Vitamin A - TruHeight

Vitamin A and Growth: Exploring the Essential Connection

Escrito por: Dayvin Malifer

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Tiempo de lectura 4 min

Are you wondering why you aren’t as tall as your peers despite eating a balanced diet?


You may be surprised to find out that the answer could be a lack of Vitamin A in your diet! A recent study[¹] shows that Vitamin A deficiency is linked to stunted growth, and you might be surprised at just how much of an impact it had or it is causing to your growth.


In this article, we'll explore the surprising connection between Vitamin A and growth, and how you can ensure you and your child are getting the right amount of Vitamin A-rich foods to help reach full growth potential.

What Is Vitamin A?

Vitamin A is an essential nutrient that plays a major role in many bodily functions. It is important for vision, growth, cell division, reproduction, and immunity. Vitamin A also has powerful antioxidant properties, which help protect the body from the damaging effects of free radicals. These free radicals have been linked to a variety of health issues such as heart disease, cancer, and other diseases (NIH Office of Dietary Supplements).

Vitamin A exists in two main forms: preformed Vitamin A (retinol), found in animal products, and provitamin A carotenoids (such as beta-carotene), found in plant-based foods. The body converts provitamin A carotenoids into active Vitamin A as needed.[²]


Ensuring adequate intake of Vitamin A is essential for maintaining optimal health and supporting proper growth in children. A lack of Vitamin A can not only impair vision but also disrupt normal bone development, which plays a significant role in height growth.[⁴]

Vitamin A

Vitamin A and Bone Growth

Vitamin A plays a crucial role in bone remodeling, the process where old bone is replaced with new bone tissue. This process is essential for maintaining strong and healthy bones. Research has shown that Vitamin A contributes to the regulation of bone-building cells known as osteoblasts and osteoclasts. These cells are responsible for breaking down old bone and creating new bone, respectively[⁴].


One study published in the American Journal of Clinical Nutrition found that Vitamin A supplementation improved linear growth in preschool-aged children, particularly in those with existing Vitamin A deficiencies[¹]. Another study published in the British Journal of Nutrition reported that micronutrient supplementation, including Vitamin A, positively impacted growth outcomes in children.


A separate study in the Journal of Trace Elements in Medicine and Biology revealed that adding zinc to Vitamin A supplementation had even greater effects on height growth in stunted children(6). These findings highlight the importance of Vitamin A in skeletal development and overall growth.

Vitamin A Deficiency and Its Impact on Growth

A deficiency in Vitamin A can have serious consequences on childhood growth and development. It can lead to stunted growth, weakened immune function, night blindness, and an increased risk of infections. The World Health Organization (WHO) has identified Vitamin A deficiency as a major public health concern in developing countries, where children may not have access to Vitamin A-rich foods.


Children who are deficient in Vitamin A may experience delayed bone growth, making it harder for them to reach their full height potential. Studies have shown that low Vitamin A levels can impair the production of growth hormone (GH) and insulin-like growth factor 1 (IGF-1), both of which are critical for height increase (Sandström, B., 2001).

Vitamin A food source

Best Food Sources of Vitamin A

A well-balanced diet that includes Vitamin A-rich foods is key to supporting growth and overall health. Many breakfast cereals, juices, dairy products, and other foods are enriched with retinol (preformed Vitamin A). Additionally, many fruits and vegetables, as well as some dietary supplements, contain precursor beta-carotene, lycopene, lutein, or zeaxanthin. (Sandström, B., 2001).


Here are some of the best dietary sources of Vitamin A[⁴]:

Animal-Based Sources (Preformed Vitamin A - Retinol)

  • Beef liver (one of the richest sources of Vitamin A)
  • Fish oils (such as cod liver oil)
  • Milk and dairy products
  • Eggs
  • Fortified foods (such as cereals and dairy products)

Plant-Based Sources (Provitamin A Carotenoids)

  • Leafy green vegetables (kale, spinach, broccoli)
  • Orange and yellow vegetables (carrots, sweet potatoes, pumpkin, and winter squash)
  • Tomatoes
  • Red bell pepper
  • Cantaloupe, mango

How Much Vitamin A Do You Need?

The recommended daily intake of Vitamin A varies by age, gender, and life stage. Below are the general Recommended Dietary Allowances (RDA) for Vitamin A:


  • Infants (0-12 months): 400-500 mcg RAE (Retinol Activity Equivalents)
  • Children (1-3 years): 300 mcg RAE
  • Children (4-8 years): 400 mcg RAE
  • Children (9-13 years): 600 mcg RAE
  • Adolescents & Adults (Male 14+ years): 900 mcg RAE
  • Adolescents & Adults (Female 14+ years): 700 mcg RAE

Excessive intake of Vitamin A, particularly in supplement form, can lead to toxicity (hypervitaminosis A), which may cause dizziness, nausea, liver damage, and even birth defects in pregnant women. It’s important to get Vitamin A primarily from dietary sources and consult a healthcare professional before taking high-dose supplements[²].

Conclusion

Vitamin A plays a critical role in height growth and overall health. From supporting bone remodeling to aiding in the production of essential growth hormones, this nutrient is essential for children and adolescents aiming to reach their full height potential. A diet rich in Vitamin A-containing foods ensures proper bone development, a stronger immune system, and better overall health.


If you or your child may not be getting enough Vitamin A, consider incorporating more of the foods listed above into your diet or consulting a healthcare provider for appropriate supplementation.


By prioritizing proper nutrition and ensuring adequate Vitamin A intake, you can take a proactive step in supporting optimal growth and well-being.

REFERENCES:

  1. Hadi H, Stoltzfus RJ, Dibley MJ, et al. "Vitamin A supplementation selectively improves the linear growth of Indonesian preschool children." Am J Clin Nutr. 2000;71(2):507-13. doi: 10.1093/ajcn/71.2.507. Retrieved from:  https://www.sciencedirect.com/science/article/pii/S0002916523070156 .

  2. National Institutes of Health Office of Dietary Supplements: "Vitamin A Fact Sheet for Health Professionals."  https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/#en24 .

  3. Sandström, B. (2001). Micronutrient interactions: Effects on absorption and bioavailability. British Journal of Nutrition, 85(S2), S181-S185. Retrieved from  https://pubmed.ncbi.nlm.nih.gov/11509108/ .

  4. Adriani M, Wirjatmadi B. "The effect of adding zinc to vitamin A on IGF-1, bone age, and linear growth in stunted children." J Trace Elem Med Biol. 2014;28(4):431-435. doi: 10.1016/j.jtemb.2014.08.002. Retrieved from: https://pubmed.ncbi.nlm.nih.gov/25439136/.

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