Vitamin A

Vitamin A, a fat soluble vitamin is essential for normal vision, growth and development and a healthy immune system. The animal form of vitamin A is found in fortified milk, liver, fish, cheese, butter and eggs.

Caution excess vitamin A is toxic- Nausea, vomiting, headache, bone and joint pain and liver damage in the extreme. Vitamin A toxicity >20,000IU is also associated with an increased risk for osteoporosis and hip fractures.

Beta- carotene is the plant form of vitamin A that is not toxic and water-soluble. With beta- carotene you get two for one. It is a potent antioxidant with vitamin activity. BUT just because some is good more is not better.

In the early days of antioxidant research beta- carotene was studied in cigarette smokers and folks with heart disease. The studies were classic. In each case the subjects getting the placebo (sugar pill) did better than those getting beta-carotene. In other words beta-carotene takers died quicker. What we learned is that there are many more, over 500 carotenoids (the class of nutrients that includes beta-carotene) and taking a supplement of one type seems to block the pathway for the others that we now know are more potent disease fighters. (Look for more detail on the carotenoids in the phytochemical section of this article).

Your best bet is to get beta-carotene from food like carrots, sweet potatoes, acorn squash, spinach, pumpkin pie, cantaloupe, and broccoli. etc. It?s likely that companies are working on mixed carotenoid supplements, in the meantime avoid beta carotene supplements and eat lots of colored fruits and vegetables every day.

Stick with the vitamin A and beta-carotene in multiple vitamins and mineral supplements, no need to go above the daily value if you eat a good diet.

Donna Tinnerello, MS, RD, CD/N.

Donna Tinnerello MS, RD,, CD/N is registered dietician with more than 10 years experience in HIV and nutrition. She works at Cabrini Medical Center in lower Manhattan,in private practice and the community.Her subspecialties are cardiovascular, renal, and gastrointestinal disease, diabetes and weight loss. Donna is available for private consultation by referral only.