S-Mega

1. Omega 3 Fatty Acid (EPA 180 and DHA 120 Mg)

In the past 10 years, many Americans have turned to omega-3 fish oil supplements, which have benefits for healthy people and also those with heart disease.

Omega-3 fish oil contains both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Omega-3 fatty acids are essential nutrients that are important in preventing and managing heart disease.

Findings show omega-3 fatty acids may help to:

• Lower blood pressure
• Reduce triglycerides
• Slow the development of plaque in the arteries
• Reduce the chance of abnormal heart rhythm
• Reduce the likelihood of heart attack and stroke
• Lessen the chance of sudden cardiac death in people with heart disease

The American Heart Association (AHA) recommends that everyone eats fish (particularly fatty, coldwater fish) at least twice a week. Salmon, mackerel, herring, sardines, lake trout, and tuna are especially high in omega-3 fatty acids. While foods are your best bet for getting omega-3s in your diet, fish oil supplements are also available for those who do not like fish. The heart-healthy benefits of regular doses of fish oil supplements are unclear, so talk to your doctor to see if they’re right for you. If you have heart disease or high triglyceride levels, you may need even more omega-3 fatty acids. Ask your doctor if you should take higher doses of fish oil supplements to get the omega-3s you need.

How much omega-3 fish oil is safe?

The AHA says taking up to 3 grams of fish oil daily in supplement form is considered safe. Don’t take more than that unless you discuss it with your doctor first.

Are there side effects with omega-3 fish oil?

Side effects from omega-3 fish oil may include:

• A fishy taste in your mouth
• Fishy breath
• Stomach upset
• Loose stools
• Nausea

Taking more than 3 grams of fish oil daily may increase the risk of bleeding.

If you want to take higher doses of omega-3 fish oil supplements, talk to your doctor first. Your doctor can guide you in supplementing your diet with omega-3 fish oil. Also, your doctor can monitor all aspects of your health if you take higher doses of fish oil. For people with very high triglyceride levels, prescription omega-3 preparations are also available.

• Alpha Lipolic Acid

Alpha-lipoic acid is an antioxidant that is made naturally in the body and also found in foods. It is used to break down carbohydrates and to make energy.

Alpha-lipoic acid can be eaten in foods, such as red meat, carrots, beets, spinach, broccoli, and potatoes. It is also available in supplements. Because alpha-lipoic acid seems to work like an antioxidant, it might provide protection to the brain and also be helpful in certain liver diseases.

People most commonly use alpha-lipoic acid for nerve pain in people with diabetes. It is also used for obesity, altitude sickness, aging skin, high levels of cholesterol or other fats in the blood, and many other purposes, but there is no good scientific evidence to support many of these other uses.

Uses & Effectiveness 

Possibly Effective for

• Nerve pain in people with diabetes (diabetic neuropathy). Taking 600-1800 mg of alpha-lipoic acid by mouth or by IV seems to improve symptoms such as burning, pain, and numbness in the legs and arms of people with diabetes. Lower doses of alpha-lipoic acid don’t seem to work. IV products can only be given by a healthcare provider.
• High levels of cholesterol or other fats (lipids) in the blood (hyperlipidemia). Taking alpha-lipoic acid by mouth for up to 4 years seems to lower total cholesterol and low-density lipoprotein (LDL or “bad”) cholesterol in people with or without hyperlipidemia.
• Obesity. Taking alpha-lipoic acid by mouth can slightly reduce body weight in adults who are overweight.

Possibly Ineffective for

• Liver disease in people who drink alcohol. Taking alpha-lipoic acid by mouth daily for up to 6 months does not improve liver function or reduce liver damage in people with alcohol-related liver disease.
• Altitude sickness. Taking alpha-lipoic acid by mouth along with vitamin C and vitamin E does not seem to prevent altitude sickness.
• Nerve damage in the hands and feet caused by cancer drug treatment. Taking alpha-lipoic acid by mouth during chemotherapy with cisplatin or oxaliplatin doesn’t seem to reduce nerve damage in the arms and legs that is caused by chemotherapy.
• Kidney damage caused by contrast dyes (contrast induced nephropathy). Taking alpha-lipoic acid by mouth with or without standard hydration therapy during a coronary angiography doesn’t seem to prevent kidney damage caused by contrast agents.
• Diabetes. Taking alpha-lipoic acid by mouth or by IV does not improve blood sugar levels in people with type 1 or type 2 diabetes.
• Vision problems in people with diabetes (diabetic retinopathy). Taking alpha-lipoic acid by mouth daily for 24 months doesn’t improve eye damage from diabetes.
• Dementia in people with advanced HIV/AIDS. Taking alpha-lipoic acid by mouth has no effect on thinking problems in people with HIV.
• High levels of fats called triglycerides in the blood (hypertriglyceridemia). Taking alpha-lipoic acid by mouth doesn’t seem to reduce triglyceride levels in most people.

There is interest in using alpha-lipoic acid for a number of other purposes, but there isn’t enough reliable information to say whether it might be helpful.

• Co- Enzyme Q10 (Ubidecarenone)

Coenzyme Q10 or CoQ10 is naturally produced in the body and is present in the heart, kidney, pancreas, and liver.

It is a fat soluble antioxidant and an important chemical used in oxidative respiration for the Krebs cycle and the electron transport chain both of which are critical for the generation of energy that is used by all cells in the body.

Coenzyme Q10 levels decrease with age and may be low in people with heart diseases, Parkinson’s, disease, cancers, muscular dystrophies, and diabetes.

Coenzyme Q10, also known as CoQ10, is a compound that helps generate energy in your cells.

Your body produces CoQ10 naturally, but its production tends to decrease with age. Fortunately, you can also get CoQ10 through supplements or foods.

Health conditions like heart disease, brain disorders, diabetes, and cancer have been linked to low levels of CoQ10

It is not clear whether low levels of CoQ10 cause these diseases or are a result of them.

One thing is for certain: plenty of research has revealed CoQ10’s wide range of health benefits.

What Is CoQ10?

CoQ10 is a compound made by your body and stored in the mitochondria of your cells (2Trusted Source).

The mitochondria are in charge of producing energy. They also protect cells from oxidative damage and disease-causing bacteria or viruses (3Trusted Source).

CoQ10 production decreases as you age. Thus, older people seem to be deficient in this compound.

Some other causes of CoQ10 deficiency include (2Trusted Source, 4Trusted Source):

• Nutritional deficiencies, such as vitamin B6 deficiency
• Genetic defects in CoQ10 synthesis or utilization
• Increased demands by tissues as a consequence of disease
• Mitochondrial diseases
• Oxidative stress due to aging
• Side effects of statin treatments

Research has shown that CoQ10 plays several key roles in your body.

One of its primary functions is to help generate energy in your cells. It’s involved in making adenosine triphosphate (ATP), which is involved in energy transfer within cells (2Trusted Source).

Its other crucial role is to serve as an antioxidant and protect cells from oxidative damage (2Trusted Source, 5Trusted Source).

Excessive amounts of free radicals lead to oxidative damage, which can interfere with regular cell functioning. This is known to cause many health conditions (6Trusted Source).

Given that ATP is used to carry out all the body’s functions and oxidative damage is destructive to cells, it is not surprising that some chronic diseases have been linked to low levels of CoQ10 (5Trusted Source).

CoQ10 is present in every cell of your body. However, the highest concentrations are found in organs with the greatest energy demands, such as the heart, kidneys, lungs and liver (7Trusted Source).

The following is a list of the 9 main benefits of CoQ10.

a) It May Help Treat Heart Failure

Heart failure is often a consequence of other heart conditions, such as coronary artery disease or high blood pressure (8Trusted Source).

These conditions can lead to increased oxidative damage and inflammation of the veins and arteries (8Trusted Source, 9Trusted Source).

Heart failure occurs when these problems affect the heart to the point that it is unable to regularly contract, relax or pump blood through the body (8Trusted Source).

To make matters worse, some treatments for heart failure have undesirable side effects, such as low blood pressure, while others could even further reduce CoQ10 levels (10Trusted Source).

In a study of 420 people with heart failure, treatment with CoQ10 for two years improved their symptoms and reduced their risk of dying from heart problems (11Trusted Source).

Also, another study treated 641 people with CoQ10 or a placebo for a year. At the end of the study, those in the CoQ10 group had been hospitalized less frequently for worsening heart failure and had fewer serious complications (12Trusted Source).

It seems that treatment with CoQ10 could assist with restoring optimal levels of energy production, reduce oxidative damage and improve heart function, all of which can aid the treatment of heart failure (8Trusted Source).

Summary: CoQ10 seems to help
treat heart failure by improving heart function, increasing ATP production and
limiting oxidative damage.

b) It Could Help With Fertility

Female fertility decreases with age due to a decline in the number and quality of available eggs.

CoQ10 is directly involved in this process. As you age, CoQ10 production slows, making the body less effective at protecting the eggs from oxidative damage (13Trusted Source).

Supplementing with CoQ10 seems to help and may even reverse this age-related decline in egg quality and quantity.

Similarly, male sperm is susceptible to the effects of oxidative damage, which may result in reduced sperm count, poor sperm quality and infertility (14Trusted Source, 15Trusted Source).

Several studies have concluded that supplementing with CoQ10 may improve sperm quality, activity and concentration by increasing antioxidant protection (15Trusted Source, 16Trusted Source).

Summary:
The antioxidant properties of CoQ10 could help improve sperm quality and reduce
the decline in the number and quality of eggs in women.

C) It Might Help Keep Your Skin Young

Your skin is the largest organ in your body, and it’s widely exposed to damaging agents that contribute to aging.

These agents can be internal or external. Some internal damaging factors include cellular damage and hormonal imbalances. External factors include environmental agents, such as UV rays (17Trusted Source).

Harmful elements can lead to reduced skin moisture and protection from environmental aggressors, as well as the thinning of the layers of the skin (17Trusted Source, 18Trusted Source).

Applying CoQ10 directly to the skin can reduce the damage from internal and external agents by increasing energy production in skin cells and promoting antioxidant protection (19Trusted Source).

In fact, CoQ10 applied directly to the skin has been shown to reduce oxidative damage caused by UV rays and even decrease the depth of wrinkles (20Trusted Source).

Lastly, people with low levels of CoQ10 seems to be more likely to develop skin cancer (21Trusted Source).

Summary: When applied directly to
the skin, CoQ10 can reduce sun damage and increase antioxidant protection. Supplementing with CoQ10 may also help decrease the risk of skin cancer.

d) It Could Reduce Headaches

Abnormal mitochondrial function can lead to an increased calcium uptake by the cells, the excessive production of free radicals and decreased antioxidant protection. This can result in low energy in the brain cells and even migraines (22Trusted Source).

Since CoQ10 lives mainly in the mitochondria of the cells, it has been shown to improve mitochondrial function and help decrease the inflammation that may occur during migraines (23Trusted Source).

In fact, a study showed that supplementing with CoQ10 was three times more likely than a placebo to reduce the number of migraines in 42 people (24Trusted Source).

Additionally, CoQ10 deficiency has been observed in people suffering from migraines.

One larger study showed that 1,550 people with low CoQ10 levels experienced fewer and less severe headaches after treatment with CoQ10 (25Trusted Source).

What’s more, it seems that CoQ10 not only helps treat migraines but may also prevent them (26Trusted Source).

Summary: Supplementing with CoQ10
seems to help prevent and treat migraines, as it increases mitochondrial
function and reduces inflammation.

e) It Could Help With Exercise Performance

Oxidative stress can affect muscle function, and thus, exercise performance (27Trusted Source).

Similarly, abnormal mitochondrial function can reduce muscle energy, making it hard for muscles to contract efficiently and sustain exercise (28Trusted Source, 29Trusted Source).

CoQ10 can help exercise performance by decreasing oxidative stress in the cells and improving mitochondrial functions (30Trusted Source).

In fact, one study investigated the effects of CoQ10 on physical activity. Those supplementing with 1,200 mg of CoQ10 per day for 60 days showed decreased oxidative stress (31Trusted Source).

Moreover, supplementing with CoQ10 can help increase power during exercise and reduce fatigue, both of which can improve exercise performance (32Trusted Source, 33Trusted Source, 34Trusted Source).

Summary: Exercise performance can
be affected by oxidative stress and mitochondrial dysfunction. CoQ10 can help
lower oxidative damage, promote exercise capacity and decrease fatigue.

f) It Could Help With Diabetes

Oxidative stress can induce cell damage. This can result in metabolic diseases like diabetes (35Trusted Source).

Abnormal mitochondrial function has also been linked to insulin resistance (35Trusted Source).

CoQ10 has been shown to improve insulin sensitivity and regulate blood sugar levels (36Trusted Source).

Supplementing with CoQ10 might also help increase CoQ10 concentrations in the blood by up to three times in people with diabetes who typically show low levels of this compound (37Trusted Source, 38Trusted Source).

Also, one study had people with type 2 diabetes supplement with CoQ10 for 12 weeks. Doing so significantly reduced fasting blood sugar levels and hemoglobin A1C, which is the average of blood sugar levels over the past two to three months (39Trusted Source).

Lastly, CoQ10 might help prevent diabetes by stimulating the breakdown of fats and reducing the accumulation of fat cells that could lead to obesity or type 2 diabetes (40Trusted Source).

Summary: Supplementing with CoQ10
can help increase insulin sensitivity and improve blood sugar levels.

g) It Might Play a Role in Cancer Prevention

Oxidative stress is known to cause cell damage and affect their function (41Trusted Source).

If your body is unable to effectively fight oxidative damage, the structure of your cells can become damaged, possibly increasing the risk of cancer (41Trusted Source, 42Trusted Source).

CoQ10 may protect cells from oxidative stress and promote cellular energy production, promoting their health and survival (42Trusted Source, 43Trusted Source).

Interestingly, cancer patients have been shown to have lower levels of CoQ10.

Low levels of CoQ10 have been associated with up to a 53.3% higher risk of cancer and indicate a poor prognosis for various types of cancer (43Trusted Source, 44Trusted Source, 45Trusted Source).

What’s more, one study also suggested that supplementing with CoQ10 may help reduce the chance of cancer recurrence (46Trusted Source).

Summary: Supplementing with CoQ10
can help increase insulin sensitivity and improve blood sugar levels.

h) It Is Good for the Brain

Mitochondria are the main energy generators of brain cells.

Mitochondrial function tends to decrease with age. Total mitochondrial dysfunction can lead to the death of brain cells and diseases like Alzheimer’s and Parkinson’s (47Trusted Source).

Unfortunately, the brain is very susceptible to oxidative damage due to its high fatty acid content and its high demand for oxygen.

This oxidative damage enhances the production of harmful compounds that could affect memory, cognition and physical functions (48Trusted Source, 49Trusted Source).

CoQ10 may reduce these harmful compounds, possibly slowing the progression of Alzheimer’s and Parkinson’s disease (50Trusted Source, 51Trusted Source).

Summary:
CoQ10 has been shown to protect brain cells from oxidative damage and reduce
the action of harmful compounds that can lead to brain disease.

i) CoQ10 Could Protect the Lungs

Of all your organs, your lungs have the most contact with oxygen. This makes them very susceptible to oxidative damage.

Increased oxidative damage in the lungs and poor antioxidant protection, including low levels of CoQ10, can result in lung diseases like asthma and chronic obstructive pulmonary disease (COPD) (52Trusted Source).

Furthermore, it has been shown that people suffering from these conditions present lower levels of CoQ10 (53Trusted Source, 54Trusted Source).

A study demonstrated that supplementing with CoQ10 reduced inflammation in individuals who had asthma, as well as their need for steroid medications to treat it (55Trusted Source).

Another study showed improvements in exercise performance in those suffering from COPD. This was observed through better tissue oxygenation and heart rate after supplementing with CoQ10 (56Trusted Source).

Summary: CoQ10
can reduce oxidative damage and inflammation that results in diseases of the
lungs.

What are the uses for coenzyme Q10 (ubiquinone, ubidecarenone)-oral?

• Coenzyme Q10 may be effective for treating coenzyme Q10 deficiency.
• It is possibly effective for improving vision in people with age-related macular degeneration (AMD or ARMD); improving heart function in people with congestive heart failure; improving symptoms of diabetic neuropathy; improving immune function in people with HIV; reducing blood pressure; reducing the frequency of migraine attacks; and improving physical performance in people with muscular dystrophy.
• Coenzyme Q10 produced in the laboratory is a component of many herbal products and has many uses.

What are the side effects of coenzyme Q10 (ubiquinone, ubidecarenone)-oral?

The common side effects of coenzyme Q10 are:

• Stomach upset
• Decreased appetite
• Diarrhea
• Increased levels of liver enzymes in the blood
• Nausea

Other side effects of coenzyme Q10 include:

• Allergies
• Low blood pressure

What is the dosage for coenzyme Q10 (ubiquinone, ubidecarenone)-oral?

• Doses vary depending on the use. The typical dose for treating coenzyme Q10 deficiency is 150 mg daily.
• High blood pressure is treated with 120 to 200 mg daily in two divided doses.
• The dose for preventing migraine headaches is 100 mg three times daily.
• Doses of 300 to 2400 mg per day have been used for treating Parkinson’s disease.

Which drugs or supplements interact with coenzyme Q10 (ubiquinone, ubidecarenone)-oral?

Taking coenzyme Q10 with medications, herbs, or supplements that reduce blood pressure may cause too much reduction in blood pressure.

Coenzyme Q10 may help blood to clot. Therefore, it may reduce the blood thinning effect of warfarin (Coumadin).

Is coenzyme Q10 (ubiquinone, ubidecarenone)-oral safe to take if I’m pregnant or breastfeeding?

Coenzyme Q10 has been used safely by pregnant women starting at 20 weeks gestation until term.

It is not known if coenzyme Q10 is excreted in breast milk.

What else should I know about coenzyme Q10 (ubiquinone, ubidecarenone)-oral?

What preparations of coenzyme Q10 (ubiquinone, ubidecarenone)-oral are available?

Soft Gel Tablets: 100 and 300 mg; Capsule: 30, 50, 200, and 400 mg; Gummies: 100 mg

How should I keep coenzyme Q10 (ubiquinone, ubidecarenone)-oral stored?

Coenzyme Q10 should be stored at room temperature 20 C to 25 C (68 F to 77 F).

• L- Carnitine

L-carnitine is a naturally occurring amino acid derivative that’s often taken as a supplement.

It is used for weight loss and may have an impact on brain function.

However, popular claims about supplements don’t always match up with the science.

This article examines the potential risks and benefits of L-carnitine supplements and explains how this nutrient functions in your body.

What Is L-Carnitine?

L-carnitine is a nutrient and dietary supplement.

It plays a crucial role in the production of energy by transporting fatty acids into your cells’ mitochondria (1Trusted Source, 2Trusted Source, 3Trusted Source).

The mitochondria act as engines within your cells, burning these fats to create usable energy.

Your body can produce L-carnitine out of the amino acids lysine and methionine.

For your body to produce it in sufficient amounts, you also need plenty of vitamin C (4Trusted Source).

In addition to the L-carnitine produced in your body, you can also obtain small amounts by eating animal products like meat or fish (5Trusted Source).

Vegans or people with certain genetic issues may be unable to produce or obtain enough. This makes L-carnitine a conditionally essential nutrient (6Trusted Source).

Different Types

L-carnitine is the standard biologically active form of carnitine, which is found in your body, foods and most supplements.

Here are several other types of carnitine:

• D-carnitine: This inactive form may cause a carnitine deficiency in your body by inhibiting the absorption of other, more useful forms (7Trusted Source, 8Trusted Source).
• Acetyl-L-carnitine: Often called ALCAR, this is possibly the most effective form for your brain. Studies suggest that it may benefit people with neurodegenerative diseases (9Trusted Source).
• Propionyl-L-carnitine: This form is well-suited for circulatory issues, such as peripheral vascular disease and high blood pressure. It may boost production of nitric oxide, which improves blood flow (10Trusted Source, 11Trusted Source).
• L-carnitine L-tartrate: This is commonly added to sports supplements due to its rapid absorption rate. It may aid muscle soreness and recovery in exercise (12Trusted Source, 13Trusted Source, 14Trusted Source).

For most people, acetyl-L-carnitine and L-carnitine seem to be the most effective for general use. However, you should always pick the form that’s best for your personal needs and goals.

Role in Your Body

L-carnitine’s main role in your body involves mitochondrial function and energy production (3Trusted Source, 15Trusted Source, 16Trusted Source).

In cells, it helps transport fatty acids into the mitochondria, where they can be burned for energy.

About 98% of your L-carnitine stores are contained in your muscles, along with trace amounts in your liver and blood (17Trusted Source, 18Trusted Source).

L-carnitine may help increase mitochondrial function, which plays a key role in disease and healthy aging (19Trusted Source, 20Trusted Source, 21Trusted Source).

Newer research illustrates the potential benefits of carnitine’s different forms, which may be used for various conditions, including heart and brain diseases (22Trusted Source, 23Trusted Source).

SUMMARY

L-carnitine is an amino acid derivative that transports fatty acids into your cells to be processed for energy. It is made by your body and also available as a supplement.

Does It Aid Weight Loss?

In theory, using L-carnitine as a weight loss supplement makes sense.

Since L-carnitine helps move more fatty acids into your cells to be burned for energy, you might think this would increase your ability to burn fat and lose weight.

However, the human body is extremely complex, and the results of both human and animal studies are mixed (24Trusted Source, 25Trusted Source, 26Trusted Source, 27Trusted Source).

In an eight-week study in 38 women who exercised four times per week, there was no difference in weight loss between those who took L-carnitine and those who didn’t (24Trusted Source).

What’s more, five of the participants taking L-carnitine experienced nausea or diarrhea (24Trusted Source).

Another human study monitored L-carnitine’s effect on fat burning during a 90-minute stationary bicycle workout. Four weeks of taking supplements did not increase fat burning (28Trusted Source).

However, one analysis of nine studies — mostly in obese individuals or older adults — found that people lost an average of 2.9 pounds (1.3 kg) more weight while taking L-carnitine (29Trusted Source).

More research is needed to confirm the benefits of L-carnitine in a younger, more active population.

While it may aid in weight loss for obese individuals or older adults, a thorough diet and exercise regimen must be in place first.

SUMMARY

Although the cellular mechanism of L-carnitine suggests it could benefit weight loss, its effects — if present at all — are small.

Effects on Brain Function

L-carnitine may benefit brain function.

Some animal studies suggest that the acetyl form, acetyl-L-carnitine (ALCAR), may help prevent age-related mental decline and improve markers of learning (30Trusted Source, 31).

Human studies indicate that taking acetyl-L-carnitine daily helps reverse the decline in brain function associated with Alzheimer’s and other brain diseases (32Trusted Source, 33Trusted Source, 34Trusted Source).

This form exhibited similar benefits for general brain function in older adults who did not have Alzheimer’s or other brain conditions (35Trusted Source, 36Trusted Source, 37Trusted Source).

In specific cases, this form may even protect your brain from cell damage.

In a 90-day study, people with alcohol addictions who took 2 grams of acetyl-L-carnitine per day experienced significant improvements in all measures of brain function (38Trusted Source).

More research is needed on long-term benefits for healthy individuals.

SUMMARY

L-carnitine — specifically acetyl-L-carnitine — can have beneficial effects on brain function in various diseases.

Other Health Benefits

A few more health benefits have been linked to L-carnitine supplements.

Heart Health

Some studies demonstrate a potential for reducing blood pressure and the inflammatory process associated with heart disease (23Trusted Source, 39Trusted Source).

In one study, 2 grams of acetyl-L-carnitine per day resulted in an almost 10-point drop in systolic blood pressure — the top number of a blood pressure reading and an important indicator of heart health and disease risk (23Trusted Source).

L-carnitine is also linked to improvements in patients with severe heart disorders, such as coronary heart disease and chronic heart failure (40Trusted Source, 41Trusted Source).

One 12-month study observed a reduction in heart failure and deaths among participants who took L-carnitine supplements (42Trusted Source).

Exercise Performance

The evidence is mixed when it comes to L-carnitine’s effects on sports performance.

However, several studies note mild benefits associated with larger or more long-term doses (43Trusted Source, 44Trusted Source, 45Trusted Source).

L-carnitine’s benefits may be indirect and take weeks or months to appear. This differs from supplements like caffeine or creatine, which can directly enhance sports performance.

L-carnitine may benefit:

• Recovery: May improve exercise recovery (46Trusted Source, 47Trusted Source).
• Muscle oxygen supply: May increase oxygen supply to your muscles (48Trusted Source).
• Stamina: May increase blood flow and nitric oxide production, helping delay discomfort and reduce fatigue (48Trusted Source).
• Muscle soreness: May reduce muscle soreness after exercise (49Trusted Source).
• Red blood cell production: May increase the production of red blood cells, which transport oxygen throughout your body and muscles (50Trusted Source, 51Trusted Source).

Type 2 Diabetes

L-carnitine may also reduce symptoms of type 2 diabetes and its associated risk factors (52Trusted Source, 53Trusted Source, 54Trusted Source).

One study of people with type 2 diabetes taking anti-diabetic medication indicated that carnitine supplements significantly reduced blood sugar levels, compared to a placebo (55Trusted Source).

It may also combat diabetes by increasing a key enzyme called AMPK, which improves your body’s ability to use carbs (56Trusted Source).

SUMMARY

Research suggests that L-carnitine may aid exercise performance and treat health conditions like heart disease and type 2 diabetes.

Safety and Side Effects

For most people, 2 grams or less per day is relatively safe and free from any serious side effects.

In one study, people who took 3 grams every day for 21 days experienced no negative effects (57Trusted Source).

In one review of L-carnitine’s safety, doses of approximately 2 grams per day appeared to be safe for long-term use. However, there were some mild side effects, including nausea and stomach discomfort (24Trusted Source, 58Trusted Source).

However, L-carnitine supplements may raise your blood levels of trimethylamine-N-oxide (TMAO) over time. High levels of TMAO are linked to an increased risk of atherosclerosis — a disease which clogs your arteries (59Trusted Source, 60Trusted Source).

More studies on the safety of L-carnitine supplements are needed.

SUMMARY

Doses of 2 grams or less per day seem to be well tolerated and safe for most people. Tentative evidence suggests L-carnitine supplements might increase your risk of atherosclerosis.

Food Sources

You can get small amounts of L-carnitine from your diet by eating meat and fish (4Trusted Source, 5Trusted Source).

The best sources of L-carnitine are (4Trusted Source):

• Beef: 81 mg per 3 ounces (85 grams)
• Pork: 24 mg per 3 ounces (85 grams)
• Fish: 5 mg per 3 ounces (85 grams)
• Chicken: 3 mg per 3 ounces (85 grams)
• Milk: 8 mg per 8 ounces (227 ml)

Interestingly, food sources of L-carnitine have a greater absorption rate than supplements.

According to one study, 57–84% of L-carnitine is absorbed when it’s consumed from food, compared to only 14–18% when taken as a supplement (61Trusted Source).

As noted before, your body can also produce this substance naturally from the amino acids methionine and lysine if your stores are low.

For these reasons, L-carnitine supplements are only necessary in special cases, such as disease treatment.

SUMMARY

The main dietary sources of L-carnitine are meat, fish and some other animal products, such as milk. A healthy individual can also produce sufficient amounts within the body.

Should You Take It?

Your L-carnitine levels are influenced by how much you’re eating and how much your body is producing.

For this reason, L-carnitine levels are often lower in vegetarians and vegans, since they restrict or avoid animal products (6Trusted Source, 62Trusted Source).

Therefore, vegetarians and vegans may want to consider L-carnitine supplements. However, no studies have confirmed the benefits of carnitine supplements in these specific populations.

Older adults may also benefit from L-carnitine supplements. Research shows that your levels tend to decline as you age (63, 64Trusted Source).

In one study, 2 grams of L-carnitine reduced fatigue and increased muscle function in older adults. Other research reveals that acetyl-L-carnitine may also help boost brain health and function as you age (64Trusted Source, 65Trusted Source).

Additionally, the risk of deficiency is higher for those with diseases like cirrhosis and kidney disease. If you have one of these conditions, a supplement may be beneficial (1Trusted Source, 66Trusted Source, 67Trusted Source).

As with any supplement, you should speak with your doctor before taking L-carnitine.

SUMMARY

Specific populations may benefit from L-carnitine supplements. This includes older adults and people who rarely or never eat meat and fish.

Dosage Recommendations

The standard dose of L-carnitine is 500–2,000 mg per day.

Although dosage varies from study to study, here is an overview of the use and dose for each form:

• Acetyl-L-carnitine: This form is best for brain health and function. Doses vary from 600–2,500 mg per day.
• L-carnitine L-tartrate: This form is most effective for exercise performance. Doses vary from 1,000–4,000 mg per day.
• Propionyl-L-carnitine: This form is best for improving blood flow in those with high blood pressure or related health conditions. Doses vary from 400–1,000 mg per day.

Up to 2,000 mg (2 grams) per day seems safe and effective in the long term.

SUMMARY

Although the recommended dose varies, around 500–2,000 mg (0.5–2 grams) seems to be both safe and effective.

The Bottom Line

L-carnitine is best known as a fat burner — but the overall research is mixed. It is unlikely to cause significant weight loss.

However, studies support its use for health, brain function and disease prevention. Supplements may also benefit those with lower levels, such as older adults, vegans and vegetarians.

Of the different forms, acetyl-L-carnitine and L-carnitine are the most popular and seem to be most effective.

• L- Arginine

L-arginine is an amino acid. Amino acids are the building blocks of proteins and divided into essential and nonessential categories. Nonessential amino acids are made in the body, but essential amino acids are not. As such, they must be provided through dietary intake (1Trusted Source).

L-arginine is considered semi-essential or conditionally essential, meaning that it becomes essential under certain circumstances and conditions, including pregnancy, infancy, critical illness, and trauma (2Trusted Source).

It’s necessary for the production of nitric oxide, a signaling molecule that’s needed for a variety of bodily processes and functions, including blood flow regulation, mitochondrial function, and cellular communication (1Trusted Source, 3Trusted Source).

Additionally, it acts as a precursor to other amino acids, including glutamate, proline, and creatine, and is essential for the health and functioning of your immune system.

Arginine is necessary for the development of T-cells, which are white blood cells that play central roles in immune response (2Trusted Source).

Because L-arginine has so many critical roles in your body, a deficiency in this amino acid can disrupt cellular and organ function and lead to serious adverse health outcomes (2Trusted Source).

L-arginine is produced in several ways. It can be synthesized from the amino acid citrulline through the breakdown of body proteins, or it can be obtained through dietary protein intake (2Trusted Source).

It’s concentrated in certain protein-rich foods, including meat, poultry, dairy, nuts, soy products, and fish. The average daily intake of L-arginine from foods is reported to be 4–6 grams (4Trusted Source).

For reference, research shows that a typical Western diet provides between 25–30% of total arginine present in the body (5Trusted Source).

Additionally, L-arginine can be obtained by taking supplements. L-arginine supplements are widely available and can be found in powder, liquid, capsule, and tablet form at grocery stores, supplement stores, and online.

This article mainly focuses on the benefits and uses of L-arginine supplements.

Benefits and uses

L-arginine supplements are taken by many populations, including athletes and those who have certain medical conditions like high blood pressure, for a variety of reasons. They’re also used in the clinical setting to treat critically ill people or those with wounds.

Research has shown that L-arginine may offer a variety of potential benefits when used as a supplement. However, results are mixed, and L-arginine may not be as effective for some conditions as many supplement companies claim.

Athletic performance enhancement

Limited evidence suggests that L-arginine supplements may enhance exercise performance by increasing nitric oxide in the body, which improves blood flow and oxygenation to muscles.

For example, a 2017 randomized study in 56 male soccer players found that treatment with 2 grams of L-arginine daily for 45 days significantly increased sport performance, compared with a placebo group (6Trusted Source).

Another small study in 9 men demonstrated that those who drank a beverage containing 6 grams of L-arginine 1 hour before intense exercise had significantly increased blood levels of nitric oxide and were able to exercise longer, compared with a placebo group (7Trusted Source).

However, most studies investigating this relationship have found that L-arginine is not beneficial for improving athletic performance (8Trusted Source, 9Trusted Source, 10Trusted Source, 11Trusted Source).

L-citrulline, a precursor to L-arginine that’s discussed later in this article, may be a better choice for boosting athletic performance.

Blood pressure regulation

L-arginine supplements may benefit those with high blood pressure.

Studies have shown that taking L-arginine supplements may help lower both your systolic (the top number) and diastolic (the bottom number) blood pressure readings.

L-arginine is needed for the production of nitric oxide, which is necessary for the relaxation of the cells that make up blood vessels, as well as blood pressure regulation.

A 2016 review of 7 studies found that supplementing with L-arginine by both oral and intravenous (IV) administration significantly reduced systolic and diastolic blood pressure in adults with high blood pressure by up to 5.4 mm/Hg and 3.1 mm/Hg, respectively (1Trusted Source).

Management of critical illness

Arginine becomes essential when your body is compromised due to conditions like infection and trauma, and your arginine needs significantly increase due to physiologic demands.

Under these circumstances, your body can no longer fulfill your arginine needs, which must be met through external sources.

Arginine depletion during critical illness or after surgery leads to serious adverse effects, including impaired immune function and blood flow. To avoid these potential complications, arginine supplements are used frequently in the clinical setting to treat a variety of conditions.

For example, oral or IV arginine is commonly used to treat serious infections like necrotizing enterocolitis in infants, cases of sepsis, burns, chronic disease, and wounds, as well as in pre- and post-surgical and trauma patients (5Trusted Source, 12Trusted Source).

Blood sugar regulation

Research shows that L-arginine may benefit those with diabetes by improving glucose metabolism and insulin sensitivity (13Trusted Source).

L-arginine is needed for the production of nitric oxide. Nitric oxide plays important roles in cellular function and how your body responds to insulin, a hormone that shuttles blood sugar from your blood into cells, where it’s used for energy.

Therefore, increasing nitric oxide availability may help enhance the function of cells that secrete insulin and help your body use blood sugar more efficiently.

Some research has shown that long-term treatment with L-arginine supplements may prevent diabetes in at-risk populations (14Trusted Source).

A study in 144 people with impaired blood sugar regulation found that treatment with 6.4 grams of L-arginine per day for 18 months reduced the chances of diabetes development over a 90-month period, compared with a placebo group (14Trusted Source).

Other potential benefits

In addition to the potential benefits listed above, some research suggests that L-arginine supplements may be helpful when used in the following ways:

• Treatment of erectile dysfunction. A 2019 review of 10 studies found that taking arginine supplements in doses ranging from 1.5–5 grams daily significantly improved erectile dysfunction, compared with a placebo or no treatment (15Trusted Source).
• Improving blood flow. Some evidence suggests L-arginine supplements may improve blood vessel function and blood flow in specific populations. However, study results are conflicting, and many have found that L-arginine has no benefit (16Trusted Source, 17Trusted Source, 18Trusted Source, 19Trusted Source).
• Treating and preventing preeclampsia. Studies have demonstrated that treatment with L-arginine during pregnancy may help prevent and treat preeclampsia, a dangerous condition characterized by high blood pressure and protein in the urine (20Trusted Source, 21Trusted Source).

This list is not exhaustive, and L-arginine has been studied for its potential beneficial effects on various conditions, including obesity, heart disease, cancer, polycystic ovary syndrome (PCOS), infertility, and anxiety, either used on its own or in combination with other supplements.

However, research on the effects of L-arginine in people with these and many other conditions is limited and inconclusive, highlighting the need for future studies (22).

In addition to the potential benefits and uses above, many people take L-arginine supplements for a variety of other reasons, including reducing the risk of the common cold and boosting weight loss. Yet, many of these purported benefits aren’t backed by scientific research.

Side effects and precautions

Overall, research has shown that L-arginine is safe and generally well tolerated when taken in supplement form, even when taken daily over long periods of 1 year or more (14Trusted Source).

However, it can cause unpleasant side effects, including bloating, abdominal pain, nausea, and diarrhea, especially when taken in large doses of 9 grams or more per day (1Trusted Source).

Yet, one 90-day study in 142 adults demonstrated that a daily dose of up to 30 grams was well tolerated and not associated with any adverse effects, suggesting that even very high doses of L-arginine are usually safe, at least in the short term (23Trusted Source).

Even though they have a strong safety profile, arginine supplements should be avoided by certain populations.

For example, those with asthma, cirrhosis of the liver, kidney disease, low blood pressure, and guanidinoacetate methyltransferase deficiency — an inherited disorder that affects arginine metabolism, should avoid L-arginine due to the potential for adverse effects (22).

Dosage and how to take 

Doses of L-arginine vary widely depending on what it’s being used to treat.

For example, studies investigating the effects of L-arginine on blood pressure have used doses of 6–30 grams per day for 2–24 weeks (22, 23Trusted Source).

In those with erectile dysfunction, research has suggested that supplementing daily with 1.5–5 grams of L-arginine may significantly improve symptoms (15Trusted Source, 22).

When used to treat preeclampsia, the dose typically ranges from 3–4 grams daily for up to 12 weeks, or until delivery under a doctor’s supervision. L-arginine may also be given intravenously to pregnant women with high blood pressure in the clinical setting (22, 24Trusted Source).

Although higher doses are often used in research and clinical settings, it’s recommended that daily dosing of L-arginine be kept under 9 grams per day to avoid potential gastrointestinal side effects, including nausea, diarrhea, and bloating.

Like other single amino acids, it’s recommended to take L-arginine between meals for maximum absorption (25Trusted Source).

Overdose

As mentioned above, arginine is generally considered safe, even when used in high doses.

However, it’s possible to take too much arginine, which is especially dangerous for children. This is explained in greater detail later in this article.

Interactions

L-arginine may interact with certain medications, including (22):

• Blood-pressure-lowering medications: enalapril (Vasotec), losartan (Cozaar), amlodipine (Norvasc), furosemide (Lasix), etc.
• Erectile dysfunction medications: sildenafil citrate (Viagra), tadalafil (Cialis), etc.
• Blood-thinning medications: clopidogrel (Plavix), enoxaparin (Lovenox), heparin, warfarin (Coumadin), etc.
• Antidiabetic medications: insulin, pioglitazone (Actos), glipizide (Glucotrol), etc.
• Medications that increase blood flow: nitroglycerin (Nitro-Dur, Nitro-Bid, Nitrostat), isosorbide ( Sorbitrate, Imdur, Isordil), etc.
• Diuretic medications: amiloride (Midamor), and triamterene (Dyrenium), spironolactone (Aldactone), etc.

Additionally, L-arginine may interact with certain supplements and substances, including (22):

• Herbs and supplements with blood-pressure-lowering effects: coenzyme Q10, cat’s claw, fish oil, Lycium, stinging nettle, theanine, etc.
• Herbs and supplements that may reduce blood sugar: fenugreek, Panax ginseng, Siberian ginseng, guar gum, etc.
• Herbs and supplements that thin the blood: clove, angelica, garlic, ginkgo biloba, Panax ginseng, turmeric, etc.
• Xylitol: interaction with this sugar alcohol may cause low blood sugar

Storage and handling

Keep L-arginine supplements in a cool, dry area. Avoid exposing the supplement to heat or moisture.

Pregnancy and breastfeeding

L-arginine is used in pregnancy under certain circumstances, including preeclampsia.

L-arginine supplementation during pregnancy is typically prescribed and monitored by a healthcare provider for a specific reason, such as preeclampsia or the risk of preeclampsia and intrauterine growth restriction (IUGR) (22, 26Trusted Source).

There’s some evidence that L-arginine supplements may improve pregnancy outcomes, as well as fetal and maternal health in women from both high- and low-resource areas.

This is because during pregnancy, the body’s need for L-arginine grows due to fetal development and placental growth. This increased need may not be met through diet, especially in women living in low-resource settings without access to protein-rich foods (27Trusted Source).

Additionally, although the increased demand for arginine during pregnancy can be provided through diet, protein or individual amino acid supplements may be necessary under certain circumstances.

This may include women who follow restrictive diets or are experiencing severe nausea and vomiting during pregnancy, rendering them unable to meet demands through dietary intake.

However, supplements during pregnancy should always be approved and monitored by a healthcare provider. If you are pregnant and interested in taking supplemental L-arginine, consult your healthcare provider for advice.

L-arginine supplements have not been researched in breastfeeding women. For this reason, it’s important to ask your healthcare provider whether taking L-arginine supplements is safe and necessary for your individual needs during breastfeeding.

Use in specific populations

The safety of L-arginine has been demonstrated in many populations, including pregnant women and older adults. However, some people, including those with conditions that affect the liver or kidneys, should avoid L-arginine (22).

L-arginine supplements are sometimes used in children in the clinical setting and deemed safe when prescribed in appropriate doses. Yet, arginine supplementation in children should always be monitored by a healthcare provider.

It’s not recommended to give your child L-arginine unless it’s medically necessary and was suggested by a healthcare provider.

This advice is extremely important to follow, as giving a child too high a dose of L-arginine may result in serious side effects and can even be fatal (22).

Alternatives

After consumption, your gut and liver rapidly metabolize L-arginine before it has the chance to reach systemic circulation. For this reason, some argue that L-citrulline, a precursor to L-arginine, may be a better choice for increasing arginine levels.

L-citrulline is an amino acid that may be used as an alternative to L-arginine when taken as a supplement.

L-citrulline is a nonessential amino acid that’s a precursor to L-arginine. L-citrulline is converted into L-arginine through a series of enzymatic reactions that take place primarily in your kidneys (28Trusted Source).

Research shows that L-citrulline supplements can raise body levels of L-arginine. In fact, some studies show that L-citrulline is more effective at increasing arginine levels than L-arginine supplements (29Trusted Source, 30Trusted Source, 31, 32Trusted Source, 33Trusted Source).

Research has likewise shown that L-citrulline supplements may offer benefits similar to those of L-arginine supplements.

For example, similarly to L-arginine, L-citrulline has been shown to help reduce blood pressure and improve erectile dysfunction in some studies (34Trusted Source, 35Trusted Source).

Additionally, studies show that when L-citrulline used on its own or in combination with L-arginine, it may improve athletic performance and enhance muscle recovery in athletes (33Trusted Source, 36Trusted Source, 37Trusted Source, 38Trusted Source).

Furthermore, some of these studies found that citrulline supplements may be more effective than L-arginine supplements at enhancing athletic performance (39, 40Trusted Source).

Therefore, athletes may benefit more from L-citrulline or a combination of L-arginine and L-citrulline over L-arginine alone.

• Lycopene

Lycopene is a plant nutrient with antioxidant properties. It’s the pigment that gives red and pink fruits, such as tomatoes, watermelons and pink grapefruit, their characteristic color.

Lycopene has been linked to health benefits ranging from heart health to protection against sunburns and certain types of cancers.

This article looks at the health benefits and top food sources of lycopene.

Strong Antioxidant Properties

Lycopene is an antioxidant in the carotenoid family.

Antioxidants protect your body from damage caused by compounds known as free radicals.

When free radical levels outnumber antioxidant levels, they can create oxidative stress in your body. This stress is linked to certain chronic diseases, such as cancer, diabetes, heart disease and Alzheimer’s (1Trusted Source).

Research shows that lycopene’s antioxidant properties can help keep free radical levels in balance, protecting your body against some of these conditions (2Trusted Source).

In addition, test-tube and animal studies show that lycopene may protect your body against damage caused by pesticides, herbicides, monosodium glutamate (MSG) and certain types of fungi (3Trusted Source, 4Trusted Source, 5Trusted Source, 6Trusted Source).

SUMMARY

Lycopene is a strong antioxidant that can protect your body against oxidative stress and offer some protection from certain environmental toxins and chronic diseases.

May Protect Against Certain Types of Cancer

Lycopene’s strong antioxidant action may prevent or slow down the progression of some types of cancer.

For instance, test-tube studies show that the nutrient may slow down the growth of breast and prostate cancers by limiting tumor growth (7Trusted Source, 8Trusted Source).

Animal studies further report that it may prevent the growth of cancer cells in the kidneys (9Trusted Source).

In humans, observational studies link high intakes of carotenoids, including lycopene, to a 32–50% lower risk of lung and prostate cancers (8Trusted Source, 10Trusted Source, 11Trusted Source).

A 23-year study in more than 46,000 men looked at the link between lycopene and prostate cancer in more detail.

Men who consumed at least two servings of lycopene-rich tomato sauce per week were 30% less likely to develop prostate cancer than those who ate less than one serving of tomato sauce per month (12Trusted Source).

However, a recent review of 26 studies found more moderate results. Researchers linked high lycopene intakes to a 9% lower likelihood of developing prostate cancer. Daily intakes of 9–21 mg per day appeared most beneficial (13Trusted Source).

SUMMARY

Diets rich in the antioxidant lycopene may help prevent the development of prostate cancer. It may also protect against cancers of the lungs, breasts and kidneys, but more human-based research is needed to confirm this.

May Promote Heart Health

Lycopene may also help lower your risk of developing or prematurely dying from heart disease (14Trusted Source).

That’s in part because it may reduce heart disease risk factors. More specifically, it may reduce free-radical damage, total and “bad” LDL cholesterol levels and increase “good” HDL cholesterol (15Trusted Source, 16Trusted Source).

High blood levels of lycopene may also add years to the lives of people with metabolic syndrome — a combination of health conditions that can lead to heart disease.

Over a 10-year period, researchers noted that individuals with metabolic disease who had the highest blood lycopene levels had up to a 39% lower risk of dying prematurely (17Trusted Source).

In another 10-year study, diets rich in this nutrient were linked to a 17–26% lower risk of heart disease. A recent review further associates high blood levels of lycopene with a 31% lower risk of stroke (18Trusted Source, 19Trusted Source).

Lycopene’s protective effects appear particularly beneficial to those with low blood antioxidant levels or high levels of oxidative stress. This includes older adults and people who smoke or have diabetes or heart disease (20Trusted Source).

SUMMARY

Lycopene’s strong antioxidant properties may help improve cholesterol levels and reduce your likelihood of developing or dying prematurely from heart disease.

May Protect Against Sunburn

Lycopene also appears to offer some protection against the damaging effects of the sun (21Trusted Source, 22Trusted Source).

In one small 12-week study, participants were exposed to UV rays before and after consuming either 16 mg of lycopene from tomato paste or a placebo. Participants in the tomato paste group had less severe skin reactions to the UV exposure (23Trusted Source).

In another 12-week study, daily intake of 8–16 mg of lycopene, either from food or supplements, helped reduce the intensity of skin redness following exposure to UV rays by 40–50%.

In this study, supplements providing a mix of lycopene and other carotenoids were more effective against UV damage than those providing lycopene alone (24Trusted Source).

That said, lycopene’s protection against UV damage is limited and not considered a good replacement for using sunscreen.

SUMMARY

Lycopene may help increase your skin’s defense against sunburns and damage caused by UV rays. However, it is no replacement for sunscreen.

Other Potential Benefits

Lycopene may also offer a range of other health benefits — the best-researched ones include:

• May help your eyesight: Lycopene may prevent or delay the formation of cataracts and reduce your risk of macular degeneration, the leading cause of blindness in older adults (25Trusted Source, 26Trusted Source).
• May reduce pain: Lycopene may help reduce neuropathic pain, a type of pain caused by nerve and tissue damage (27Trusted Source, 28Trusted Source).
• May protect your brain: Lycopene’s antioxidant properties may help prevent seizures and memory loss experienced in age-related diseases, such as Alzheimer’s (29Trusted Source, 30Trusted Source, 31Trusted Source).
• May contribute to stronger bones: Lycopene’s antioxidant action may slow down the death of bone cells, reinforce bone architecture and help keep bones healthy and strong (32Trusted Source).

So far, most of these benefits have only been observed in test-tube and animal research. More studies in humans are needed before strong conclusions can be made.

SUMMARY

Lycopene may help reduce feelings of pain and have beneficial effects on your eyes, brain and bones. More studies, especially in humans, are needed to confirm these results.

Top Food Sources

All natural foods with a rich pink to red color generally contain some lycopene.

Tomatoes are the biggest food source, and the riper the tomato, the more lycopene it contains. But you can find this nutrient in an array of other foods as well.

Here’s a list of foods containing the most lycopene per 100 grams (33):

• Sun-dried tomatoes: 45.9 mg
• Tomato purée: 21.8 mg
• Guava: 5.2 mg
• Watermelon: 4.5 mg
• Fresh tomatoes: 3.0 mg
• Canned tomatoes: 2.7 mg
• Papaya: 1.8 mg
• Pink grapefruit: 1.1 mg
• Cooked sweet red peppers: 0.5 mg

There is currently no recommended daily intake for lycopene. However, from the current studies, intakes between 8–21 mg per day appear to be most beneficial.

SUMMARY

Most red and pink foods contain some lycopene. Tomatoes and foods made with tomatoes are the richest sources of this nutrient.

Lycopene Supplements

Though lycopene is present in my many foods, you can also take it in supplement form.

However, when taken as a supplement, lycopene may interact with certain medications, including blood thinners and blood-pressure lowering medications (34).

One small study also found that 2 mg of daily lycopene supplements during pregnancy could increase your risk of preterm labor or low birth weight (35Trusted Source).

As a side note, some research reports that the beneficial effects of this nutrient may be stronger when eaten from foods rather than supplements (36Trusted Source).

SUMMARY

Lycopene supplements may not be suited for everyone and do not always offer the same benefits as lycopene from foods.

Potential Risks

Lycopene is generally considered safe, especially when it’s obtained from foods.

In a few rare cases, eating very high amounts of lycopene-rich foods led to a skin discoloration known as lycopenodermia.

That said, such high levels are generally difficult to achieve through diet alone.

In one study, the condition resulted from a man drinking 34 ounces (2 liters) of tomato juice daily for several years. The skin discoloration can be reversed following a lycopene-free diet for a couple of weeks (37Trusted Source, 38Trusted Source).

Lycopene supplements may not be suited for pregnant women and those taking certain types of medications (34, 35Trusted Source).

SUMMARY

Lycopene found in foods is generally risk-free. However, lycopene from supplements, especially when taken in high amounts, may have some downsides.

The Bottom Line

Lycopene is a powerful antioxidant with many health benefits, including sun protection, improved heart health and a lower risk of certain types of cancer.

Though it can be found as a supplement, it may be most effective when consumed from lycopene-rich foods like tomatoes and other red or pink fruits.

• Astaxanthin

Fish oil with omega-3 fatty acids isn’t the only thing from the ocean that can improve function in the human body. Astaxanthin is a carotenoid pigment that occurs in trout, microalgae, yeast, and shrimp, among other sea creatures. It’s most commonly found in Pacific salmon and is what gives the fish its pinkish color.

An antioxidant, astaxanthin is said to have many health benefits. It’s been linked to healthier skin, endurance, heart health, joint pain, and may even have a future in cancer treatment.

A. Antioxidant

As you may be aware, antioxidants are good for you. Astaxanthin’s antioxidant properties provide the main source of the health claims and benefits of the supplement, particularly when used to help treat cancer.

It’s been linkedTrusted Source to improved blood flow, and lowering oxidative stress in smokers and overweight people. A comparison studyTrusted Source of astaxanthin and other carotenoids showed that it displayed the highest antioxidant activity against free radicals.

B. Cancer

Because of its antioxidant properties, there has been a lot of research on how astaxanthin might help to treat various cancers. One studyTrusted Source found short- and long-term benefits for the treatment of breast cancer, including reduced growth of breast cancer cells.

The high cost of purified astaxanthin has limited its use in further studies and cancer treatments.

C. The skin

Astaxanthin can be used topically to promote healthy skin. A 2012 study showed that combining topical and oral doses of astaxanthin can help to smooth wrinkles, make age spots smaller, and help maintain skin moisture. There were positive results in both men and women, but more study is needed to confirm these findings.

D. Exercise supplement

There has been a lot of study on how astaxanthin can affect endurance, as well as fatigue levels after exercise. Studies on mice show that it can boost the body’s use of fatty acidsTrusted Source, which helps endurance, and prevent muscle and skeletal damage.

So far, however, evidence for its effects on human exercise is still lacking. One studyTrusted Source using human subjects found no exercise benefits from astaxanthin supplements in relation to muscle injury.

E. Heart health

Researchers are also looking into claims that astaxanthin can benefit heart health. A 2006 studyTrusted Source examined astaxanthin’s effects on rats with hypertension (high blood pressure), and results indicated that it may help to improve elastin levels and arterial wall thickness.

Other claims include the notion that astaxanthin can prevent heart disease and help lower cholesterol, but there isn’t sufficient evidence to support these uses yet.

F. Joint pain

Astaxanthin may also have a future in the treatment of joint pain, including conditions like rheumatoid arthritis, which affects nearly one in every five AmericansTrusted Source, and carpal tunnel syndrome. However, results so far have been mixed.

Some studies show that astaxanthin may be able to reduce inflammation and pain symptoms related to arthritis. However, a studyTrusted Source on the relationship between astaxanthin and carpal tunnel syndrome found no evidence to support the claim.

G. Male fertility

In a 2005 studyTrusted Source, astaxanthin showed positive results for male fertility. Over the course of three months, the double-blind study examined 30 different men who were previously suffering from infertility.

The researchers saw improvements in sperm parameters, like count and motility, and improved fertility in the group who received a strong dosage of astaxanthin. As this was a relatively small-scale study, more evidence and research is needed to support this claim.

Get some salmon in your belly

While the jury’s still out on some of these health claims, you can be sure that — being an antioxidant — astaxanthin is good for you.

To benefit from its antioxidant properties, try to eat some salmon once or twice a week. For instance, this simple recipe for grilled salmon is perfect for a light dinner.

Choose whole foods as your first option for getting required nutrients. Astaxanthin is available in supplement form, but the U.S. Food and Drug Administration doesn’t monitor the manufacture or sale of supplements or herbs.

• Zinc Sulphate

Many people turn to zinc lozenges and supplements when they start feeling under the weather, and for good reason.

Not only is zinc one of the most abundant trace minerals in your body, but it also plays a key role in nearly every aspect of health. For example, zinc is required as a cofactor for more than 300 different enzymes, meaning it’s needed for their proper functioning (1Trusted Source, 2Trusted Source).

Plus, with research showing that this mineral may enhance immune function, stabilize blood sugar levels, and support skin, eyes, and heart health, there are plenty of reasons to ensure you get your daily dose.

This article reviews the types, benefits, and dosage recommendations for zinc supplements, along with the possible risks and side effects.

Potential uses and benefits

Zinc is vital for many aspects of health and has been associated with a variety of benefits.

Treats zinc deficiency

Zinc supplements are often used to help treat and prevent zinc deficiency.

Though zinc deficiency is uncommon, the mineral is considered an essential nutrient, meaning that your body is unable to produce it on its own. People with restrictive diets, impaired nutrient absorption, or certain health conditions may be more susceptible (1Trusted Source).

Symptoms of a zinc deficiency include decreased immunity, hair loss, poor appetite, diarrhea, and slow wound healing (1Trusted Source).

Multiple studies have found that taking zinc supplements effectively increases zinc levels in the blood (3Trusted Source, 4Trusted Source, 5Trusted Source).

According to one review, most cases of zinc deficiency are easily corrected with supplements and dietary modifications, leading to a rapid improvement of any symptoms caused by deficiency (6Trusted Source).

For example, diarrhea may improve within just 24 hours, whereas skin lesions typically heal within 1–2 weeks after people start taking the supplements (6Trusted Source).

If you’re getting enough zinc in your diet, supplements may not be necessary. If you suspect that you may have a deficiency, a doctor can test your blood levels to determine if a supplement could be beneficial.

May improve immune function

Many over-the-counter (OTC) medications and natural remedies feature zinc due to its ability to boost immune function and fight inflammation. Thus, it could potentially help treat certain types of infection if used when symptoms first appear.

One review of 7 studies showed that zinc lozenges containing 80–92 mg of zinc may reduce the duration of the common cold by up to 33% (7Trusted Source).

Zinc may also act as an antioxidant, reducing inflammation and protecting against chronic conditions like heart disease, cancer, and diabetes (8Trusted Source, 9Trusted Source).

According to a review of 28 studies, some evidence suggests that taking zinc could even prevent symptoms and shorten the duration of certain respiratory tract infections (10Trusted Source).

May promote blood sugar management

Zinc is well known for its role in blood sugar management and insulin secretion. Insulin is the hormone responsible for transporting sugar from your bloodstream to your tissues (11Trusted Source).

Some research suggests that zinc may help keep blood sugar levels steady and improve your body’s sensitivity to insulin.

One review reported that low zinc levels could be linked to impaired blood sugar levels and type 2 diabetes (12Trusted Source).

Other research shows that zinc may help reduce insulin resistance, which can improve your body’s ability to use insulin efficiently to maintain normal blood sugar levels (13Trusted Source, 14Trusted Source).

Helps fight acne

Zinc supplements are often used to promote skin health and treat common skin conditions like acne (15Trusted Source).

A type of zinc called zinc sulfate has been proven especially useful for decreasing symptoms of mild to moderate acne (16Trusted Source).

According to one review, not only did people with acne tend to have lower blood levels of zinc compared with those without acne, but zinc supplements were also able to decrease the average amount of inflammatory bumps caused by the condition (17Trusted Source).

Zinc supplements are also often favored over other treatment methods, as they’re inexpensive, effective, and associated with far fewer side effects (15Trusted Source).

May improve heart health

Heart disease is a serious health condition, accounting for roughly 33% of deaths worldwide (18Trusted Source).

Some research shows that taking zinc may improve several risk factors for heart disease. They may even lower triglyceride and cholesterol levels.

A review of 24 studies found that zinc supplements decreased levels of total and LDL (bad) cholesterol and blood triglycerides. As such, they could potentially help prevent heart disease (19Trusted Source).

Another analysis of nine studies showed that zinc supplements could reduce systolic blood pressure levels, which is the top number of blood pressure readings (20Trusted Source).

However, research on the effects of supplements on blood pressure is limited. Further, some studies suggest that low levels of serum zinc may be associated with a higher risk of coronary heart disease, though findings remain inconclusive. Thus, more research is needed (21Trusted Source).

Slows macular degeneration

Macular degeneration is a common eye disease and one of the leading causes of vision loss around the globe (22Trusted Source).

Zinc supplements are often used to slow the progression of age-related macular degeneration (AMD) and help protect against vision loss and blindness.

One 2014 study in 72 people with AMD showed that taking 50 mg of zinc sulfate daily for 3 months slowed the progression of the disease (23Trusted Source).

Other reviews similarly recommend zinc supplements to slow the progression of AMD, claiming that it may improve nutrient flow in the retina to protect against disease (24Trusted Source, 25Trusted Source).

However, other studies suggest that zinc supplements alone may not significantly improve vision and should be paired with other treatment options to maximize results (26Trusted Source).

As such, more research is needed to learn more about the connection between this mineral and eye health.

SUMMARY

Zinc may reduce the duration of cold symptoms, support blood sugar management, improve severe and inflammatory acne, decrease heart disease risk, and slow the progression of macular degeneration.

• Vitamin E

Though vitamin E is often thought of as a single compound, it’s actually a group of eight fat-soluble compounds with powerful antioxidant effects (1Trusted Source).

Of these eight chemical forms, alpha-tocopherol best meets the dietary requirements of humans (2).

Vitamin E exists naturally in certain foods, including seeds, nuts, some vegetables, and some fortified products. You can also take it as a dietary supplement.

It plays many roles in your body. It’s perhaps best known for its antioxidant effects, protecting your cells from oxidative damage by neutralizing harmful molecules called free radicals. In addition, it’s needed for proper immune function and cellular signaling (1Trusted Source).

That’s why it’s not surprising that research suggests taking vitamin E supplements may benefit your health in several ways.

This article covers 8 potential benefits of vitamin E.

Eight Unique Benefits of Vitamin E

A. May reduce markers of oxidative stress and improve antioxidant defenses

Oxidative stress is a condition that occurs when there’s an imbalance between your body’s antioxidant defenses and the production and accumulation of compounds called reactive oxygen species (ROS). This can lead to cellular damage and increased disease risk (3Trusted Source).

Because vitamin E acts as a powerful antioxidant in the body, studies have shown that supplementing with high doses of it can reduce markers of oxidative stress and boost antioxidant defenses in some populations (4Trusted Source).

For example, a 2018 study in 54 people with diabetic nephropathy — kidney damage caused by high blood sugar — found that supplementing with 800 IU of vitamin E per day for 12 weeks significantly increased levels of glutathione peroxidase (GPx) compared with a placebo (4Trusted Source).

GPx is a group of antioxidant enzymes that protect your cells from oxidative damage.

A 2021 study also showed that supplementing with a combination of vitamin E and vitamin C daily for 8 weeks reduced markers of oxidative stress, such as malondialdehyde and ROS, in women with endometriosis (5Trusted Source).

B. May reduce heart disease risk factors 

Having high blood pressure and high levels of blood lipids such as LDL (bad) cholesterol and triglycerides may increase your risk of developing heart disease.

Promisingly, research suggests that vitamin E supplements may help reduce heart disease risk factors such as these in some people.

A 2019 review of 18 studies found that, compared with placebo treatments, vitamin E supplements significantly reduced systolic but not diastolic blood pressure — the top and bottom numbers of blood pressure readings, respectively (6Trusted Source).

Some studies also show that taking vitamin E with omega-3 supplements may reduce LDL and triglyceride levels in people with metabolic syndrome — a cluster of conditions, including high blood fat levels, that increases the risk of heart disease and other health conditions (7Trusted Source).

C. May benefit those with nonalcoholic fatty liver disease (NAFLD)

NAFLD includes a number of conditions that cause an accumulation of fat in the liver in people who drink little or no alcohol.

According to research findings, vitamin E supplements may improve some aspects of health in people with NAFLD.

A 2021 review of eight studies found that supplementing with vitamin E reduced levels of the liver enzymes alanine aminotransferase (ALT) and aspartate aminotransferase (AST), decreased blood lipid levels, and improved liver health in people with NAFLD (8Trusted Source).

Elevated AST and ALT levels can indicate liver inflammation and damage in people with NAFLD, so lower levels are favorable.

D. May help manage dysmenorrhea 

Dysmenorrhea is a condition characterized by severe and frequent menstrual pain, such as cramps and pelvic pain.

Promisingly, research suggests vitamin E supplements may reduce pain in women with this condition.

In a 2018 study in 100 women with dysmenorrhea, taking 200 IU of vitamin E daily relieved menstrual pain more than a placebo. The effects were even better when the vitamin was combined with an omega-3 supplement containing 180 mg of EPA and 120 mg of DHA (9Trusted Source).

Additionally, a 2021 study showed that supplementing with a combination of vitamin E and vitamin C daily for 8 weeks helped reduce the severity of pelvic pain and dysmenorrhea in women with endometriosis (5Trusted Source).

E–H. Other potential health benefits

Vitamin E supplements have also been linked to several other health benefits:

• May benefit skin health. Vitamin E supplements may be helpful for those with certain skin disorders, such as eczema. However, research is currently limited, and more studies are needed to learn more about this potential benefit (10Trusted Source).
  • May benefit cognitive health. Maintaining optimal vitamin E levels and taking supplements may help protect against cognitive decline. But it’s still unclear whether the supplements benefit people with cognitive conditions like Alzheimer’s disease (11Trusted Source, 12Trusted Source).
  • May benefit older adults. Because vitamin E plays important roles in health, such as reducing inflammation and improving immune function, supplements may benefit people who have increased needs or don’t get enough in their diets, such as some older adults (13Trusted Source).
  • May improve lung function. Studies have shown that vitamin E supplements could improve lung function and certain symptoms of asthma in children and adults (14Trusted Source, 15Trusted Source, 16Trusted Source).

How much vitamin E should I take?

Vitamin E deficiency in otherwise healthy individuals is uncommon, as most people get enough from their diet.

According to the National Institutes of Health (NIH), the adequate daily intake of vitamin E is (1Trusted Source):

Age	Non-pregnant, non-lactating individuals	Pregnant individuals	Lactating individuals
0–6 months	4 mg
7–12 months	5 mg
1–3 years	6 mg
4–8 years	7 mg
9–13 years	11 mg
14+ years	15 mg	15 mg	19 mg

Vitamin E deficiency

While vitamin E deficiency is generally rare, it’s more common in certain populations.

For example, people with medical conditions associated with fat malabsorption, including cystic fibrosis and Crohn’s disease, are at an increased risk (1Trusted Source).

Additionally, those with certain rare inherited diseases, such as abetalipoproteinemia, are more likely to have a deficiency (1Trusted Source).

People with insufficient dietary intake, such as children in developing countries and people with anorexia nervosa, may also develop a vitamin E deficiency as a result of malnourishment (17Trusted Source, 18Trusted Source).

Health risks of too much vitamin E

Overdosing on food-based vitamin E is unlikely. However, it is possible to consume too much vitamin E through supplements, and this can lead to negative side effects and harm your health.

For example, studies have found that vitamin E supplements may increase the risk of prostate cancer in healthy men (19Trusted Source).

High dose vitamin E supplements may also increase the risk of bleeding (1Trusted Source).

According to the NIH, the Tolerable Upper Intake Level (UL) for supplemental vitamin E is currently set at 1,000 mg per day (1Trusted Source).

However, health concerns — including a possible risk of increased mortality — are associated with doses much lower than the UL. Therefore, you should generally not supplement with vitamin E unless a qualified healthcare professional recommends it and monitors your intake.

Keep in mind that doses found in vitamin E supplements vary significantly, with some providing much more than a healthy person needs each day. Therefore, make sure to check the labels of vitamin supplements carefully.

Interactions with medication

Vitamin E can potentially interact with certain medications.

While a few examples are listed below, it’s always important to talk with a healthcare professional about the supplements you’re taking — especially before they start you on prescription medication.

Vitamin E may have negative interactions with (1Trusted Source):

• anticoagulant and antiplatelet medications
• simvastatin and niacin
• chemotherapy and radiotherapy

Foods that contain vitamin E

Even though nutritional supplements are sometimes necessary, it’s almost always best to meet your nutrient needs through food if possible.

If you’re looking to increase your intake of vitamin E-rich foods, here are a few good options (1Trusted Source):

Food	Serving	Vitamin E
wheat germ oil	1 tablespoon (14 mL)	135% of the Daily Value (DV)
dry-roasted sunflower seeds	1 ounce (28 grams)	49% of the DV
dry-roasted almonds	1 ounce (28 grams)	45% of the DV
boiled spinach	1/2 cup (112 grams)	13% of the DV
boiled broccoli	1/2 cup (46 grams)	8% of the DV
kiwi	1 medium (69 grams)	7% of the DV
mango	1/2 cup (82 grams)	5% of the DV
tomato	1 medium (123 grams)	5% of the DV

Keep in mind that the best way to get enough vitamin E in your diet is to consume a variety of nutritious foods, including vegetables, fruits, nuts, and seeds, on a daily basis.

The bottom line

Vitamin E is an important fat-soluble nutrient. It’s a powerful antioxidant and is needed for immune health and cellular signaling in your body.

Many foods contain vitamin E, but you can also consume it through dietary supplements.

Some studies show that taking vitamin E supplements may benefit certain populations, including people with diabetic nephropathy and NAFLD.

However, because most people get enough vitamin E through their diet, supplements are often unnecessary.

Further, high doses of vitamin E supplements can cause side effects and interact with certain medications.

If you’re considering adding more vitamin E to your diet, talk with a healthcare professional first about your specific health concerns.

1. Vitamin A

Vitamin A is the generic term for a group of fat-soluble compounds highly important for human health.

They’re essential for many processes in your body, including maintaining healthy vision, ensuring the normal function of your immune system and organs and aiding the proper growth and development of babies in the womb.

It’s recommended that men get 900 mcg, women 700 mcg and children and adolescents 300–600 mcg of vitamin A per day (1Trusted Source).

Vitamin A compounds are found in both animal and plant foods and come in two different forms: preformed vitamin A and provitamin A.

Preformed vitamin A is known as the active form of the vitamin, which your body can use just as it is. It’s found in animal products including meat, chicken, fish and dairy and includes the compounds retinol, retinal and retinoic acid.

Provitamin A carotenoids — alpha-carotene, beta-carotene and beta-cryptoxanthin — are the inactive form of the vitamin found in plants.

These compounds are converted to the active form in your body. For example, beta-carotene is converted to retinol (an active form of vitamin A) in your small intestine (2Trusted Source).

Here are 6 important health benefits of vitamin A.

A. Protects Your Eyes From Night Blindness and Age-Related Decline

Vitamin A is essential for preserving your eyesight.

The vitamin is needed to convert light that hits your eye into an electrical signal that can be sent to your brain.

In fact, one of the first symptoms of vitamin A deficiency can be night blindness, known as nyctalopia (3Trusted Source).

Night blindness occurs in people with vitamin A deficiency, as the vitamin is a major component of the pigment rhodopsin.

Rhodopsin is found in the retina of your eye and extremely sensitive to light.

People with this condition can still see normally during the day, but have reduced vision in darkness as their eyes struggle to pick up light at lower levels.

In addition to preventing night blindness, eating adequate amounts of beta-carotene may help slow the decline in eyesight that some people experience as they age (4Trusted Source).

Age-related macular degeneration (AMD) is the leading cause of blindness in the developed world. Though its exact cause is unknown, it’s thought to be the result of cellular damage to the retina, attributable to oxidative stress (5Trusted Source).

The Age-Related Eye Disease Study found that giving people over the age of 50 with some eyesight degeneration an antioxidant supplement (including beta-carotene) reduced their risk of developing advanced macular degeneration by 25% (6Trusted Source).

However, a recent Cochrane review found that beta-carotene supplements alone won’t prevent or delay the decline in eyesight caused by AMD (7Trusted Source).

SUMMARY

Eating adequate amounts of vitamin A prevents the development of night blindness and may help slow the age-related decline of your eyesight.

B. May Lower Your Risk of Certain Cancers

Cancer occurs when abnormal cells begin to grow or divide in an uncontrolled way.

As vitamin A plays an important role in the growth and development of your cells, its influence on cancer risk and role in cancer prevention is of interest to scientists (8Trusted Source, 9Trusted Source).

In observational studies, eating higher amounts of vitamin A in the form of beta-carotene has been linked to a decreased risk of certain types of cancer, including Hodgkin’s lymphoma, as well as cervical, lung and bladder cancer (10Trusted Source, 11Trusted Source, 12Trusted Source, 13Trusted Source).

Yet, though high intakes of vitamin A from plant foods have been associated with a reduced risk of cancer, animal foods which contain active forms of vitamin A aren’t linked in the same way (14Trusted Source, 15Trusted Source).

Similarly, vitamin A supplements haven’t shown the same beneficial effects (16Trusted Source).

In fact, in some studies, smokers taking beta-carotene supplements experienced an increased risk of lung cancer (17Trusted Source, 18Trusted Source, 19Trusted Source).

At the moment, the relationship between vitamin A levels in your body and cancer risk is still not fully understood.

Still, current evidence suggests that getting adequate vitamin A, especially from plants, is important for healthy cell division and may reduce your risk of some types of cancer (20Trusted Source).

SUMMARY

Adequate vitamin A intake from whole plant foods may reduce your risk of certain cancers, including Hodgkin’s lymphoma, as well as cervical, lung and bladder cancer. However, the relationship between vitamin A and cancer is not fully understood.

C. Supports a Healthy Immune System

Vitamin A plays a vital role in maintaining your body’s natural defenses.

This includes the mucous barriers in your eyes, lungs, gut and genitals which help trap bacteria and other infectious agents.

It’s also involved in the production and function of white blood cells, which help capture and clear bacteria and other pathogens from your bloodstream.

This means that a deficiency in vitamin A can increase your susceptibility to infections and delay your recovery when you get sick (21Trusted Source, 22Trusted Source).

In fact, in countries where infections like measles and malaria are common, correcting vitamin A deficiency in children has been shown to decrease the risk of dying from these diseases (23Trusted Source).

SUMMARY

Having enough vitamin A in your diet helps keep your immune system healthy and function at its best.

D. Reduces Your Risk of Acne

Acne is a chronic, inflammatory skin disorder.

People with this condition develop painful spots and blackheads, most commonly on the face, back and chest.

These spots occur when the sebaceous glands get clogged up with dead skin and oils. These glands are found in the hair follicles on your skin and produce sebum, an oily, waxy substance that keeps your skin lubricated and waterproof.

Though the spots are physically harmless, acne may have a serious effect on people’s mental health and lead to low self-esteem, anxiety and depression (24Trusted Source).

The exact role that vitamin A plays in the development and treatment of acne remains unclear (25Trusted Source).

It has been suggested that vitamin A deficiency may increase your risk of developing acne, as it causes an overproduction of the protein keratin in your hair follicles (26, 27Trusted Source).

This would increase your risk of acne by making it more difficult for dead skin cells to be removed from hair follicles, leading to blockages.

Some vitamin-A-based medications for acne are now available with a prescription.

Isotretinoin is one example of an oral retinoid that is effective in treating severe acne. However, this medication can have serious side effects and must only be taken under medical supervision (28Trusted Source, 29Trusted Source).

SUMMARY

The exact role of vitamin A in the prevention and treatment of acne is unclear. Yet, vitamin-A-based medications are often used to treat severe acne.

E. Supports Bone Health

The key nutrients needed for maintaining healthy bones as you age are protein, calcium and vitamin D.

However, eating enough vitamin A is also necessary for proper bone growth and development, and a deficiency in this vitamin has been linked to poor bone health.

In fact, people with lower blood levels of vitamin A are at a higher risk of bone fractures than people with healthy levels (30Trusted Source).

Additionally, a recent meta-analysis of observational studies found that people with the highest amounts of total vitamin A in their diet had a 6% decreased risk of fractures (30Trusted Source).

Yet, low levels of vitamin A may not be the only problem when it comes to bone health. Some studies have found that people with high intakes of vitamin A have a higher risk of fractures as well (31Trusted Source).

Even so, these findings are all based on observational studies, which cannot determine cause and effect.

This means that currently, the link between vitamin A and bone health is not fully understood, and more controlled trials are needed to confirm what has been seen in observational studies.

Bear in mind that vitamin A status alone does not determine your risk of fractures, and the impact of the availability of other key nutrients, like vitamin D, also plays a role (32Trusted Source).

SUMMARY

Eating the recommended amount of vitamin A may help protect your bones and reduce your risk of fractures, though the connection between this vitamin and bone health is not fully understood.

F. Promotes Healthy Growth and Reproduction

Vitamin A is essential for maintaining a healthy reproductive system in both men and women, as well as ensuring the normal growth and development of embryos during pregnancy.

Rat studies examining the importance of vitamin A in male reproduction have shown that a deficiency blocks the development of sperm cells, causing infertility (33Trusted Source, 34Trusted Source).

Likewise, animal studies have suggested that vitamin A deficiency in females can impact reproduction by reducing egg quality and affecting egg implantation in the womb (33Trusted Source).

In pregnant women, vitamin A is also involved in the growth and development of many major organs and structures of the unborn child, including the skeleton, nervous system, heart, kidneys, eyes, lungs and pancreas.

Yet, though much less common than vitamin A deficiency, too much vitamin A during pregnancy can be harmful to the growing baby as well and may lead to birth defects (35Trusted Source, 36Trusted Source).

Therefore, many health authorities recommended that women avoid foods that contain concentrated amounts of vitamin A, such as pâté and liver, as well as supplements containing vitamin A during pregnancy.

SUMMARY

Adequate amounts of vitamin A in the diet are essential for reproductive health and the healthy development of babies during pregnancy.

Taking Too Much Vitamin A Can Be Risky

Vitamin A is a fat-soluble vitamin, which is stored in your body. This means that excess consumption can lead to toxic levels.

Hypervitaminosis A is caused by consuming too much preformed vitamin A through your diet or supplements containing the vitamin.

Symptoms can include nausea, dizziness, headaches, pain and even death.

Though it can be caused by excessive intake from the diet, this is rare compared to overconsumption from supplements and medications.

Additionally, eating a lot of provitamin A in its plant form doesn’t carry the same risks, as its conversion to the active form in your body is regulated (37Trusted Source).

SUMMARY

Eating high amounts of the active form of vitamin A from animal foods, medications or supplements can be toxic. Excessive consumption of provitamin A from plant foods is unlikely.

The Bottom Line

Vitamin A is vital for many important processes in your body.

It’s used to maintain healthy vision, ensure the normal functioning of your organs and immune system, as well as establishing normal growth and development of babies in the womb.

Both too little and too much vitamin A could have negative effects on your health.

The best way to ensure you get the balance right is to consume vitamin-A-rich foods as part of your normal diet and avoid supplementing with excessive amounts.