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As important as vitamin b complex, vitamin A has its fair share of influence on your hair as well. The vitamin, which represents a group of lipid soluble compounds are primarily known for its positive effects in maintaining your vision, assisting in cell differentiation and boosting your immune system.

The vitamin comes in two forms, the first being Retinol which is derived from animal sources and beta-carotene, from brightly colored plants. Retinol is more efficiently converted compared to beta-carotene and it’s highly concentrated in the liver and eggs. Beta-carotene on the other hand is processed by enzymes inside your body and is abundant in carrots, sweet potatoes and pumpkins. The vitamin is tremendously beneficial for the eyes as its derivative known as retinal improves night vision by increasing light sensitivity. That is because retinal is actually needed for the formation of Rhodospin, a light sensitive pigment found inside the eyes that send electric pulses to the brains when the pigment detects light. Vitamin A also prevents or slows the development of age-related macular degeneration and impairment to the retina.

Retinoic acid, another converted form of vitamin A is needed for normal epithelial cell differentiation. These cells form protective tissue linings of your skin, mucous membranes, blood vessel walls and also the cornea. This acid also assists in your reproductive system and also the development of the embryo, particular the spinal cord, bones, heart, eyes and ears.

Your immune system also gets a boost from sufficient vitamin A as the epithelial cells of the skin and mucosal cells act as frontline defences against any infections and diseases. Proper development of these cells will be your body’s strongest barrier. The vitamin is also needed for gene expression which regulates the formation and differentiation of white blood cells like the lymphocytes, killer cells and phagocytes, the main cells of your immune system.

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Main functions of Folic Acid

• Maintaining vision
• Embryo development
• Proper cell growth
• Cellular differentiation
• Immune system booster

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Hair Benefits

Vitamin A is great for your hair! First of all, it helps regulate excessive sebum production by your sebaceous glands, preventing scalp flaking and dandruff problems. Secondly, the vitamin improve the skin’s condition surrounding your hair follicle, offering a safer and much better environment for your hair follicles to grow.

Next, the vitamin also has good antioxidant qualities that help combat free radicals inside your bloodstream. This eventually prevents cell damage including your hair follicles the free radicals.

When it comes to your hair, there are precautions to take. While sufficient vitamin A is important to maintain healthy hair growth, taking too much is a catalyst for hair loss instead as it can increase blood toxicity.

Deficiency Symptoms

• Poor night vision
• Dry, rough and cracked skin
• Slow wound healing
• Nerve damage
• Reduced sense of taste, hear and smell

People from underdeveloped countries risk facing deficiency due to diet that is lack of the vitamin. One of the most common causes of this deficiency often leads to blindness and malnourished children and pregnant women are at higher risk.

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Essential Information

Recommended Daily Allowance for Adults

200mcg

Main Food Sources Animal Sources Liver Egg yolk Whole milk Butter Cheese Plant Sources Carrots Pumpkin Apricot Spinach Brocolli

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Precautions

Excessive amounts of vitamin A (15,000 to 25000 UI) may lead to liver damage, headaches, vomiting, abnormal vision, constipation, hair loss and loss of appetite, bone pain, sleep disorders and dry skin. Pregnant woman who takes more than 10k UI a day doubles her risk for giving birth to a child with birth defects.

It’s generally advisable to not to take too much of the vitamin as it is not easily flushed out from the system like other water soluble vitamins. Over consuming this vitamin can flood the liver storage and cause toxicity to the blood stream.

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