Retinol (Vitamin A) is a fat-soluble vitamin and antioxidant. It is found in foods of plant and animal origin. In the human body, retinol is formed from beta-carotene.
Vitamin history
Vitamin A got its name due to the fact that it was discovered earlier than others and became the owner of the first letter of the Latin alphabet in the designation. In 1913, two independent groups of scientists in laboratory conditions found out that in addition to a balanced diet with carbohydrates and proteins, the body needs some additional components, without which the integrity of the skin is violated, vision falls and the work of all internal organs is destabilized.
Two main groups of elements have been identified. The first was called group A. It included synthesized retinol, tocopherol and calciferol. The second group, respectively, was named B. It included many substances with similar properties. Subsequently, this group was periodically supplemented, and some of its elements, after a long study, were completely removed from it. This is why there is vitamin B12 but no B11.
Long-term work to identify the beneficial properties of retinol has been awarded the Nobel Prize twice:
- for the description of the complete chemical formula of retinol by Paul Carrer in 1937;
- for his study of the beneficial effects of retinol on the restoration of visual function by George Wald in 1967.
Vitamin A has many names. The most famous is retinol. You can also find the following: dehydroretinol, an anti-xerophthalmic or anti-infectious vitamin.
Chemical-physical properties
Few people, looking at this formula, will be able to understand its uniqueness and properties. Therefore, we will analyze it in detail.
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The vitamin A molecule consists exclusively of crystals, which are destroyed by light, oxygen, and also poorly soluble in water. But under the influence of organic substances, it is successfully synthesized. Manufacturers, knowing this property of the vitamin, release it in the form of fat-containing capsules, and, as a rule, use dark glass as packaging.
Once in the body, retinol breaks down into two active components - retinal and retinoic acid, most of which are concentrated in the liver tissues. But in the kidneys they instantly dissolve, leaving only a small supply of about 10% of the total. Due to the ability to remain in the body, a certain reserve arises, which is rationally spent by a person. This property of vitamin A is especially beneficial for athletes, because it is they who are susceptible to increased consumption of vitamins due to regular exercise.
From various sources, two types of vitamin A enter the body. From food of animal origin, we directly obtain retinol itself (fat-soluble), and sources of plant origin supply cells with bio-soluble carotene in the form of alpha, beta and gamma carotenes. But retinol can be synthesized from them only under one condition - to receive a dose of ultraviolet rays, in other words - to walk in the sun. Without this, retinol is not formed. Such an element of transformation is necessary for the health of the skin.
Vitamin A benefits
- Normalizes metabolism.
- Restores the connective tissue cover.
- Regenerates cells of lipid and bone tissue.
- Possesses antimicrobial and antibacterial properties.
- Strengthens the natural defenses of cells.
- Prevents diseases of the visual organs.
- Synthesizes cells of the joint fluid.
- Supports the water-salt balance of the intracellular space.
- It has an antitumor effect.
- Participates in the synthesis of proteins and steroids.
- Neutralizes the action of radicals.
- Improves sexual function.
Vitamin A's ability to repair damaged cells is important for all types of connective tissue. This property is widely used in cosmetic procedures, carotenoids actively fight age-related skin changes, improve the structure of hair and nails.
4 important properties of retinol that athletes need:
- helps to strengthen bones and prevents calcium leaching;
- maintains a sufficient level of lubrication for the joints;
- participates in the regeneration of cartilage tissue cells;
- takes part in the synthesis of nutrients in the cells of the joint capsule fluid, preventing it from drying out.
Daily rate
Retinol is necessary for each of us in sufficient quantities. The table shows the daily vitamin requirement for different age groups.
| Category | Allowable daily rate | Maximum allowable dose |
| Children under 1 year old | 400 | 600 |
| Children from 1 to 3 years old | 300 | 900 |
| Children from 4 to 8 years old | 400 | 900 |
| Children from 9 to 13 years old | 600 | 1700 |
| Men from 14 years old | 900 | 2800-3000 |
| Women from 14 years old | 700 | 2800 |
| Pregnant | 770 | 1300 |
| Lactating mothers | 1300 | 3000 |
| Athletes from 18 years old | 1500 | 3000 |
On bottles with biologically active additives, as a rule, the method of administration and the content of the active substance in 1 capsule or measuring spoon are described. Based on the data in the table, it will not be difficult to calculate your vitamin A rate.
Please note that the need for vitamin in athletes is much higher than in people who are far from sports. For those who regularly expose the body to intense exertion, it is important to remember that the daily intake of retinol to maintain the health of the elements of the musculoskeletal system should be at least 1.5 mg, but not exceed 3 mg in order to avoid overdose (this is also reflected in the table above) ...
Retinol content in products
We have already said that different types of retinol come from products of plant and animal origin. We bring to your attention the TOP 15 products with a high content of retinol:
| The product's name | Vitamin amount A in 100 grams (unit of measurement - μg) | % of daily requirement |
| Liver (beef) | 8367 | 840% |
| Canned Cod Liver | 4400 | 440% |
| Butter / sweet - butter | 450 / 650 | 45% / 63% |
| Melted butter | 670 | 67% |
| Chicken yolk | 925 | 93% |
| Black caviar / red caviar | 550 | 55% |
| Red caviar | 450 | 45% |
| Carrot / carrot juice | 2000 | 200% |
| Carrot juice | 350 | 35% |
| Parsley | 950 | 95% |
| Red rowan | 1500 | 150% |
| Chives / leeks | 330 / 333 | 30%/33% |
| Hard cheese | 280 | 28% |
| Sour cream | 260 | 26% |
| Pumpkin, sweet pepper | 250 | 25% |
Many athletes develop an individual diet that does not always include foods from this list. The use of specialized retinol supplements will help meet the need for vitamin A. It is well absorbed together with proteins and amino acids.
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Contraindications to the use of retinol
It is important to remember that vitamin A is not always deficient. Due to its ability to accumulate in the liver, it can be in the body in sufficient quantities for a long time. With intense physical activity and age-related changes, it is consumed more intensively, but even so, it is not recommended to exceed the daily norm.
Retinol overdose can lead to the following consequences:
- pathological changes in the liver;
- kidney intoxication;
- yellowing of mucous membranes and skin;
- intracranial hypertension.
