Vitamin A (Retinol): It is important for eye health, immune system and skin health. Although vitamin A has many beneficial effects for the body, it can be harmful when taken in excessive amounts. Here are the benefits and harms of vitamin A: Benefits: Eye health: Vitamin A plays an important role in preventing eye diseases such as night blindness. Immune system: Vitamin A helps strengthen the immune system and protects against infections. Skin health: Vitamin A supports the regeneration of skin cells and helps keep the skin healthy. Bone health: Vitamin A supports the healthy development of bones and may reduce the risk of osteoporosis. Harms: It can be toxic and lead to liver damage if taken in overdose. Excessive vitamin A intake during pregnancy can harm the unborn baby and cause birth defects. Vitamin A supplements may cause side effects such as headache, nausea, vomiting, and skin rash in some people. Long-term excessive intake of vitamin A can cause weakening of bones and increased risk of osteoporosis. Therefore, it is important to get the amount your body needs through a balanced diet rather than taking excessive amounts of vitamin A supplements. It is best to ensure appropriate amounts of vitamin A intake by consulting a nutritionist.