Vitamins A and E: too much is harmful

A and E are fat-soluble vitamins: they build up in the body and too much is harmful.

• Vitamin A — vision, skin, immunity. Daily need: men 900 mcg, women 700 mcg; keep preformed vitamin A (retinol) under 3000 mcg a day. High doses are dangerous in pregnancy. Smokers shouldn't take beta-carotene supplements.
• Vitamin E — an antioxidant. Need 15 mg; big doses (300 mg+) can increase bleeding, especially with blood thinners.

Carrots, pumpkin, liver, eggs, nuts and plant oils cover most people. Supplement at multivitamin doses; large single doses only with a doctor.