What is it?
This vitamin can be provided in either the “retinol” or “beta-carotene” form. Beta carotene is naturally found in yellow/orange colored vegetables (such as carrots) whereas retinol is found in animal products (such as the yellow yolk in eggs).
Why do you want this nutrient during pregnancy?
Vitamin A is a key nutrient in reproductive health and the immune system of both mom and the developing baby. It is a key nutrient for our adaptive, or “learned” immunity, such that we are able to respond more quickly to environmental insults once already exposed (the part of the immune system that is responsible for the rationale behind vaccines). It is also a nutrient which is crucial for eye development and its deficiency is a leading cause of night blindness worldwide.
How to get it in the right amount?
With a diet rich in orange fruits and vegetables, alongside a typical meat eating western diet, this nutrient is relatively well consumed. In fact, my main concern is around toxicity, when consumed in too high a dose due to skincare or supplement routines.
Retinol can also be found in facial creams to reduce the appearance of wrinkles. At high levels, retinol can be teratogenic (meaning that it can cause a fetal deformity) and so women need to be cautious to balance their intake. However, because the body needs to convert beta-carotene into retinol, such beta carotene does not have the same safety concerns. Eating too many carrots may just turn your skin a bit orange. Bad tan, anyone?
If pregnant, or trying to become so, avoid retinol creams, as this can be absorbed into systemic circulation. Also, make sure that the chosen multivitamin contains less than 60% of the listed daily value, especially if listed as retinoic acid (or any other ingredient that has “retinol” in its name).
What does it mean for mom and baby?
Eating a colorful (think yellow/orange & animal sourced foods) balanced diet will ensure adequate consumption of vitamin A. Keep an eye out on your dietary supplements and skin care products to ensure that you do not “overexpose” to this potentially detrimental vitamin.
Interested in learning more about nutrients and supplementation during pregnancy?
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