A, C, E...1, 2, 3...

Vitamin A

Vitamin A is a fat-soluble vitamin essential for various bodily functions, including vision, immune function, and skin health. It exists in two primary forms: preformed vitamin A (retinol) found in animal products and provitamin A carotenoids found in plant foods.

Absorption

Vitamin A is best absorbed when consumed with dietary fats. Consuming it alongside other fat-soluble vitamins (D, E, K) can also enhance its absorption.

Daily Recommendations

• Adult men: 900 mcg (micrograms) RAE (Retinol Activity Equivalents)

• Adult women: 700 mcg RAE

Vitamin C

Vitamin C, or ascorbic acid, is a water-soluble vitamin that acts as an antioxidant and is crucial for the growth and repair of tissues, as well as the synthesis of collagen.

Absorption

Vitamin C does not require other vitamins or minerals for absorption, but its absorption can be enhanced by consuming it with bioflavonoids found in fruits and vegetables.

Daily Recommendations

• Adult men: 90 mg (milligrams)

• Adult women: 75 mg

Vitamin E

Vitamin E is another fat-soluble vitamin that acts primarily as an antioxidant, protecting cells from damage. It is found in various foods, including nuts, seeds, and certain oils.

Absorption

Similar to vitamin A, vitamin E is best absorbed with dietary fats. It can also work synergistically with vitamin C, as vitamin C can regenerate oxidized vitamin E.

Daily Recommendations

• Adult men and women: 15 mg

Sources

• National Institutes of Health (NIH) - Vitamin A: NIH Vitamin A Fact Sheet

• National Institutes of Health (NIH) - Vitamin C: NIH Vitamin C Fact Sheet

• National Institutes of Health (NIH) - Vitamin E: NIH Vitamin E Fact Sheet