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ENERGIZING FOODS AND SUPPLEMENTS: VITAMIN A
This fat-soluble vitamin, which is stored in your body and generally doesn’t need daily replenishment, promotes growth, strong bones, healthy skin; keeps the outer layers of tissues and organs healthy; and potentiates your needed zinc.
If your weekly diet includes ample amounts of liver, carrots, spinach, sweet potatoes, or cantaloupe, it’s unlikely that you need an A supplement. But if you’re often fatigued, you might have a vitamin A deficiency, in which case supplementation would be recommended.
Vitamin A supplements are available in two forms: one derived from natural fish-liver oil and the other water-dispersible. (Water-dispersible supplements are either acetate or palmitate and are recommended for anyone intolerant to oil, particularly acne sufferers.) The most common daily doses are 10,000 to 25,000 IU. Since vitamin A can build up in the system, I advise taking this vitamin for only five days a week and then stopping for two. Toxicity can occur if more than 100,000 IU is taken daily for an extended period of time, doses of 18,500 IU daily can cause toxicity in infants. (Symptoms of toxicity include hair loss, nausea, vomiting, diarrhea, scaly skin, blurred vision, rashes, bone pain, headaches, and irregular menses, among others.) If you notice any of these symptoms, discontinue use of supplement until you’ve consulted your doctor or a nutritionally oriented physician. Vitamin A works best with zinc, В complex, vitamins D and E, calcium and phosphorus. It also helps vitamin С from oxidizing.
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