Vitamin A

Vitamin A is an extremely potent nutrient that is carefully controlled in the body. Plant foods deliver vitamin A to the body in the form of carotenoids (such as beta-carotene), which are safe and controlled forms that the body converts to the active forms of vitamin A (such as retinal). When we obtain vitamin A from animal foods, however, the vitamin A is already “pre-formed”; as a result, its absorption is not as well controlled and much more easily reaches toxicity. Vitamin A toxicity is extremely dangerous and can cause serious deformities and disease conditions, including serious birth defects if animal-based foods high in vitamin A are consumed in pregnancy (Penniston et al). 

Unfortunately, pre-formed vitamin A (vitamin A from animal-based foods) quickly reaches toxic levels even without immediately apparent symptoms, but with long-term consequences. Osteoporosis and hip fractures are associated with even “normal” levels of pre-formed vitamin A from animal sources (Penniston et al). Conversely, vitamin A from plant foods poses no danger of toxicity because its conversion is controlled. Once again, it is important to allow the body to determine its needs (see also Iron and Omega-3’s). Vitamin A is best obtained through whole plant foods.