What Vitamins and Minerals work well together and which ones should be avoided.
The combination of certain vitamins and minerals can enhance their absorption and effectiveness in the body, while others may interfere with each other’s absorption or utilizations. Here’s a breakdown of which vitamins and minerals work well together and which ones should be avoided being take together.
Vitamins and Minerals That Work Well Together:
Vitamin D and Magnesium: Magnesium is crucial for the activation of vitamin D in the body. Without adequate magnesium, the body may not properly convert vitamin D into its active form. Magnesium helps enhance vitamin D’s effects such as supporting bone health, immune function and muscle function.
Vitamin C and Iron: Vitamin C enhances the absorption of non-heme iron (the type of iron found in plant based foods. Vitamin C reduces the iron’s oxidation, making it more bioavailable. This combination is particularly useful for vegetarians and vegans who rely on plant based iron sources (like spinach, lentils and beans).
Vitamin A and Zinc: Zinc is important for the activation of vitamin A. It helps convert beta carotene (the precursor to vitamin A) into its active form. This combination supports vision, immune health and skin health and can enhance wound healing.
Vitamin K and Vitamin D: Vitamin D supports calcium absorption and vitamin K directs calcium to the bones, preventing its deposition in arteries and soft tissues. This combination helps maintain bone health and supports cardiovascular health.
B Vitamins (B12, Folate, B6) and Magnesium: Magnesium is involved in the activation of B vitamins, especially B12 and folate together. Together they help in energy production, DNA synthesis and the metabolism of homocysteine (a marker of heart disease risk). They support nervous system health, cognitive function and heart health.
Calcium and Vitamin D: Vitamin D helps increase the absorption of calcium in the intestines. Adequate calcium and vitamin D levels are essential for bone health and preventing osteoporosis. Together, they help support bone density and overall skeletal health.
Selenium and Vitamin E: Vitamin E acts as an antioxidant that protects the body from free radical damage. Selenium is required for the enzymes that activate vitamin E’s antioxidant functions. This combination provides enhanced antioxidant protection, which may support immune function and skin health.
Vitamins and Minerals That Should be Avoided Together:
Iron and Calcium: Both iron and calcium can interfere with each other’s absorption of non heme iron (plant based iron) when taken together. If you need to take both, it’s best to take them at different times of the day.
Vitamin E and Vitamin K: Vitamin E in high doses may interfere with the blood clotting function of Vitamin K. This can be problematic for individuals on blood thinning medications or with bleeding disorders. If you’re taking high dose vitamin E, avoid taking it with large amounts of vitamin K unless advised by a healthcare provider.
Calcium and Magnesium: In high doses, calcium and magnesium can compete for absorption. Taking them in excessive amounts together might reduce the effectiveness of either mineral. If you’re taking both in supplement form, it’s best to keep the ratios balanced (eg, 2:1 calcium to magnesium) and consider taking them at different times.
Vitamin B12 and Folate (High Folate, Low B12): While B12 and Folate work together in the body, an excess of folate can mask a vitamin B12 deficiency. This is particularly dangerous because the deficiency could go undiagnosed and lead to neurological damage. If you are supplementing with high dose folate, ensure you’re also getting adequate vitamin B12 to avoid masking a deficiency.
Vitamin C and Vitamin B12: High doses of vitamin C may degrade vitamin B12, especially when taken together over long periods. This is particularly important for people using large doses of vitamin C for extended periods. If you both, it’s best to space them out to ensure optimal absorption of both nutrients.
Iron and Zinc: Iron and zinc can compete for absorption, which may reduce the effectiveness of one or both minerals when taken together. If you need both, take them at different times of day.
Vitamin D and Magnesium: High doses of vitamin D can increase the need for magnesium in the body. If you take large amounts of vitamin D without magnesium, it may lead to magnesium deficiency. Ensure that you are getting adequate magnesium when supplementing with high doses of vitamin D.
Copper and Zinc: High doses of zinc can reduce copper absorption, leading to copper deficiency, which can cause issues like anemia and neurological problems. When supplementing with zinc, it’s often recommended to also take a copper supplement in a balanced ratio (typically 10:1 zinc to copper) if using high doses of zinc for extended periods
This is just for reference. It is important to know what you are deficient in before deciding to supplement. Taking supplements for the sake of taking supplements can lead to deficiencies and too much of a vitamin or mineral. Testing is available to find exactly what you’re deficient in and what your ratios are. If you are interested in getting tests, feel free to contact me.