Vitamin A

Retinol or beta carotene?

Preformed vitamin A (retinol or retinyl palmitate) is used directly by the body and can build up to harmful levels if you take too much. Beta carotene is converted only as needed, so it is much less likely to cause toxicity. One exception: people who smoke, or used to smoke, should avoid high-dose beta carotene supplements, which have been linked to a higher risk of lung cancer in smokers.

How much vitamin A is safe?

Adults need about 700 to 900 mcg RAE a day, most of which a normal diet provides. The upper limit for preformed vitamin A is 3,000 mcg RAE (10,000 IU) a day for adults. Long-term intake above this can damage the liver and bones and cause headaches and hair loss. Pregnant women should not take high-dose vitamin A supplements, because too much can cause birth defects; use a prenatal vitamin with vitamin A mainly as beta carotene, as advised by your doctor.

Vitamin A capsules for hair: do they help?

Vitamin A capsules are often promoted for hair growth, but unless you are deficient, extra vitamin A will not make hair grow faster. In fact, too much vitamin A is a known cause of hair shedding. If you are losing hair, see a doctor to check for common causes such as low iron, thyroid problems or stress.

Children and vitamin A in Bangladesh

Bangladesh runs a national vitamin A campaign that gives high-dose capsules to young children at set ages; follow the schedule from health workers, and do not give extra high-dose capsules at home. Good food sources for the whole family include eggs, milk, liver, small fish, mango, papaya, pumpkin, carrots, sweet potato and dark green leafy vegetables such as spinach and lal shak.

Vitamin A capsule price in Bangladesh

Vitamin A supplements are inexpensive and widely available locally, so importing makes sense mainly for a specific formula, such as a beta carotene-only product. Store capsules away from heat and light, which break vitamin A down.