Some vitamins and minerals are absorbed more effectively when taken together. Experts have identified six combinations that help the body maximize the benefits from food and supplements, as well as explained which combinations should be avoided.
1. Vitamin D and Calcium
Vitamin D is essential for calcium absorption in the intestine. Without sufficient levels of D, the body absorbs only 10–15% of calcium, whereas with its presence, absorption reaches 30–40%.
2. Vitamin B6 and Magnesium
Vitamin B6 improves the absorption of magnesium and helps activate it in the body. Together, they support muscle function, nerve function, blood sugar levels, and reduce stress.
3. Vitamin C and Iron
Vitamin C enhances the absorption of iron from food and supplements. This is especially beneficial for vegetarians or individuals with low iron levels.
4. Vitamin A and Zinc
Zinc is necessary for the bioavailability of vitamin A. The combined intake of these substances helps maintain vision, skin health, and the immune system.
5. Vitamin E and Selenium
These antioxidants enhance each other's effects: selenium restores vitamin E to its active form, increasing cell protection from free radicals.
6. Vitamin D, Vitamin K2, and Vitamin A
This fat-soluble trio supports bone health and immune function. Vitamin K2 directs calcium to the bones, vitamin D enhances its absorption, and vitamin A balances immune properties.
Combinations to Avoid
- Iron and Calcium
- Iron and Zinc
- Calcium and Magnesium
- Vitamin B12 and Vitamin C
- Copper and Zinc
The synergy of vitamins and minerals helps the body absorb nutrients better, but it is important to consider balance, timing of intake, and individual needs. It is recommended to consult a doctor before adding new supplements to the diet.
