What is vitamin A deficiency and how much vitamin A do you need every day?
A vitamin A deficiency is when your body does not have a sufficient supply of the essential fat-soluble vitamin A. Vitamin A is essential for numerous bodily functions, in particular for vision, the immune system, cell differentiation and growth. It also plays an important role in the health of the skin and mucous membranes.
The recommended daily intake of vitamin A for adults is 800-1000 micrograms (2670-3300 International Units). Pregnant and breastfeeding women have an increased requirement of up to 1100 micrograms per day. Children, the elderly and people with certain illnesses such as diarrhoea, measles or respiratory infections also often need more vitamin A.
Vitamin A deficiency symptoms
Vitamin A deficiency can manifest itself through a wide variety of symptoms, which are often non-specific and therefore do not always immediately indicate a vitamin A deficiency. Common signs are:
- Night blindness
- Dry eyes and skin
- Increased susceptibility to infections
- Growth and developmental disorders
- Corneal curvature
- Mucosal changes in the mouth and throat
Vitamin A deficiency causes
The most common cause of vitamin A deficiency is insufficient intake through food. People are particularly at risk:
- Vegans and vegetarians
- Pregnant and breastfeeding women
- Older people with an unbalanced diet or malabsorption
- People with chronic gastrointestinal diseases such as Crohn's disease, ulcerative colitis or coeliac disease
- People with liver or bile disorders
Certain living conditions such as poverty, malnutrition, underweight and frequent infectious diseases also increase the risk of vitamin A deficiency, as they are often associated with an inadequate supply and an increased need. In developing countries, vitamin A deficiency is therefore a widespread problem and a common cause of blindness and death in children.
Vitamin A in food
There are many good sources of vitamin A, both plant and animal-based. Here is an overview of the foods richest in vitamin A (animal and plant-based) with their average vitamin A content per 100 g:
Vegan sources of vitamin A
Vegan sources of vitamin A: Vitamin A content per 100 g
1. Sweet potato (baked): 961 μg
2. Carrots (cooked): 852 μg
3. Apricots (dried): 633 μg
4. Pak choi (raw): 618 μg
5. Butternut squash (baked): 558 μg
6. Spinach (raw): 469 μg
7. Romaine lettuce (raw): 436 μg
8. Kale (cooked): 380 μg
9. Garden cress (raw): 346 μg
10. Swiss chard (cooked): 306 μg
Animal sources of vitamin A
Animal sources of vitamin A: Vitamin A content per 100 g
1. Lamb liver (fried): 7782 μg
2. Beef liver (fried): 7744 μg
3. Brunswick pork liver sausage: 4220 μg
4. Eel (cooked): 1137 μg
5. Tuna (cooked): 757 μg
6. Butter: 684 μg
7. Hard goat's cheese: 486 μg
8. Whipping cream: 411 μg
9. Egg yolk (raw): 381 μg
10. Cheddar: 337 μg
The bioavailability of vitamin A from animal sources is significantly higher than from plant sources of carotenoids. In the latter case, vitamin A absorption also depends on the preparation and the combination with fats. A low-fat diet and disorders of fat digestion can impair carotenoid absorption and thus contribute to a vitamin A deficiency, even if sufficient vegetables are consumed.
Preventing vitamin A deficiency by drinking nutrition
Another effective method of preventing vitamin A deficiency is the consumption of special drinkable meals. These nutrient-rich drinks, such as those offered by the Saturo brand, contain a balanced combination of all essential vitamins and minerals, including vitamin A. Especially for people with an increased need for vitamin A or people who suffer from nutrient absorption disorders, the intake of such nutritional drinks can be a valuable supplement to their normal diet. Regular consumption of this astronaut nutrition, you can therefore help to counteract a vitamin A deficiency and optimally support your health in a simple and efficient way.
Frequently asked questions
How does a vitamin A deficiency manifest itself?
Common symptoms of vitamin A deficiency include night blindness, dry eyes, dry and flaky skin, increased susceptibility to infections, delayed growth in children and skin dryness. In severe cases, vitamin A deficiency can even lead to blindness.
Where is there a lot of vitamin A?
You can find particularly high levels of vitamin A in animal foods such as liver, egg yolk, butter and fatty fish such as salmon or mackerel. Plant-based foods such as carrots, kale, spinach, peppers and apricots also contain provitamin A in the form of beta-carotene, which your body can convert into vitamin A.
What does vitamin A do to the face?
Vitamin A is a real beauty booster for your face! It stimulates collagen production, which ensures firmer and younger-looking skin. Vitamin A also promotes cell renewal, making your complexion more even and radiant. The vitamin can also help with acne: It regulates sebum production and thus counteracts impurities and inflammation. Your complexion becomes clearer and purer
.What blocks vitamin A absorption?
A lack of zinc, protein or fat in the diet in particular can block the absorption of vitamin A. Certain diseases such as cystic fibrosis, coeliac disease or chronic diarrhoea can also impair vitamin A absorption. In addition, some medications such as laxatives or cholesterol-lowering agents can interfere with the absorption of vitamin A.
What happens if you consume too much vitamin A?
Excessive intake of vitamin A over a longer period of time can lead to hypervitaminosis A. Symptoms of a vitamin A overdose include headaches, nausea, vomiting, blurred vision, coordination disorders and skin changes. In pregnant women, there is also an increased risk of malformations in the unborn child.
What is the difference between vitamin A and retinol?
The main difference between vitamin A and retinol is that vitamin A is a generic term for a whole group of fat-soluble vitamins, while retinol is a specific form of vitamin A. Retinol is the purest and most active form of the vitamin that can be used directly by the body. You can obtain vitamin A from both animal foods and plant-based carotenoids, whereas retinol is mainly found in animal sources such as liver, egg yolk and dairy products. In cosmetics, retinol is often used as an anti-ageing ingredient as it stimulates collagen production and renews the skin.
Is beta-carotene the same as vitamin A?
No, beta-carotene is not the same as vitamin A, but it is a precursor of it. Beta-carotene belongs to the group of carotenoids that the body can convert into vitamin A. However, this conversion process is limited, so you absorb less vitamin A from beta-carotene than from animal sources with pre-formed retinol. While vitamin A is mainly responsible for vision, the immune system and cell growth, beta-carotene has other positive effects as an antioxidant. It protects your cells from harmful free radicals and strengthens your skin from the inside against UV radiation.
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