Symptoms of Vitamin A Overdose

Although Vitamin A comes with many health benefits, such as improving our night vision, Diet Bunnies must be careful to avoid Vitamin A Overload.  Too much of 'this good thing' can kick off the following health risks:

• Nausea & Vomiting
• Headache, Dizziness, Blurred Vision
• Loss of Muscular Coordination
• Decrease in Bone Mineral Density
• Liver Abnormalities
• Birth Defects

Beta-Carotene vs Retinol

Beta-Carotene is the natural Vitamin A source found in many vegetables and fruits.  You are probably most familiar with the Carrot/Vitamin A association. Retinol also occurs naturally in foods such as liver, eggs, milk and fish oil. The 'retinol factor' has been linked as the culprit attributing to Vitamin A overload.

Foods Rich in Vitamin A Power

As a health note, when fat is removed from foods, retinol is often added to replace amounts that were extracted during the processing phase.  Examples: milk - including low fat and skim dairy products, and cereals.

• Liver - a 3 1/2 ounce serving contains 10 times the RDA (1,500 micrograms/5,000 IU per day)
• Skim milk; although whole milk is fortified with Vitamin A, retinol is added to low fat and skim milk - making retinol content higher than in whole milk.  
• Carrots - one medium carrot (about 7 inches in length) is one your best sources for Vitamin A. Just one supplies fiber, speeds weight loss, protects from certain cancers, and may help control diabetes.
• Multi-Vitamins - Your doctor is your best source for identifying the amount of vitamins right for you.

 Individuals at Highest Risk

• Pregnant women who intake too much Vitamin A can put their unborn baby at risk.  If you're pregnant, consult with your doctor who will determine your proper dosage.
• Seniors -  Too much Vitamin A in the diet attributes to bone density problems, leading to fractures.