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Do Vegans need Vitamin A?

At a glance

  • Vitamin A is required for normal function of the brain, immune system, eyes, teeth and bones.
  • Vegetables contain an inactive version called ‘Beta Carotene’ which must be converted to the active version, ‘Retinol’
  • 45% of people have genotypes which can make the conversion difficult, and may therefore require supplementation or more careful diet planning.

What is the role of vitamin A and do vegans get enough

Vitamin A plays an essential role in the brain, immune systen, hormonal system, as well as in the eyes, teeth and bones. Plants provide an inactive form of vitamin A called Beta Carotene, which our bodies then convert into the active form called Retinol.

Beta Carotene can be found in large amounts in sweet potato, carrots, kale, and spinach. However, genetic differences mean 45% of healthy individuals express variable abilities to convert Beta Carotene in to retinol1, with the worst effected only being able to convert 5% of Beta Carotene into Retinol.2

Vegans with these genetic differences are at risk of vitamin A deficiency, which can result in fatigue, sub optimal performance, and poor night vision.

To help with people that are struggling with conversion of Beta-Carotene, Vegan Powah includes Retinol, which can be used directly by the body. However, unlike some supplements that give 100% RDA in there dose, we have kept our dosage fairly low to around 50% of the RDA, as too much vitamin A can be toxic to the body over a long period of time.

According to the NHS the required dose of vitamin A is

0.7mg a day for men

0.6mg a day for women

And taking 1.5mg a day over many years can negatively effect your bones. Thats why we give only 0.35mg, so people that are fully converting Beta Carotene won’t be negatively effected.

If after using our formula for a month you are still experiencing fatigue with impaired night vision, it could be worth getting a vitamin A test and consider temporarily using a stronger vitamin A supplement.

 

 

(1) https://pubmed.ncbi.nlm.nih.gov/19103647/

(2) https://pubmed.ncbi.nlm.nih.gov/20200262/

 

 

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