Product Review: Vitamin A Supplements, Including Beta-Carotene and Cod Liver Oil
Initial Posting: 1/17/15 Jump to test results
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Summary: What You Need to Know About Vitamin A Supplements
What It Is:
- How much do you need to take? Unless you're deficient in vitamin A or have a condition which can cause deficiency, you probably don't need to take a vitamin A supplement. Americans are more likely to get too much vitamin A from their diets, than too little. The daily requirement for vitamin A is 3,000 IU for men, 2,3333 IU for women, and is lower for younger people.
- How much is too much? Too much vitamin A (for adults, over 10,000 IU daily in the retinol form) can cause problems, and is of particular concern for women who are pregnant. Although safe when consumed from fruits and vegetables, there are some concerns with taking beta-carotene, which is converted, as needed, to vitamin A in the body.
- Is cod liver oil better than synthetic vitamin A? The vitamin A in fish oil is the same as the synthetic vitamin A in most supplements -- retinyl palmitate, so it doesn't matter which you use. Those made with cod liver oil tend to cost more, but can provide significant amounts of vitamins D and E as well as omega-3 fatty acids (EPA and DHA).
- Best choice? If you need help getting the daily requirement for vitamin A, the best-priced, moderate-dose product that passed our tests was Vitacost Norwegian Cod Liver Oil, providing 2,000 IU per softgel (4 cents) along with other vitamins and omega-3's. Two higher-dose products that passed testing are CVS/pharmacy A and Nature Made A, both of which are softgels providing 8,000 IU of vitamin A for 6 cents. If your physician instructs you to take a very high dose of vitamin A, the lowest-cost product that passed our tests is NOW Vitamin A, providing 25,000 IU per softgel for only 4 cents. (See results and comparisons for all products.)
Vitamin A is a fat soluble vitamin necessary to maintain good vision and skin, and important to the immune system. In supplements, "vitamin A" usually refers to its "preformed" or retinol form (including retinyl palmitate and retinyl acetate) as well as beta-carotene. Preformed vitamin A is found in animal-derived foods, primarily liver and dairy products. Cod liver oil and other fish liver oils are excellent sources of vitamin A, while traditional fish oil supplements (from the oil in fish meat) are not.
Beta-carotene is a member of the carotenoid family of orange, red and yellow pigments, and the most common carotenoid found in fruits and vegetables. It is an antioxidant that protects cells against damage from unstable oxygen molecules called "free radicals." Beta-carotene is referred to as pro-vitamin A; it is converted in the body to vitamin A based on the body's need for vitamin A. This makes beta-carotene a safer form of vitamin A by reducing the risk of vitamin A overdose, although some risks remain (See Concerns and Cautions). Beta-carotene also has other activities in the body independent of its conversion to vitamin A.
Beta-carotene is found in fruits, vegetables and other foods. Rich food sources include apricots, carrots, collard greens, kale, spinach, squash, sweet peppers and sweet potatoes.
What It Does:
Vitamin A (preformed - as retinol)
Vitamin A is used to treat people with vitamin A deficiency, which can cause night blindness, dry skin, and increased risk of infection. Vitamin A deficiency is rare in the general population in the U.S. where, according to the CDC 2012, less than 1% of the population is deficient and 2% is actually at-risk for excess vitamin A (including 4.8% of older adults). Vitamin A deficiency can occur when there is liver disease, malabsorption, or severe malnutrition. In malnourished women, vitamin A can reduce pregnancy-related night-blindness and death as well as post-delivery diarrhea and fever. In vitamin A-deficient children, vitamin A supplements seem to improve the treatment of HIV-related diarrhea, malaria, and measles. For these reasons, vitamin A supplementation has become particularly important in developing countries.
One study showed that high doses of vitamin A plus vitamin E enhanced healing rate and vision improvement after photorefractive keratectomy (PRK) laser eye surgery to correct near-sightedness (Vetrugno, Br J Ophtalmol 2001). Increased vitamin A in the diet has been associated with reduced risk of cataracts, but it is not known if the same is true with vitamin A supplements (Cumming, Ophthalmology 2000).
There is mixed evidence regarding the use of vitamin A to reduce the risk of cancer. Early research suggested that oral supplementation with pre-formed vitamin A (but not beta-carotene) may improve survival among people with lung cancer (Pastorino, J Clin Oncol 1993). However, a more recent review of the research found little benefit from supplementing with naturally occurring vitamin A in people with lung cancer, although there was some benefit with a synthetic analogue, rexinoid bexarotene (Fritz, PLoS One 2011). Population studies suggest that vitamin A (both pre-formed and beta-carotene) might reduce the risk of breast cancer (Zhang, J Natl Cancer Inst 1999), but these results need to be confirmed by human studies looking at the effects of vitamin A supplements.
Vitamin A together with beta-carotene has not been found to prevent colorectal, esophageal, pancreatic or stomach cancers. And vitamin A alone does not prevent ovarian cancer. However, one review of human studies found that antioxidants (including beta-carotene and vitamin A) do not interfere with, and may enhance, the effects of cancer treatments (chemotherapy and/or radiation) and reduce their side effects.
Vitamin A may reduce the risk of melanoma, a deadly skin cancer. A large study found that adults (ages 50 to 76) taking vitamin A supplements had a 40% lower risk of developing melanoma over an average of 6 years than adults not supplementing with vitamin A (Asgari, J Invest Dermatol 2012). Melanoma risk reduction was greater for locations on the head and limbs (areas associated with greater sun exposure) than on the trunk. The protective effect was strongest and most statistically significant among women. The effect was seen only among people taking 4,000 IU or more of vitamin A (as retinol) daily, and not among those getting lesser amounts of vitamin A from multivitamins. There was no association of melanoma risk with intake of carotenoids (e.g., beta-carotene) or intake of vitamin A from foods.