How much Vitamin A/Carotenoids should I take daily?
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Recommended Daily Intake of Vitamin A and Carotenoids
Introduction to Vitamin A and Carotenoids
Vitamin A is essential for various bodily functions, including vision, immune function, and skin health. Carotenoids, such as beta-carotene, are precursors to vitamin A and are found in many fruits and vegetables. Understanding the recommended daily intake of these nutrients is crucial for maintaining optimal health.
Recommended Daily Intake of Beta-Carotene
The recommended daily intake of beta-carotene varies by region. In Germany, the Deutsche Gesellschaft für Ernährung (DGE) recommends an additional 2 mg of beta-carotene on top of 1.0 mg retinol-equivalents for vitamin A requirements . In the United States, the National Cancer Institute (NCI) recommends a higher intake of 5-6 mg of beta-carotene per day .
Carotenoid Intake from Diet
Studies show that achieving the recommended intake of beta-carotene and other carotenoids through diet alone can be challenging. For instance, the intake of beta-carotene from a balanced diet ranges from 0.2 to 9.7 mg/day, with a median value of 1.1 mg/day . To meet the recommended intake, one would need to consume 100-200 grams of high-carotenoid vegetables and fruits daily, such as kale, red peppers, parsley, spinach, and carrots .
Vitamin A Intake in Different Populations
In Italy, the average daily intake of vitamin A is 855 µg per person, with vegetables contributing the most (37%) to this intake. The total carotenoid intake in the Italian diet is 14.3 mg/day, with lycopene being the highest at 7.4 mg/day, followed by lutein + zeaxanthin at 4 mg/day, and beta-carotene at 2.6 mg/day.
In Spain, the average dietary vitamin A intake is 716.4 µg retinol equivalents (RE), with 57.9% coming from retinol and 42.1% from provitamin-A carotenoids. The main contributors to provitamin-A carotenoids are carrots, tomatoes, spinach, and oranges.
Bioavailability and Conversion to Retinol
Recent studies suggest that the bioavailability of provitamin A carotenoids and their conversion to retinol may be overestimated. It is proposed that 21 µg of beta-carotene from a mixed diet is required to provide 1 µg of retinol, rather than the previously assumed 6 µg. This adjustment significantly reduces the estimated daily per capita vitamin A intake in various regions, highlighting the need for a combination of dietary sources to meet vitamin A requirements.
Conclusion
The recommended daily intake of beta-carotene varies between 2 mg to 6 mg, depending on regional guidelines. Achieving these levels through diet alone requires the consumption of high-carotenoid vegetables and fruits. The bioavailability of carotenoids and their conversion to retinol are critical factors in meeting vitamin A requirements. Therefore, a balanced diet rich in both animal and plant sources of vitamin A is essential for optimal health.
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Most relevant research papers on this topic
Daily Intake of Carotenoids (Carotenes and Xanthophylls) From Total Diet and the Carotenoid Content of Selected Vegetables and Fuit
Intake of vitamin A and carotenoids from the Italian population--results of an Italian total diet study.
Meeting requirements for vitamin A.
[Daily intake of carotenoids (carotenes and xanthophylls) from total diet and the carotenoid content of selected vegetables and fuit].
The contribution of β-carotene to vitamin A supply of humans.
Assessment of individual carotenoid and vitamin A dietary intake in overweight and obese Dominican subjects.
[Carotenoid data base to assess dietary intake of carotenes, xanthophyls and vitamin A; its use in a comparative study of vitamin A nutritional status in young adults].
Assessment of dietary vitamin A intake (retinol, α-carotene, β-carotene, β-cryptoxanthin) and its sources in the National Survey of Dietary Intake in Spain (2009–2010)
The contribution of various foods to intake of vitamin A and carotenoids in The Netherlands.
Short-Term Daily Consumption of Provitamin A Carotenoid-Biofortified Maize Has Limited Impact on Breast Milk Retinol Concentrations in Zambian Women Enrolled in a Randomized Controlled Feeding Trial.
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