Vitamin A

Vitamin A is essential for good vision, especially in dim light, and also helps prevent dry skin, hair and tissues

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Milk is a good source of vitamin A Photo: iStock

One of the first vitamins to be discovered, this essential nutrient keeps your eyesight keen, your skin healthy and your immune system strong. An extra dose of vitamin A may help treat various eye problems, a number of skin disorders and a wide range of infections, including those of the respiratory tract.

Do I need to take a supplement?
Fortunately, Australians have access to an abundant supply of vitamin A, not just in their natural diets, but also through fortification of foods such as margarines or milk.

What if I don’t get enough?
Vitamin A deficiency isn’t common in the developed world, but milder cases do occur among the elderly, who often have vitamin-poor diets. Alcoholics and people with pancreatic disease are more susceptible to mild deficiency, as are women who experience heavy or prolonged menstrual periods.

How much do I need?
The recommended dietary intake (RDI) for vitamin A is 750μgRE* or 2500IU* a day. Multivitamins supply vitamin A, often in the form of betacarotene, which is converted to vitamin A by the body if it needs it. Children should not take vitamin A supplements beyond what is contained in children’s multivitamins, because of an increased risk of toxicity. Talk to your GP for precise doses to treat specific conditions.