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The Benefits of Vitamin A on Healthy Ageing

As we age, maintaining our health and vitality becomes increasingly important. One of the essential nutrients that play a significant role in promoting healthy ageing is Vitamin A. This powerful vitamin is not only crucial for maintaining good vision but also supports various bodily functions that contribute to overall well-being. In this article, we will explore the benefits of Vitamin A, how it supports healthy ageing, the recommended intake, and what should be taken alongside it for optimal results.

What is Vitamin A?

Vitamin A is a fat-soluble vitamin that exists in two primary forms: preformed Vitamin A (retinol) and provitamin A carotenoids (such as beta-carotene). Preformed Vitamin A is found in animal products such as liver, fish, and dairy, while carotenoids are predominantly found in colourful fruits and vegetables, such as carrots, sweet potatoes, spinach, and kale. This vitamin is essential for various bodily functions, including vision, immune function, and skin health.

As a foundational supplement, Vitamin A plays a critical role in cellular growth and differentiation, making it vital for maintaining healthy tissues and organs. Its antioxidant properties help combat oxidative stress, which can lead to cellular damage and contribute to the ageing process.

How does Vitamin A support healthy ageing?

Vitamin A offers numerous benefits that contribute to healthy ageing. Here are the top five benefits of Vitamin A:

  1. Supports Vision Health: One of the most well-known benefits of Vitamin A is its role in maintaining good vision. It is a crucial component of rhodopsin, a protein in the eyes that allows us to see in low-light conditions. As we age, our vision may decline, and adequate Vitamin A intake can help prevent age-related vision problems, such as night blindness and macular degeneration.
  2. Boosts Immune Function: Vitamin A is essential for maintaining a healthy immune system. It helps regulate the immune response and protects against infections. A robust immune system is particularly important as we age, as older adults are more susceptible to illnesses and infections. By ensuring adequate Vitamin A intake, we can support our body's natural defences and promote overall health.
  3. Enhances Skin Health: Vitamin A is often referred to as the "anti-ageing vitamin" due to its ability to promote healthy skin. It helps maintain skin elasticity, reduces the appearance of fine lines and wrinkles, and supports the skin's natural barrier function. Additionally, Vitamin A aids in the production of collagen, a protein that keeps the skin firm and youthful. Incorporating Vitamin A into your skincare routine can lead to a more radiant complexion as you age.
  4. Promotes Cellular Regeneration: As we age, our body's ability to regenerate cells slows down. Vitamin A plays a crucial role in cellular growth and differentiation, helping to promote the regeneration of healthy cells. This process is vital for maintaining the health of various tissues and organs, including the skin, lungs, and gastrointestinal tract. By supporting cellular regeneration, Vitamin A can help mitigate some of the effects of ageing.
  5. Supports Circadian Rhythm: Vitamin A is involved in the regulation of circadian rhythms, which are essential for maintaining a healthy sleep-wake cycle. Adequate sleep is crucial for overall health and well-being, especially as we age. By supporting a healthy circadian rhythm, Vitamin A can help improve sleep quality, leading to better physical and mental health outcomes.

How much Vitamin A should I take?

The recommended dietary allowance (RDA) for Vitamin A varies by age, sex, and life stage. For adult men, the RDA is 900 micrograms (mcg) of retinol activity equivalents (RAE) per day, while for adult women, it is 700 mcg RAE per day. Pregnant and breastfeeding women may require higher amounts.

It's important to note that while Vitamin A is essential for health, excessive intake can lead to toxicity. Therefore, it's crucial to obtain Vitamin A from a balanced diet rich in fruits, vegetables, and animal products, rather than relying solely on supplements. If considering supplementation, it is advisable to consult with a healthcare professional to determine the appropriate dosage based on individual needs and circumstances.

What should be taken alongside Vitamin A?

To maximise the benefits of Vitamin A and support overall health, it is essential to consider what other nutrients should be taken alongside it. A holistic approach to supplementation can enhance the effectiveness of Vitamin A and promote healthy ageing. Here are some key nutrients to consider:

  1. Vitamin D: This vitamin works synergistically with Vitamin A to support immune function and skin health. Adequate Vitamin D levels can enhance the absorption of Vitamin A, making it essential for those looking to optimise their intake.
  2. Vitamin E: As a powerful antioxidant, Vitamin E can help protect cells from oxidative stress. When taken alongside Vitamin A, it can enhance the overall antioxidant capacity of the body, promoting better health as we age.
  3. Zinc: This essential mineral is crucial for immune function and plays a role in the metabolism of Vitamin A. Zinc deficiency can impair the body's ability to utilise Vitamin A effectively, making it important to ensure adequate zinc intake.
  4. Omega-3 Fatty Acids: These healthy fats are known for their anti-inflammatory properties and can support skin health and cardiovascular function. Including omega-3 fatty acids in your diet can complement the benefits of Vitamin A.
  5. B Vitamins: B vitamins, including B6, B12, and folate, play a vital role in energy metabolism and overall health. They can support the body's ability to utilise Vitamin A effectively and promote healthy ageing.

For those looking for a comprehensive approach to supplementation, consider foundational supplements that combine these essential nutrients. Products designed for both men and women can provide a balanced blend of vitamins and minerals to support healthy ageing.

Conclusion

In conclusion, Vitamin A is a powerful nutrient that offers numerous benefits for healthy ageing. By supporting vision health, boosting immune function, enhancing skin health, promoting cellular regeneration, and regulating circadian rhythms, Vitamin A plays a crucial role in maintaining overall well-being as we age. Ensuring adequate intake through a balanced diet and considering complementary nutrients can help maximise its benefits and promote a healthier, more vibrant life.

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Active Ingredients by Product

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Amino Acids

Amino acids are molecules used by all living things to make proteins. They are key in various bodily functions, from protein synthesis to tissue repair to nutrient absorption.​

Cysteine HCI - A Healing Non-Essential Amino Acid

A non-essential amino acid that aids the healing process, Cysteine has been used in medicine for more than 30 years. The nutrient replenishes intracellular levels of the natural antioxidant glutathione, which is depleted by age and illness, restoring cells’ ability to fight damage from reactive oxygen species.​ Read more on Cysteine HCI here.

L-Glutamine - An Abundant Nonessential Amino Acid

Glutamine is the most abundant amino acid in the body - and is involved in more metabolic processes than any other amino acid. Glutamine supplementation has been shown to enhance immune system function and result in a lower level of infection. In conjunction with Cysteine, Glutamine supplementation has been shown to enhance glutathione stores. Read more on L-Glutamine here.

N-Acetyl-L-Carnitine HCL - An Anti-Ageing Amino Acid

N-Acetyl-L-Carnitine HCL is a form of carnitine that plays a role in energy metabolism, protecting against and repairing existing age-induced mitochondrial DNA damage, boosting mitochondrial function and improving energy turnover. Read more on N-Acetyl-L-Carnitine HCL here.

Arginine - A Multi-Tasking Amino Acid

Arginine is an amino acid, which plays an important role in the synthesis of proteins and cell division. Many studies have linked arginine to enhanced immunity and the improved release of the human growth hormone (HGH), which repairs and regenerates the body’s tissue during sleep. Read more on Arginine here.

L-Citrulline - A Nonessential Animo Acid

Citrulline is an energy-boosting amino acid that improves endurance, cognitive function and blood pressure. It improves the ammonia recycling process and nitric oxide production, which helps blood vessels relax and improves blood flow, all of which improves performance, energy and endurance. Read more on L-Citrulline here.

Taurine (synthetic) - The ‘Wonder Molecule’

An amino acid found most commonly in meat, fish and dairy products, Taurine supports the immune system, the nervous system and healthy muscle function –improving exercise performance, reducing fatigue and increasing fat burning. Taurine also supports insulin health and is a potent brain nutrient. Read more on Taurine here.

Lysine - An Essential Collagen-Producing Amino Acid

Essential in the production of collagen, which supports the growth, repair and maintenance of healthy skin, muscles and connective tissue. Lysine sustains youthful levels of collagen in the skin, and is required to produce elastin. Read more on Lysine here.

Glycine - A Powerhouse Antioxidant

One of three essential amino acids that make up the body’s powerhouse antioxidant, Glutathione – Glycine has been shown to protect DNA and reduce inflammation in the body. Read more on Glycine here.

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Vitamins

Vitamins are essential micronutrients. They each work to keep the body function properly – from protecting against infections to helping your body get energy from food and helping your blood clot properly.

Vitamin A - The All-Rounder

Vitamin A is known to contribute to healthy skin, improved cognitive function, healthy vision and a strengthened immune system. The multifunctional vitamin also acts as an antioxidant, helping to reduce cellular, molecular and tissue damage caused by free radicals. Read more on Vitamin A here.

Vitamin B1 (Thiamine) - The Energy Yielding Nutrient

Vitamin B1, otherwise known as Thiamine, is an essential vitamin involved in maintaining an efficient, energy-yielding metabolism, a resilient nervous system, healthy cardiovascular system and balanced psychological function. Read more on Vitamin B1 here.

Vitamin B5 (Pantothenic Acid) - The Brainpower Nutrient

Vitamin B5, otherwise known as Pantothenic Acid, is one of the essential nutrients needed to reduce tiredness and fatigue and improve mental performance. It contributes to the structure and function of brain cells and has an essential role in the creation of the neurotransmitters. Read more on Vitamin B5 here.

Vitamin B6 - The Hormone Support Vitamin

Vitamin B6 is an essential B vitamin known to support the healthy regulation of hormonal activity, support a strong immune system and keep tiredness and fatigue at bay. Vitamin B6 plays a role in protein metabolism and helps support a healthy function of the nervous system.​ Read more on Vitamin B6 here.

Biotin - The Skin and Hair Saviour

Biotin is a B vitamin and healthy skin, hair, and nails powerhouse. Biotin is also essential to the conversion of food into energy – reducing tiredness and fatigue, supporting balanced psychological function and healthy mucous membranes. Read more on Biotin here.

Folate (Vitamin B9) - The Body Support Vitamin

Folate is essential to the production of red and white blood cells, and to the conversion of carbohydrates into energy. Adequate vitamin B9 intake is extremely important during periods of rapid growth such as pregnancy, infancy, and adolescence. It is also vital for psychological function and a healthy immune system.​
Read more on Folate here.

Vitamin C - The Essential Nutrient

Vitamin C is an essential nutrient and an excellent antioxidant in the body. It is vital to the production and maintenance of collagen, stimulation of adrenal function and stress management. Vitamin C has been shown to stimulate the immune system by boosting the activity of white blood cells.​ Read more on Vitamin C here.

Vitamin D3 - The Fat-Soluble Vitamin

Vitamin D3 is a fat-soluble vitamin essential to normal growth and development. Its role in the absorption of calcium is key to a healthy neuromuscular system, normal blood clotting, and heart function. Read more on Vitamin D3 here.

Vitamin E - The Antioxidant Vitamin

Vitamin E is primarily known as a powerful antioxidant with immune-boosting benefits, but it also protects against cognitive decline and memory loss by protecting cells from oxidative stress.​ Read more on Vitamin E here.

Coenzyme Q10 - A Powerful Antioxidant

A powerful, fat-soluble antioxidant and anti-inflammatory produced within the body, Coenzyme Q10 is key in sustaining health and energy, but levels of the nutrient decline with age. Studies have confirmed that, due to its fat-soluble nature, the bioavailability of Coenzyme Q10 is greatly increased by its suspension in oil.​ Read more on Coenzyme Q10 here.

Lutein - An Essential for Ocular Support

A natural carotenoid closely related to Vitamin A, Lutein is an antioxidant known to support ocular health. Research shows Lutein can play a key role in protecting the retina and lens from free radicals, supporting overall eye health and vision. Read more on Lutein here.

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Minerals

Minerals are elements that come from soil and water. They are necessary for 3 key reasons: building strong bones and teeth, controlling body fluids inside and outside cells, and turning the food you eat into energy.

Selenium - The Hormonal Balance Supporter

Selenium plays a critical role in reproduction, thyroid hormone metabolism, DNA synthesis and protection from infection. The mineral also plays a vital role in boosting antioxidant activity in the body and providing protection against free radical damage.​​ Read more on Selenium here.

Zinc - The Immune System Supporter

Zinc improves immune resilience by regulating the function of white blood cells and helping to curtail the progression of viral cold and flu symptoms. Zinc is also an important nutrient for healthy growth and development, muscle repair, DNA synthesis, fertility, reproduction and sexual function.​ Read more on Zinc here.

Magnesium - The Anti-Stress Mineral

Magnesium, in the highly bioavailable form of Magnesium Malate, is a natural tranquiliser known to relax skeletal muscles and smooth muscles of blood vessels and the gastrointestinal tract. Thanks to this function, Magnesium may also be helpful for nervousness, anxiety, low energy and muscle cramps. Read more on Magnesium Malate here.

Iodine - The Thyroid-Supporting Nutrient

Iodine’s most important role is to ensure healthy thyroid function as it helps to regulate the production of the thyroid hormones thyroxine (T4) and triiodothyronine (T3). It also supports cognitive function, a strong nervous system and a healthy, energy-yielding metabolism. Read more on Iodine (from potassium iodide) here.

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Botanical Extracts

Botanical extracts are concentrated substances derived from plants, containing beneficial compounds that support various aspects of health.​

Ashwagandha - The Mental Performance-Supporting Herb

A popular Ayurvedic herb and adaptogen, Ashwagandha contributes to increased mental performance and focus. An ally during menopause, it helps address menopause-related depression and mood swings. When taken regularly, Ashwagandha can also help reduce anxiety, by boosting the production of GABA – an important natural tranquiliser in the brain. Read more on Ashwagandha here.

Sage - The Nutrient-Rich Herb

A common herb, Sage is known to improve brain function, support digestive health and provide metabolic support. During menopause, Sage is known to help alleviate associated menopausal symptoms. Read more on Sage here.

Turmeric (root) Extract - The Anti-Inflammatory Spice

A spice used in India for thousands of years in cooking and herbal medicine, Turmeric has powerful anti-inflammatory, antioxidant and antibacterial effects. It also supports the liver and detoxification pathways. Read more on Turmeric Extract here.

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Omega 3’s

Omega-3 fatty acids are essential fats that play a crucial role in brain function, heart health and reducing inflammation.​

Flaxseed Oil - A Rich Source of Essential Fatty Acids

Flaxseed oil is rich in omega-3 fatty acids in the form of alpha-linolenic acid (ALA). Omega-3 fatty acids have been shown to reduce inflammation in all systems, increase the radiance and elasticity of the skin and boost the immune system. Read more on Flaxseed Oil here.