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.
Sources and full results
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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