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Vitamin A

What it’s good for
Vitamin A is good for developing and maintaining healthy teeth, bones and skin. It is also known as retinol as it forms the pigments in the eye’s retina. Vitamin A promotes good vision, especially night vision. It is also important to pregnant and nursing mothers.

Where to find it
Leafy vegetables (spinach), colorful fruit and vegetables (red peppers), meat, whole milk, liver

How to take it
Recommended dosage for adult males: 3,000 IU; adult females: 2,310 IU

Safety
Symptoms of toxicity (nausea and vomiting, headache, dizziness, blurred vision, and loss of muscle control), birth defects, liver abnormalities, reduced bone mineral density that may result in osteoporosis