vitamin A intake for pregnant mum

Someone asked about vit A intake for pregnant mum. So, let's take a look at the types of vit A, its food sources and the recommended intake..

Retinol/preformed vitamin A is the active form of Vitamin A, a name given due to its function in retina of the eye. It is used directly by the body and the main sources are animal products such as animal liver, milk, eggs.
Another form of vitamin A is called carotenoid / provitamin A as it will be converted into vitamin A in the body. It acts as antioxidants that protect cells from damage by free radicals. It is found in fruits and vege (especially orange / yellow ones).

More than 500 carotenoids are found in nature, but only a few can be converted to vitamin A. The most common ones are beta-carotene, alpha-carotene. Lycopene, Lutein and zeaxanthin are carotenoids that do not have vit A activity but have other health functions.

The standard measurement for vitamin A is RAE (retinol activity equivalents).
1 mcg of = 1 mcg RAE
but 12 mcg of beta-carotene = 1 mcg RAE.
1 mcg RAE = 3.3 IU.

How much vitamin A for a pregnant mum?
According to Recommended Nutrient Intake (RNI) Malaysia 2005, a pregnant woman’s recommended vitamin A intake (in all 3 trimesters) is 800mcg/d (2640 IU).

According to the American Pregnancy Association, the Recommended Dietary Allowance (RDA) for pregnant women 19-50yrs old is 770mcg/d (2541 IU) and the Tolerable Upper Level (TUL) is 3000mcg/d (9900 IU). (Established by the National Academy of Sciences in 2000)

The RDA / RNI represent the amount of nutrient required to maintain good health or prevent deficiency in most people

While the TUL represents the highest amount most people can take without experiencing potentially harmful effects.

Pregnant women are not recommended to consume too much of preformed vitamin A. Too much of it can cause birth defects and liver toxicity. However, provitamin A / carotenoid does not cause toxicity.

Do not double the dosage of your prenatal vitamin intake and take any supplement without your doctor’s advice. Bear in mind that some supplements such as multi-vit and fish oil also contain vitamin A. If you’re taking supplement, it is better to maintain vitamin A intake at 5000 IU /day.

You can actually get sufficient vit A through your diet (fruits, vege and your maternal milk). According to the 2005 Dietary Guidelines for Americans, nutrient needs should be met primarily through consuming foods. Foods provide an array of nutrients and other compounds that may have beneficial effects on health. Dietary supplements, while recommended in some cases, cannot replace a healthful diet