When it comes to pregnancy nutrition, vitamin A can be a confusing (and controversial) topic for many expecting mums. As a pregnancy nutrition consultant, this topic is a *hot* topic with my clients and it’s crucial to understand the facts about this essential nutrient, its role during pregnancy, and how to safely meet your needs.
Different Sources of Vitamin A: Retinoids and Carotenoids
Vitamin A comes in two primary forms:
Retinoids:
Found in animal products like liver, fish, and dairy. This form is readily absorbed by the body
Carotenoids:
These are plant-based sources, including beta-carotene, which can be found in dark leafy greens, carrots, and sweet potatoes. The body converts carotenoids into Vitamin A as needed, making it a safer option for pregnant women.
Synthetic Vitamin A and Toxicity Risks
There’s a common misconception that all Vitamin A is dangerous during pregnancy. The truth? High doses of synthetic vitamin A (often found in supplements) can be toxic and harmful to your baby. Over-supplementing with synthetic forms may lead to birth defects, which is why it’s crucial to be cautious when choosing prenatal supplements (and some topical products).
Is Natural Vitamin A Safe During Pregnancy?
Yes! Natural forms of Vitamin A, especially from food sources, are generally considered safe in pregnancy. Beta-carotene, for example, is not associated with toxicity, as the body converts it only as needed. Including a variety of plant-based sources in your diet is a great way to support your vitamin A needs without risking excess intake, however, unlike these plant sources, retinoids from animal sources offer greater bioavailability. This means your body can absorb and use vitamin A from animal sources better than it can with carotenoids from vegetables.
Why Vitamin A is Essential for Mum and Baby
Vitamin A plays a vital role in pregnancy. This nutrient is important in the development of nearly every system in the body. Yet ¼ of women don’t consume enough. Requirements increase during pregnancy, making approx. ⅓ of pregnant women are deficient. (Oh Baby Nutrition, 2024)
For mums, it supports immune function, vision, and skin health. For babies, it’s critical for the development of the eyes, heart, lungs, and kidneys as well as thyroid function and adequate birth-weight. Meeting your daily requirements through food sources like (the below) ensures both you and your baby benefit without the risk of overdoing it
Food Sources of natural vitamin A
Liver (fresh)
Grass-fed butter
Grass-fed ghee
Cod liver oil
Egg yolks
When consuming any animal product, it is best to look for certified organic, grass-fed and pasture-raised as this will give you the best quality vitamins and vitamin A guaranteeing no fertilisers or pesticides are used on the grass. That why I wholeheartedly love and recommend the grass-fed beef liver capsules from Cell Squared (use code FIONA10) for a discount.
Vitamin A is required throughout the whole pregnancy but is especially important in the first trimester during the development of fetal facial features.
As always, if you’re unsure about your vitamin A intake, consult with a pregnancy nutrition expert (like myself) to ensure you’re supporting a healthy pregnancy.
I'm Fiona — a Certified Pregnancy Nutrition Consultant!
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