Vitamin A: The Facts

A vital nutrient for growth and repair

Image title

Because it aids the repair and growth of body tissues, vitamin A is crucially important to bodybuilders, but also vital for the general population. Other important functions of vitamin A are the development of the reproductive system, skin, eye sight integrity. Many bodybuilders probably have marginally low vitamin A intakes due to higher levels of activity/muscle growth/repair and could benefit from consuming extra plant-based sources of Vitamin A.

Another dietary issue that vegans don't have to worry about though is Vitamin A overdose, and here's why. Plants contain beta-carotene, which is a precursor to Vitamin A, but not actual Vitamin A. The human body is capable of selectively converting beta-carotene to Vitamin A only when it's required. When the body currently has enough Vitamin A, the conversion of beta-carotene slows down to make sure there isn't a excess of Vitamin A, which is very harmful.

However animal sources of Vitamin A are known as retinoids. The body doesn't have a safety valve for turning off the absorbion of retinoids - they are always absorbed no matter what - which means overdosing is possible. Too much Vitamin A (3 or 4 times the RDA) is very harmful and can be fatal. Prolonged (slight) excess of Vitamin A from animal products is associated with the following symptoms: nausea, blurred vision, fatigue, weight-loss and menstrual abnormalities.

Excess Vitamin A has also been suspected to be a significant contributor to osteoporosis. Excess Vitamin A during early pregnancy has also been associated with a significant increase in birth defects. These defects may be severe, even life-threatening. Even twice the daily recommended amount can cause severe birth defects. The FDA currently recommends that pregnant women get their vitamin A from plants (beta-carotene), not animal sources.

And remember, overdosing on vitamin A is only possible when consuming animal sources, so vegans don't need to worry about that!

Love this content?

Receive our awesome newsletter straight to your Inbox!

One Click Subscribe

Your email address will always stay private.

Subscribe!

Love this content?

Receive our awesome newsletter straight to your Inbox!

Comments

Login to leave a comment