Vitamin A (retinol)
Vitamin A – supports many functions in the human body and is necessary to improve overall health:
It is also a good antioxidant and prevents damage to cells of the body by free radicals, which is of great importance for maintaining your health.
Deficiency of vitamin A leads to slower growth in children, brittle nails, hair loss, dryness of the oral mucosa, the development of night blindness in a person, dryness of the conjunctiva and cornea of the eyes and eventually to complete loss of vision.
Vitamin A exists in two forms: retinol (ready-made vitamin A) and beta-carotene (provitamin A), which in the body is converted to vitamin A. Vitamin A is a fat-soluble vitamin, therefore, it requires the presence of fats and minerals to assimilate it.
Retinol is found in products of animal origin:
Beta-carotene is found in red-yellow and dark-green products of plant origin:
It is necessary to include these products in the daily diet and receive vitamin A from natural foods. If you do not consume enough of these foods, you can make up vitamin A deficiency by supplementing the use of nutritional supplements or vitamin-mineral complexes.
Vitamin A can not be consumed daily in high doses, since the human body is not able to derive its surplus. As a result, the vitamin can accumulate in the body in a dangerous, toxic dose. Intoxication can be manifested by fever, headache, photophobia, nausea and even vomiting. Chronic intoxication leads to an increase in the liver and spleen, it damages the nervous system, bones, nails, skin and hair.
For an adult, the daily requirement for vitamin A is:
At active employment by bodybuilding the daily requirement for vitamin A is:
Vitamin A also has advantages that are very important in bodybuilding. First of all, it plays an important role in protein synthesis, i.e. in the process of muscle growth. Secondly, it participates in the production of glycogen in the body, which is necessary for the muscles in the process of physical exertion. Consequently, vitamin A not only affects the volume and density of muscles, but also promotes high-intensity training, which requires significant energy costs.
Since the need for retinol increases with bodybuilding, bodybuilders need to deliberately enrich the diet with foods high in vitamin A or take nutritional supplements and vitamin-mineral complexes, but do not exceed the recommended dose.
When taking vitamin preparations, always follow the instructions.