Ok, i know a lot of people are confused on how much calcium and vitamin A to take, and that some people think what is the point if we aren't even absorbing it properly in our body. So i thought i would write up a summary of where vitamin A and calcium are absorbed in the body, what facilitates their absorption and what may prevent you from absorbing it.

VITAMIN A:
Vitamin A in relation to keratosis pilaris:
Vitamin A controls the differentiation of cells, and it is necessary to build and maintain healthy epithelial tissue not only the outer skin but also the inner mucous membranes of many body structures. Without Vitamin A, we form cells that are dry and flat rather than soft and moist. These dry, flat cells gradually harden to form keratin a process called keratinization. Keratin a protein that forms dry scaly tissue, is normal in the case of nails and hair but abnormal in the skin and mucosal membranes.

How Vitamin A is absorbed in the body:
Vitamin A enters the body as preformed vitamin A from animal sources and the precursor beta-carotene from plant sources. Several substances are needed to faciliate the absorption of both Vitamin A and beta-carotene:
1. Bile salts: Bile salts transport Vitamin A joined with fat in micelles (minute fat globules formed in the small intestine after inital digestion and then carried to the intestinal wall for breakdown) Therefore individuals with clinical conditions affecting the biliary system will hinder vitamin A absorption: Obstruction of the bile ducts, infectious hepatitis and liver cirrhosis.
2. Pancreatic lipase: A fat splitting enzyme released into the upper small intestine is necessary for initial hydrolysis of fat emulsions or oil solutions of Vitamin A. People that may have conditions with this includes cystic fibrosis and pancreatitis
3. Dietary fat: Some fat in your diet is simultaneously absorbed along with the vitamin where it stimulates bile release for the effective absorption of Vitamin A.

What minerals and vitamins are needed to proper absorb Vitamin A:
Zinc helps metabolise and absorb Vitamin A so take zinc daily with your supplement of vitamin A-a common sign of zinc deficiency are white spots on your nails.
Take Vitamin E and Vitamin A together-as this also facilitates absorption
Take Vitamin A with fatty foods as we have already discussed it needs fat to help it absorb-this can be food or oil (flaxseed/fish oil-unsaturated fat)

What may hinder Vitamin A absorption:
Individuals with low tyroid function may have a reduced ability to change beta-carotene into vitamin A. For them, vitamin A from animal sources may be better
Decrease your alcohol consumption if you are a heavy drinker- alcohol interferes with most minerals and vitamins
Antacids usually used in people with acid reflux will hinder vitamin A absorption
Avoid use mineral oil laxatives= destorys vitamin A in the body
Smoking increases the need of Vitamin A as vitamin A is an antioxidant and is used to combat against free radical created when smoking.
Take other minerals seperately as they can block carotenoid absorption.
Individuals suffering from celiac disease/ulcerative colitis (absorption issues of the small intestine)

Where carotenoids are converted to vitamin A:
It is converted by the liver, therefore anyone with liver insufficiences may reduce this conversion therefore reducing absorption. There are many ways to help detoxify the liver and is especially important in those who are drinking a lot of alcohol/taking medication/ etc as it will put a lot of stress on the liver reducing its optimum function. There are many herbs that will increase liver function for example St Mary's Thistle is renowned for this ability; also dandelion is helpful to detoxify the liver.

I will post information about calcium soon

Wow thanks, I have the white spots on my finger nails, I better start the zinc asap.