A is for Eyes

My MRAN device indicates my Vitamin A levels remain low even though I take a supplement, take cod liver oil, and eat carrots. Is absorbability the issue? What can I do to make the Vitamin A “stick?”

Low Vitamin A levels despite supplementation and intake of Vitamin A-rich foods could indeed point to an absorbability issue. Here are some factors that might affect Vitamin A absorption and ways to improve it:

1. Fat Absorption Issues

Vitamin A is fat-soluble, meaning it requires fat for absorption. If your body is not absorbing fats properly, this can lead to low Vitamin A levels even if you consume enough of it. Possible causes include:

• Low bile production: Bile helps emulsify fats, aiding their absorption.

• Gut issues: Conditions like celiac disease, IBS [Irritable Bowel Syndrome, ed.], or leaky gut can impair fat absorption.

Remedies:

• Natural home remedies: Increase healthy fats in your diet when consuming Vitamin A-rich foods. Since you’re vegan, focus on plant-based fats like avocado, coconut oil, and olive oil. This will help improve fat-soluble vitamin absorption.

• Traditional Chinese Medicine (TCM): TCM might suggest improving “Spleen Qi” and liver function to enhance nutrient absorption. Herbs like Dang Shen and Bai Zhu are used to tonify the Spleen and improve digestion.

• Alternative treatments: You might explore digestive enzymes or bitters (herbal tonics that stimulate bile production) such as dandelion root or milk thistle.

• Allopathic approach: Consult a doctor to check for fat malabsorption issues, such as pancreatic insufficiency or bile production problems. Tests for liver function or gallbladder health may also help.

2. Beta-Carotene Conversion Issues

Since you’re consuming carrots (rich in beta-carotene), it’s important to note that not everyone efficiently converts beta-carotene (the plant precursor) into active Vitamin A (retinol). Some people have genetic variations that slow this process.

Remedies:

• Natural home remedies: Try adding foods that boost beta-carotene conversion, such as zinc-rich foods (e.g., pumpkin seeds, spinach). Zinc is crucial for the conversion process.

• Supplement form: Consider switching to a pre-formed Vitamin A supplement (retinol) if you primarily rely on beta-carotene. You’re already using cod liver oil, which contains retinol, but ensure you’re getting enough (as your vegan preference allows). Check the dosage of cod liver oil and consult a healthcare provider for adjustments.

• TCM/Alternative options: Acupuncture could help regulate digestive health and balance nutrient absorption. Some herbal combinations in TCM target nutrient deficiencies, particularly ones related to liver health.

3. Gut Health

If you have any gut issues like dysbiosis (imbalanced gut flora), inflammation, or permeability issues (leaky gut), these could also impact nutrient absorption.

Remedies:

• Natural home remedies: Incorporate gut-healing foods such as fermented vegetables (sauerkraut, kimchi) and prebiotic-rich foods like garlic, onions, and flaxseeds.

• Alternative treatments: Probiotics and prebiotics can improve gut health and nutrient absorption. You might consider vegan probiotic supplements or foods like miso and kombucha.

4. Timing of Supplementation

Taking your Vitamin A supplement with meals that include fats (like a smoothie with almond butter) can help increase absorption.

Summary of Recommendations:

1. Increase healthy fats in your meals to aid Vitamin A absorption.

2. Boost zinc intake to help convert beta-carotene to Vitamin A.

3. Check for fat malabsorption issues like low bile or pancreatic enzyme output.

4. Consider pre-formed Vitamin A (retinol) in place of beta-carotene sources if conversion is inefficient.

By addressing these areas, you can improve your body’s ability to absorb and utilize Vitamin A.