Vitamin A belongs to the essential nutrients for our health. As a fat-soluble vitamin, it cannot be produced by the body itself and must therefore be taken in through the diet. It supports numerous Vital functions- from good eyesight and a strong immune system to the regeneration and care of our skin. This is Vitamin A a real all-rounder for Well-being and Vitality.

Positive effects of vitamin A on the body

Vitamin A is more than just a nutrient - it is a kind of all-round protective shield for the body:

Promotes healthy eyes and vision
Vitamin A is involved in the formation of Rhodopsin which is a molecule that helps us to see in dim light. It also supports the integrity of the cornea and can reduce the risk of night blindness.

Strengthens the immune system
Vitamin A helps to Mucous membranes in the respiratory tract, intestines & skin our first line of defense against pathogens. A deficiency can increase susceptibility to infection.

Good for skin and cells
It promotes the Cell division and differentiationwhich is important for Skin health, wound healing and tissue renewal is. This is another reason why vitamin A derivatives are used in some skin care products.

Significance for growth & development
Vitamin A is important for Cell growth, embryonic development and reproduction.

👉Application: Recommended intake according to Swiss standards

Reference values in Switzerland are similar to those in the EU:

Source: Swiss nutrient reference values https://valeursnutritives.ch/de/nahrstoffe/

👉 Tolerable upper limit for the intake
For adults, the upper limit is 3 mg (3000 µg) per dayas too high an intake, especially from food supplements or liver, can be harmful to health.

⚠️Important note for pregnant women:
Only take vitamin A after consulting your doctor!
Too much pre-formed vitamin A (e.g. retinol from liver or supplements) can teratogenic have an effect. Teratogens are biological, chemical or physical factors that can cause irreversible damage, malformations or functional disorders during the development of an organism.
Carotenoids (e.g. beta-carotene from plants) are considered a safe source of vitamin A as they are metabolized by the body in doses.

Where does vitamin A come from?

Vitamin A occurs in two main forms:

1. retinol (active form, animal)
The body can use this form directly. The richest sources include

• Liver (beef, poultry) - extremely high content
• Fish oil (e.g. cod liver oil)
• Eggs & whole milk products
• Oily fish such as salmon, mackerel

⚠️ Liver in particular contains very high amounts of active vitamin A - therefore only in bulk enjoy.

2. provitamin A (carotenoids, vegetable)
Our body converts this precursor into Vitamin A um. Sources include:

• Carrots
• Sweet potatoes
• Pumpkin
• Spinach & dark green leafy vegetables
• Mango, papaya

💡 Tip: Colorful fruits and vegetables often contain concentrated beta-carotene - the stronger the color, the more provitamin A.

CONCLUSION

✅  A balanced diet with animal and plant sources usually covers the demand without any problems.

✅  Supplements are rarely necessary as long as you eat a balanced diet - and are even risky at high doses, especially with retinol forms.

✅  Swiss reference values help you to maintain a safe intake and avoid deficiencies and overdoses.