How to Get the Most Out of Your Supplements: What Vitamins Work Best Together
Did you know that certain vitamins and minerals actually work better when paired together. These powerful duos can help your body absorb nutrients more effectively and boost your wellness goals, whether you’re focused on bone health, energy, immune support, or hormone balance.
The LunHer Take
Some vitamins are more powerful when they’re paired together.
Some vitamins and minerals can interfere with each other when taken at the same time. Knowing which ones to avoid pairing is key to protecting your health and optimizing results.
Your supplement routine should be tailored to your body’s unique needs, lifestyle, and diet.
Smart Supplement Pairings That Work Better Together
Vitamin D + Calcium
Vitamin D and calcium are essential for bone health. Vitamin D helps your body absorb calcium, while calcium strengthens bones and teeth. Vitamin D has been shown to help with getting calcium into your bloodstream, while calcium is well known for its benefits for bone health.
Vitamin D + Omega-3s
Both vitamin D and omega-3s support heart and immune health, but pairing them may help your body absorb and use them more efficiently. Vitamin D is a fat-soluble vitamin that the body produces naturally when UV rays from the sun make contact with the skin. It’s also obtainable through certain foods and supplements. Vitamin D promotes heart health, bone health, and immune health. Omega-3s are fatty acids that promote brain, heart, joint, and prenatal health. One study demonstrated that combining vitamin D and omega-3 supplements increased the bioavailability of both, meaning that both supplements were better absorbed by the body. Taking them with a fat-containing meal can also boost absorption.
Vitamin E + Omega-3s
Vitamin E and omega-3s have also been shown to be a beneficial pairing. Vitamin E has antioxidant properties and can thin the blood, while omega-3s boast a range of health benefits. One benefit omega-3s provide is in their management of harmful cytokines in the body. It turns out that pairing omega-3s with vitamin E supplements can enhance the antioxidant properties of omega-3s. Another study also found that vitamin E and omega-3s can work synergistically in managing the lipid levels in people struggling with weight management.
Vitamin D + Magnesium
Magnesium is a major mineral in the body that’s found in more than 300 enzyme systems. It also plays an important role when it comes to vitamin D. Magnesium is needed for vitamin D to move around in the blood. Studies have shown that a magnesium deficiency can reduce the amount of active vitamin D in the body. One study, in particular, found that magnesium deficiency can lead to oxidative stress and a decline in blood vessel health. Pairing vitamin D and magnesium can help reduce oxidative stress and ensure that enough vitamin D is activated in the body.
Vitamin C + Iron
This is a great pairing if you’re plant-based or low in iron. Vitamin C has been shown to help enhance non-heme iron (iron from plant-based sources) absorption. For optimal absorption, you should look for a vitamin C supplement that’s derived from food sources. As for your iron supplement, you should look for one in bisglycinate form for optimal absorption. That said, you should always consult a medical professional before taking an iron supplement, since excess iron can be toxic.
Supplement Combos to Avoid
Zinc + Magnesium
Both zinc and magnesium are important minerals that participate in important biochemical processes in the body. Unfortunately, most folks are deficient in magnesium and zinc, respectively, due to not getting enough in their diets. However, your solution probably shouldn’t be to take these supplements together, since studies show that zinc supplementation in high doses can disrupt magnesium levels.
Iron + Calcium
Studies have shown that these minerals compete for absorption, so it’s best not to take them together. If you need both, try spacing them out throughout the day.
Vitamin E + Vitamin K
On their own, vitamin E and vitamin K supplements can be good for your health. Vitamin E is an antioxidant and can help thin the blood, while vitamin K has been shown to support blood health by supporting coagulation pathways. As a result, they may cancel each other out if taken together in high doses.
The Bottom Line
Supplements can be a powerful part of your wellness toolkit, but how you take them matters. Pairing the right nutrients together can help you absorb them better and support your body’s natural rhythms. Also remember that every individual is unique so it’s best to check in with your healthcare provider before starting a new supplement routine.
