Vitamin A (beta-carotene/retinol)

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Vitamin A is a fat-soluble vitamin that the body stores mainly in the liver.

There are two main types of vitamin A found in food:

retinol, the ‘real’ vitamin A, which is sometimes called ‘preformed vitamin A’

carotenoids, sometimes called ‘provitamin A’, which are changed into retinol in the body. Beta-carotene is a carotenoid.

‘True’ vitamin A, retinol, is used to form a substance called retinal, which is needed by the retina (the surface at the back of the eye that converts what we see into a message for the brain).

Because it is essential for growth, vitamin A is needed for the maintenance of healthy skin, hair and nails, all of which continue to grow throughout our life.

As vitamin A is needed to make some of the protein ‘blocks’ involved in building (and repairing) the body’s cells, it is vital for growth and development. Thus children need an adequate supply of vitamin A in their diet.

Beta-carotene acts as an antioxidant in the body, neutralising the potentially damaging effects of free radicals. Free radicals are unstable by-products of the chemical reactions taking place in the body. Exposure to environmental pollution increases the amount of free radicals that are made in our body.

In their efforts to become stable inside and outside cells, free radicals cause knock-on effects that include damage to the cell membranes, proteins and DNA.

In healthy body tissues, antioxidant systems neutralise the effects of free radicals, ending the chain of knock-on effects and preventing damage from occurring.

Very high intakes (far in excess of that provided by a normal diet) of 'true' vitamin A – retinol – have been linked with an increased chance of foetal abnormalities occurring during pregnancy.

If you are pregnant, or planning to become pregnant, avoid an excessive intake of vitamin A.

Food sources

Like humans, animals store vitamin A in their liver, making fresh liver a good natural source of this vitamin. Beta-carotene, the plant form of vitamin A, is a pigment that gives the green, yellow and orange colour to vegetables and fruit. The rule of thumb for beta-carotene in vegetables is: the brighter the vegetable, the more beta-carotene. Carrots, red pepper, spinach, mango and passion fruit are all excellent sources.

Other sources of vitamin A include:

eggs
liver
milk (full-fat).

Sources of beta-carotene include:

carrots
dried apricots
kale
mango
red peppers
spinach.

This information does not replace medical advice. If you are concerned you might have a medical problem please ask your Boots pharmacy team in your local Boots store, or see your doctor.