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Vitamin A is a type of vitamin that is useful for maintaining he althy eyes and the immune system. However, if too much vitamin A is consumed, the body will experience excess vitamin A and it can cause side effects that are harmful to the body
Broadly speaking, vitamins are categorized into two types, namely water-soluble vitamins and fat-soluble vitamins. One of the fat-soluble vitamins is vitamin A.
This makes vitamin A soluble in fat tissue and accumulates in body tissues. If the amount of vitamin A intake is excessive, the buildup of vitamin A can cause a condition called hypervitaminosis A or excess vitamin A.
Vitamin A is contained in various types of vegetables, such as spinach, carrots, potatoes, tomatoes, and sweet potatoes. In addition to vegetables, vitamin A can also be obtained from fruits, such as mango and papaya.
In addition to fruits and vegetables, vitamin A can also be found in meat, beef liver, eggs, and fish and fish oil. Vitamin A can also be found in milk and dairy products, such as cream, butter, cheese, and yogurt.
Risk of Excess Vitamin A
Because they feel vitamin A deficiency, many people take additional vitamin A supplements. In fact, the amount of vitamin A intake is sufficient if a person undergoes a he althy and balanced diet.
The use of vitamin A supplements is generally only recommended for use by people who are diagnosed with vitamin A deficiency by a doctor or people who suffer from nutritional deficiencies, such as malnutrition, so that they need to increase their intake of vitamin A.
Consuming vitamin A in excess of the recommended dose can cause vitamin A poisoning. This condition can occur more quickly in infants and children.
When experiencing excess or poisoning with vitamin A, a person may experience the following signs and symptoms:
- Digestive disorders, such as nausea, vomiting, and diarrhea
- Dizziness or vertigo
- Skin is dry, scaly, and appears to turn orange in color
In addition, excess vitamin A can also cause a number of complications such as thinning of the bones or becoming more brittle, nerve disorders, and liver damage.If it occurs in pregnant women, excess vitamin A can increase the risk of birth defects in the fetus.
Therefore, the intake of vitamin A needs to be maintained so that it is just right, not lacking but not too much.
Recommended Daily Vitamin A Intake
Everyone has different needs for vitamin A, depending on their age and he alth conditions.
Based on the recommendation of the Ministry of He alth of the Republic of Indonesia in 2019, the following is the value of the daily vitamin A nutritional adequacy rate (RDA) based on age:
- Children 1–3 years: 400 mcg (micrograms)
- Children ages 4–6: 450 mcg
- Children ages 7–9: 500 mcg
- Teenagers: 600 mcg
- Adult male: 600–700 mcg
- Adult women: 600 mcg
- Pregnant and lactating women: 900–950 mcg
Vitamins or supplements are good for he alth as long as they are consumed according to the dosage according to the body's needs.
If you don't have certain medical conditions and regularly follow a he althy diet, your vitamin A intake may be sufficient. However, if you feel that your vitamin A intake is lacking and you want to use additional supplements to meet your vitamin A intake, you should consult your doctor first.
This is important so that the doctor can advise you to have a he althy diet and choose the type of food to increase your vitamin A intake and prescribe additional vitamin A supplements, if necessary.