Some things go better together. This includes certain vitamins and minerals. Whether you are planning more from the supplement or planning a balanced plate Complementary vitamins and mineral pairing It is a victory over your health.
“Certain nutrients work with synergies, so one helps to absorb the body more efficiently.” Nicholas Church, MDFounder of Board Certification and Family Medicine and Somerset Medical. “I have seen simple adjustments such as combining the right nutrients while practicing 24 years of medicine can improve the benefits of laboratory results and long -term health.”
Another potential privilege? Save supplements Will Cole, IFMCP, DNM, DCMajor functional medicine expert and bestseller writer. “Understanding the upward relationship, you can maximize the nutritional benefits while using less supplements. “This knowledge can help to support welfare in a more intentional and effective way instead of taking any supplement.”
In the future, experts share dynamic duo to improve health.
Vitamin D and calcium
You can already associate vitamin D and calcium with healthy bones. Less well -known connections are as follows: Vitamin D It is important for calcium absorption In the chapter.
“You can absorb without enough vitamin D About 10 ~ 15% of calcium Dr. Church said, “I eat it when compared to about 30-40%of absorption with the appropriate vitamin D level.” Church says.
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Vitamin B6 and magnesium
magnesium It is essential for many metabolic processes, from regulating muscles and nerve functions to blood sugar levels. Vitamin B6 provides essential support to help improve magnesium absorption in the intestine.
“Vitamin B6 helps more magnesium to enter the bloodstream.” Magnesium plays an important role in activating vitamin B6 in a useful form in the body. The patient is recommended to take magnesium for muscle health or sleep, and it is recommended that each nutrient can be taken as a B6 source so that the other nutrients can increase the effects of the opponent. research Magnesium and vitamin B6 can help to relieve stress when you take them together.
Vitamin C and Iron
steel It is an important nutrient for healthy blood, and vitamin C plays an important role in helping the body absorbs. You can call them a power couple. research Show it Pairing these nutrients together for meals is more effective than eating separately. If you take iron supplements, the same synergy effect is applied.
Dr. Church said, “Eating iron -rich foods or iron supplements with vitamin C sources such as glass or orange juice helps to switch iron into an easy -to -absorb form.
Vitamin A and Zinc
Vitamin A It supports vision, skin health, and immune system, but depends on zinc. Zinc Lower In the case of vitamin A, these defects tend to occur at the same time, so combining these nutrients are wise.
Dr. Church said, “We have seen that vitamin A is not processed efficiently when people are small in foods such as carrots and supplements.” When vitamin A consumes rich foods such as beans or shellfish, such as beans or shellfish, such as beans or shellfish, so that they can eat sufficient zinc, such as beans or shellfish. Can be. ”
Vitamin E and selenium
Antioxidants are molecules that protect cells from damage. It is more powerful together. Vitamin E and selenium This is a major example of a complementary antioxidant that creates a great team. Selenium helps to “recycle” the body’s vitamin E, which can be reversed in an active form to fight more free radicals.
Dr. Church said, “For example, a vitamin E -rich almond or spinach is ingested with a selenium -rich Brazil nut, which improves antioxidant shock.
Vitamin D, vitamin K2 and vitamin A
Talk about the triple threat. This soluble vitamin trio has synergies to support bone health, immune function and proper calcium use.. Vitamin D, vitamin K and vitamin A help the body play the best.
“Vitamin k2 It helps to indicate calcium with bones When vitamin D increases calcium absorption, instead of soft tissue, vitamin A maintains the balance of immunomodulatory properties of vitamin D. ”COLE says.
Don’t mix vitamins
It is also important to remember that not all vitamins and minerals are suitable. Some nutrients are actually against each other. In other words, it is a smarter approach to interval. Some examples of vitamin combinations to avoid include:
- Iron and calcium
- Iron and zinc
- Calcium and magnesium
- Vitamin B12 and vitamin C
- Copper and Zinc
conclusion
Yes. Certain nutrients can overlook the healthy power of other nutrients when taking other nutrients together. Ultimately, however, Synergy is more than pairing correct nutrients such as timing, balance and individual needs. Add potential supplements to your daily life so that you can always consult a medical service provider before checking whether it is safe and effective.
KRISTEN F. Gradney, MHA, RDN, and LDN are registered nutritionist nutritionists and medical managers of LA Baton Rouge. As a chief executive of the Virgin of Lake Regional Medical Center, she supports health equality and overall medical services in school, community and medical practices. She also owns Tableau Consulting Services, LLC. As an expert on many topics, including nutrition, health and health equality, I have been in many publications. She strives to create a culturally relevant and systematic change that improves health care in individuals and communities. Gradney earned a bachelor’s degree in sociology in 2001 and a Bachelor of Nutrition Sciences from Louisiana State University in 2007. She finished her internship at the South Carolina Medical School in Charleston, South Carolina, and worked as a nutritionist registered in inpatients and inpatients, outpatient treatment, cooking medicine, transplantation and pediatric health. In 2016, she earned a master’s degree in health care from the Virgin of Lake College in Baton Luge.
