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Leesduur: 4 min
The Food Consumption Survey (2012–2016) shows that a large proportion of the Dutch population does not get enough vitamin A (1). Young people aged 14–17 are particularly noticeable: No less than 42% of girls and 43% of boys do not meet the recommendation.
Even among adults, about a quarter to a third are still below the norm. Many people think that deficiencies only occur in developing countries, but certain groups in the Netherlands are also at risk.
Vitamin A is essential for your eyes, skin, resistance and growth.
In this article I will show you which signals may indicate a deficiency, what causes it and what you can do about it.
In the Netherlands, a significant portion of the population, especially young people, does not get enough vitamin A, which can lead to complaints such as night blindness and reduced resistance.
Deficiency may arise from low dietary intake, medical conditions, alcohol consumption, or increased needs during pregnancy and breastfeeding.
Supplementation can be achieved through diet, a safely dosed supplement, and lifestyle changes; however, too much vitamin A, especially from supplements, carries health risks.
Your body stores vitamin A in the liver. Symptoms only arise when this supply runs out. Initially, you might only notice vague signs, but with a prolonged deficiency, symptoms can become severe.
Possible symptoms include:
Good to know : In developing countries, a severe deficiency can lead to blindness or serious eye problems. This is rare in the Netherlands, but milder deficiencies are probably underestimated. (1) (2)
A vitamin A deficiency can have several causes.
A vitamin A deficiency requires a multi-pronged approach: With the right diet, possibly a supplement, and a few smart lifestyle adjustments, you can replenish it fairly quickly:
During pregnancy, you need slightly more vitamin A (680 → 750 µg/day). But too much (>3,000 µg/day) can be harmful to your baby and cause heart or brain abnormalities. (5) (6)
Therefore, consuming liver products is not recommended during pregnancy and you should be careful with high-dose supplements.
The Reference Intake (RI) is 800 µg per day. This is an average guideline value for adults. Your exact needs vary by gender, and your needs are higher during pregnancy or breastfeeding:
Safety limit : Maximum 3,000 µg per day from food and supplements combined.
Since I don't eat liver myself, I make sure to add some extra color to my plate every day. Orange and dark green vegetables are my go-to choices, and I try to eat at least two servings of them every day.
One of my favorites is an orange smoothie with carrot, mango, and a splash of orange juice: it's packed with beta-carotene. I also often make baked sweet potatoes with a little olive oil. This helps the vitamin A to be absorbed better.
Especially during the winter months, I also choose a well-dosed multivitamin as additional support.
Note : Because vitamin A is a fat-soluble vitamin, your body can store it. Too much is therefore not good, especially not from supplements. That's why I consciously choose a multivitamin with a safe dosage, and I get the rest from fruits and vegetables.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
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