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Vitamin A / Beta-Carotene

Found in: Liver, egg yolks, whole milk, butter, fortified margarine, and fortified reduced fat and skim milk. Beta-carotene, which is converted to vitamin A in the body, is found in dark-green leafy vegetables, deep yellow and orange vegetables, and fruits.

Doses and overdoses: Recommended dose for men is 0.7mg, for women 0.6mg. Do not exceed 1.5mg daily. Vitamin A is a fat-soluble vitamin, which will be stored in the liver and fatty tissues for future use.

Uses and warnings: Essential for normal vision, gene expression, bone growth, healthy skin, hair, and nails, and resistance to infection. Large doses of vitamin A are toxic and cause liver damage as well as birth defects if consumed during first months of pregnancy. Over time, an excess of vitamin A may also build up and weaken bones. Large doses of beta-carotene can cause skin to yellow and may increase cancer risk in smokers. Continue reading →