VITAMIN A
WHAT IS A VITAMIN, AND SPECIFICALLY VITAMIN A?
Vitamins are the necessary building blocks that keep our body running. Vitamins are small organic compounds to be ingested in little amounts. Its role may vary, from building bone, muscle, using energy, or healing wounds. Unlike bacteria, fungi and plants, who are able to produce their own vitamins; humans cannot, which explains why we must get them from other sources.
Vitamin A is a fat-soluble (which can be dissolved in fat) vitamin which comes in 3 different forms: retinol, retinal, and retinoic acid. Our bodies can convert retinol and retinal, but not retinoic acid. Since Vitamin A is fat soluble, toxicity is more likely (compared to water-soluble vitamins). Excellent sources of Vitamin A include: cheese, meat, egg yolks, liver, and butter.
(Chem. Structure of Retinol/Vitamin A)
β–-Ionone Ring: Allows the molecules (not one, holy reference) to lock into the retinoid receptors in our skin cells. Without this ring, the molecules wouldn't attach, therefore no cellular changes would be triggered. This binding function also triggers the growth (anagen) phase of hair follicles. Meaning, it regulates sebum (oil) to prevent a flaky scalp.
Polyene Chain: The alternating double bonds counter acts free radicals caused by pollution and UV light. This can preserve collagen and help prevent premature sagging. The polyene chain protects the lipid barrier of the hair shaft from external environmental factors, helping hair become less brittle.
Alcohol Group: Our skin cells contain enzymes that chemically oxidize the –OH group. This is where transformation happens: Retinol -> Retinal -> Retinoic Acid (Final, Active form of Vit. A). Once successfully converted, the skin will rapidly shed dead cells, clear acne, smooth wrinkles and stimulate collagen production.
Helpful Definitions:
Free Radicals - Unstable molecules with an unpaired electron. They search for stability, ultimately stealing electrons from healthy skin cells, triggering a chain reaction of damage (known as oxidative stress).
Sebum - An waxy, oily substance produced by the sebaceous (oil) glands in the skin. The body’s natural oil.
Chemically oxidize - A Chemical Reaction where a molecule gains oxygen, or loses electrons, therefore transforming its structure.
Cellular Changes - When a cell's behavior changes, whether shedding dead skin, producing more collagen or divides faster.
HOW VITAMIN A WORKS IN THE BODY
Here is a simple diagram I made to explain how Vitamin A works.
The proteins can then help with the functions listed on the left.
Girl talking about her experience with Vit A (supplement)
I've included a short video on a girl talking about her experience taking Vitamin A, for 2 weeks, the progress is amazing. The before and after is visible. She states her skin is "more glowy", redness has calmed down, and that skin pigmentation on her cheek has gone down. The antioxidant properties of the vitamin act as anti-inflammatory for the skin, helping red/swollen/acne breakouts. Although she is on a skin cycle, these 3 benefits mentioned directly co-align with Vitamin A, demonstrating its efficiency in such a short timespan.
OVERVIEW ON VIT. A
Vitamin A is most recognized in retinol. It is responsible for speeding up skin cell replacement, preventing uneven skintone and premature aging, and reducing wrinkles, removing and controlling acne, and overall, promoting healthy cell regeneration.
Based on this abstract, we can conclude a few things about Vitamin A. As stated earlier, Vitamin A directly signals the hair follicles to keep the hair growth cycle running smoothly. Being essential for generating thick healthy strands from the root. “Retinoic acid dose-dependently regulates hair follicles stem cells, influencing... functioning.. of hair cycle”.
Both too little or too much of Vitamin A (for long periods of time, super high doses) can lead to bad effects. Balance is key!! Don't overdo, nor underdo Vitamin A, it can trigger hair loss, dry skin, bone problems, etc.
Takeaway: Retinoic Acid influences functioning of hair cycle, wound healing and melanocyte stem cells. Vitamin A, especially in its retinol/retinal form is the ultimate skin renewer.
Vitamin A helps convert cholesterol -> estrogen for women, and testoterone for men, two sex hormones. Of course proper testosterone levels are important, it helps with maintaining muscle mass, libido, fertility and bone density. For women, proper estrogen levels is crucial as well, its vital for supporting cognitive function, maintaining bone health, and a regulation regarding the menstrual cycle.
The RDA (recc. dietary allowance) for Vitamin A. varies on many factors. However, 900mcg is generally agreed upon. Since Vitamin A is fat-soluble, our digestive track cannot absorb it efficiently on an empty (fat-free) stomach. Therefore, it is best to consume with fats, (like eggs, butter, avocado, etc).
As mentioned before, don't overdo it by exceeding the 3,000mcg RAE (retinol activity equivalent). Since it is fat-soluble, it can quickly and directly build up in your liver, which can lead to hypervitaminosis a. This is a condition caused by consuming too much preformed Vitamin A.
Its source matters as well, there is preformed, and provitamin. Performed consists of animal sources and supplements with retinol in them, these can absorb quickly - carrying a high risk of toxicity. Provitamin includes plant sources, such as: sweet potatoes, kale, carrots etc. Not to instill fear, generally Vitamin A toxicity is extremely rare (considered a balanced diet is ate), yet it is becoming more popular, especially among the youth due to unmonitored high-dose vitamin supplements.
In conclusion, Vitamin A , can improve the skin texture and reduce fine lines. It stimulates cell turnover, increases collagen production, fades pigmentation, serves as an antioxidant protecter, and much more. Although I only focused on about its benefits to looks, it supports many other things as well.
WHAT IS A VITAMIN, AND SPECIFICALLY VITAMIN A?
Vitamins are the necessary building blocks that keep our body running. Vitamins are small organic compounds to be ingested in little amounts. Its role may vary, from building bone, muscle, using energy, or healing wounds. Unlike bacteria, fungi and plants, who are able to produce their own vitamins; humans cannot, which explains why we must get them from other sources.
Vitamin A is a fat-soluble (which can be dissolved in fat) vitamin which comes in 3 different forms: retinol, retinal, and retinoic acid. Our bodies can convert retinol and retinal, but not retinoic acid. Since Vitamin A is fat soluble, toxicity is more likely (compared to water-soluble vitamins). Excellent sources of Vitamin A include: cheese, meat, egg yolks, liver, and butter.
- A six-carbon ring on the left.
- A long chain of carbon atoms.
- Alternating bonds that allow light-absorption.
- An –OH group at the right.
β–-Ionone Ring: Allows the molecules (not one, holy reference) to lock into the retinoid receptors in our skin cells. Without this ring, the molecules wouldn't attach, therefore no cellular changes would be triggered. This binding function also triggers the growth (anagen) phase of hair follicles. Meaning, it regulates sebum (oil) to prevent a flaky scalp.
Polyene Chain: The alternating double bonds counter acts free radicals caused by pollution and UV light. This can preserve collagen and help prevent premature sagging. The polyene chain protects the lipid barrier of the hair shaft from external environmental factors, helping hair become less brittle.
Alcohol Group: Our skin cells contain enzymes that chemically oxidize the –OH group. This is where transformation happens: Retinol -> Retinal -> Retinoic Acid (Final, Active form of Vit. A). Once successfully converted, the skin will rapidly shed dead cells, clear acne, smooth wrinkles and stimulate collagen production.
Helpful Definitions:
Free Radicals - Unstable molecules with an unpaired electron. They search for stability, ultimately stealing electrons from healthy skin cells, triggering a chain reaction of damage (known as oxidative stress).
Sebum - An waxy, oily substance produced by the sebaceous (oil) glands in the skin. The body’s natural oil.
Chemically oxidize - A Chemical Reaction where a molecule gains oxygen, or loses electrons, therefore transforming its structure.
Cellular Changes - When a cell's behavior changes, whether shedding dead skin, producing more collagen or divides faster.
HOW VITAMIN A WORKS IN THE BODY
Here is a simple diagram I made to explain how Vitamin A works.
The proteins can then help with the functions listed on the left.
Girl talking about her experience with Vit A (supplement)
I've included a short video on a girl talking about her experience taking Vitamin A, for 2 weeks, the progress is amazing. The before and after is visible. She states her skin is "more glowy", redness has calmed down, and that skin pigmentation on her cheek has gone down. The antioxidant properties of the vitamin act as anti-inflammatory for the skin, helping red/swollen/acne breakouts. Although she is on a skin cycle, these 3 benefits mentioned directly co-align with Vitamin A, demonstrating its efficiency in such a short timespan.
OVERVIEW ON VIT. A
Vitamin A is most recognized in retinol. It is responsible for speeding up skin cell replacement, preventing uneven skintone and premature aging, and reducing wrinkles, removing and controlling acne, and overall, promoting healthy cell regeneration.
Based on this abstract, we can conclude a few things about Vitamin A. As stated earlier, Vitamin A directly signals the hair follicles to keep the hair growth cycle running smoothly. Being essential for generating thick healthy strands from the root. “Retinoic acid dose-dependently regulates hair follicles stem cells, influencing... functioning.. of hair cycle”.
Both too little or too much of Vitamin A (for long periods of time, super high doses) can lead to bad effects. Balance is key!! Don't overdo, nor underdo Vitamin A, it can trigger hair loss, dry skin, bone problems, etc.
Takeaway: Retinoic Acid influences functioning of hair cycle, wound healing and melanocyte stem cells. Vitamin A, especially in its retinol/retinal form is the ultimate skin renewer.
Vitamin A helps convert cholesterol -> estrogen for women, and testoterone for men, two sex hormones. Of course proper testosterone levels are important, it helps with maintaining muscle mass, libido, fertility and bone density. For women, proper estrogen levels is crucial as well, its vital for supporting cognitive function, maintaining bone health, and a regulation regarding the menstrual cycle.
The RDA (recc. dietary allowance) for Vitamin A. varies on many factors. However, 900mcg is generally agreed upon. Since Vitamin A is fat-soluble, our digestive track cannot absorb it efficiently on an empty (fat-free) stomach. Therefore, it is best to consume with fats, (like eggs, butter, avocado, etc).
As mentioned before, don't overdo it by exceeding the 3,000mcg RAE (retinol activity equivalent). Since it is fat-soluble, it can quickly and directly build up in your liver, which can lead to hypervitaminosis a. This is a condition caused by consuming too much preformed Vitamin A.
Its source matters as well, there is preformed, and provitamin. Performed consists of animal sources and supplements with retinol in them, these can absorb quickly - carrying a high risk of toxicity. Provitamin includes plant sources, such as: sweet potatoes, kale, carrots etc. Not to instill fear, generally Vitamin A toxicity is extremely rare (considered a balanced diet is ate), yet it is becoming more popular, especially among the youth due to unmonitored high-dose vitamin supplements.
In conclusion, Vitamin A , can improve the skin texture and reduce fine lines. It stimulates cell turnover, increases collagen production, fades pigmentation, serves as an antioxidant protecter, and much more. Although I only focused on about its benefits to looks, it supports many other things as well.
yoo guys, i posted this bc i just started to research the 13 essential vitamins. i hope this short lil article was easy to understand + beneficial. i appreciate yalls time, and i know this is pretty much light compared to the other shi on here but oh well . still learning as i go, haha.
