The consumption of Vitamin A is crucial for a healthy pregnancy and baby.
Vitamin A is an essential nutrient that must be obtained from your diet and is needed for many important physiological processes. Pregnant women need to consume both vitamin A and provitamin A during their pregnancy. Consuming adequate amounts of vitamin A during pregnancy has been shown to reduce the risk of pregnancy related complications such as anaemia. Read on to find out why vitamin A is so important during pregnancy.
What is Vitamin A?
Vitamin A is an essential fat-soluble nutrient, involved in several important physiological processes. It is well known for its role in visual function, however it also plays a crucial role in other processes such as immunity, protection against tissue damage, reproduction, growth and development.
There are three active forms of vitamin A retinal, retinol and retinoic acid, plus a form of storage in the liver (retinyl ester).
Why is Vitamin A important in pregnancy?
Vitamin A is a crucial micronutrient for pregnant women and their fetuses. It plays an important role in the development and functionality of the:
- Eyes
- Reproductive organs
- Skin, mucosa, epithelial tissues
- Bones, teeth and hair
- Heart
- Immune system
- Maternal night vision
Consuming adequate amounts of vitamin A has also been shown to reduce the risk of anaemia during pregnancy (a lack of red blood cells which are responsible for carrying oxygen from the lungs around the body). Deficiency of the vitamin remains the leading causes of preventable blindness in the world, especially in most developing countries.
How much Vitamin A should I have?
Vitamin A requirements in pregnancy are 10-20% greater than normal.
The recommended dose for pregnant females 14-18 yrs is 700ug/day and 19-50 yrs is 800 ug/day during pregnancy and 1100ug/day during lactation. The World health Organisation recommends a maximum dose of up to 3,000IU/day after 60 days gestation.
Vitamin A is transferred across the placenta from the mother to child during pregnancy, at birth, and during breastfeeding.
In developed countries such as Australia, America and the UK, excessive vitamin A intake can be a concern in the first 60 days following conception. This risk usually stems from consuming too much vitamin A in supplement form (in the form of retinol), however most supplements do not contain retinol.
Unless you eat a lot of liver, the risk of consuming too much vitamin A is low.
What are sources of Vitamin A?
Vitamin A is NOT synthesised by the body so must be obtained through the diet from two main sources:
- Preformed vitamin A (retinol)
- Provitamin A (carotenoids): The major carotenoids present in food are beta-carotene, alpha-carotene, and beta-cryptomxanthin
*Absorption of vitamin A from animal sources is considered much greater than absorption from plant sources. For this reason, vegetarians and vegans are at a much higher risk of vitamin A deficiency compared to women who eat meat.
Sources of Preformed Vitamin A (retinol)
Found in foods of animal origin:
- Dairy products (milk, yoghurt, cheese)
- Liver
- Fish oils (salmon)
- Human milk
Sources of Provitamin A (carotenoids)
Found in plant sources:
- Vegetables (carrots, pumpkin)
- Fruits (papaya, mango)
- leaves (kale, spinach)
- Tubers (sweet potato)
- Red palm oil
As a general rule, routine vitamin A supplementation is NOT recommended, other than in regions where Vitamin A Deficiency (VAD) is a public health issue to prevent night blindness.
Your prenatal vitamin will likely contain Vitamin A (usually in the form of beta-carotene or another form of provitamin A). If you are vegetarian, or do not eat a lot of meat, talk to your health care professional (Dietitian / GP/ Obstetrician) to ensure your prenatal supplement contains a safe amount of partial preformed vitamin A (retinol).
How can we help?
Whatever stage you are at in your pregnancy journey, Kat from Katrina Ridout Nutrition will ensure you are meeting all of your nutritional needs for a healthy pregnancy and baby.
To read on about the latest news and information regarding healthy pregnancies stay up to date with our blog by clicking here!
For more nutrition support or to book in for a comprehensive individualised nutrition consultation, be sure to get in touch with Kat here!