An adequate intake of vitamin A in pregnancy can benefit maternal and fetal well-being. The nutrient plays a crucial role in fetal development and keeps the mother healthy. You can get vitamin A through various food items. Vitamin A supplements may also be considered if your doctor prescribes them. Despite the benefits of vitamin A, it’s excess intake may increase the risk of congenital malformations. Read on to know the importance of vitamin A in pregnancy and the right amount to consume.
Why Is Vitamin A Important During Pregnancy?
Vitamin A is an essential micronutrient available abundantly in most foods and occurs in two forms (1).
Preformed vitamin A (from animal sources): It includes retinol and retinyl esters directly absorbed in the body.
Provitamin A carotenoids(from plant sources): It includes beta-carotene that needs to be converted to retinol in the body for absorption.
Vitamin A contributes to the expecting mother’s and the fetus’ health in the following ways (2). For the mother:
Helps in postpartum tissue repair Maintains normal vision Strengthens immune function Maintains the functional capacity of the female reproductive system
For the fetus:
Assists in bone development Promotes fetal organ development and bone health Helps in the formation of epithelial tissue
How Much Vitamin A Is Required During Pregnancy?
According to the National Institute of Health, the recommended dietary allowance (RDA) of vitamin A for pregnant women between the ages of 19 and 50 years is 770 micrograms (3). RAE is the standard measurement of vitamin A and stands for retinol activity equivalents (RAE). It indicates the potency of the vitamin A source (retinol or provitamin A). One microgram (mcg) of RAE is equivalent to any one of the following values.
1 mcg retinol 2 mcg beta-carotene from supplementation 12 mcg beta-carotene from diet 24 mcg alpha-carotene 24 mcg beta-cryptoxanthin
Sometimes, vitamin A is also measured in international units (IU). The conversions of IU to RAE are as follows.
1 IU retinol = 0.3 mcg RAE 1 IU supplemental beta-carotene = 0.3 mcg RAE 1 IU dietary beta-carotene = 0.05 mcg RAE 1 IU dietary alpha-carotene or beta-cryptoxanthin = 0.025 mcg RAE
What Are The Good Sources Of Vitamin A?
The following foods are rich sources of vitamin A. Source: Vitamin A, National Institute of Health. A balanced diet should supply the required vitamin A during pregnancy. However, if you have any micronutrient deficiencies, your physician may recommend vitamin supplements. Do not take supplements unless prescribed by a healthcare provider since they may have side effects.
Is Too Much Vitamin A Bad During Pregnancy?
An intake of more than 4500mcg RAE (15,000 IU) of dietary vitamin A or 3000mcg RAE (10,000 IU) of supplemental vitamin A can lead to toxicity, also termed hypervitaminosis. A few studies state that vitamin A toxicity during the early stages of pregnancy could lead to congenital malformations (2) (4). Hence, consume foods rich in vitamin A as part of a balanced diet and avoid supplementation during pregnancy unless prescribed by your doctor. The symptoms of vitamin A toxicity include the following.
Dizziness Nausea and vomiting Loss of balance Fatigue Headache Vertigo Blurred vision Weight loss
Apart from supplements, regular liver intake may also cause vitamin A toxicity since it is rich in this nutrient. Speak to your doctor or dietician regarding the right food choices to safely get adequate vitamin A intake.
How To Safely Consume Vitamin A During Pregnancy?
The following tips could help you avoid overdosing on vitamin A.
Avoid taking vitamin A supplements if you consume liver and other food preparations made with liver frequently. Speak to your doctor before taking any prenatal vitamin supplements to prevent overdosing. Generally multivitamins proposed to pregnant women contains no of few vitamin A units Include vitamin A-rich foods as part of a balanced diet and avoid overeating a specific food item. You may speak to a dietician who can design a diet plan for adequate vitamin A intake based on your age and pregnancy trimester.
