Many people are health-conscious enough to at least take a multivitamin as a part of their wellness regimen. But did you know there are certain combinations of vitamins that, when taken together, can supercharge their effectiveness? And that some vitamin combinations are often best avoided entirely? Knowing which vitamins and minerals you are deficient in or cannot get through your diet is crucial in deciding which you need to take, and it’s even better to be aware of how they interact with each other.
Iron, Vitamin C, and Calcium
You may have heard that you should take iron on an empty stomach, but have you considered taking it with your favorite citrus juice? Iron and vitamin C are mutually beneficial, and those with iron deficiencies can increase the amount of iron absorbed through either natural sources of vitamin C or a supplement.
But if you’re typically taking your iron with your cereal in the morning or a glass of milk, you may want to reconsider. High-calcium foods or calcium supplements can have the opposite effect of vitamin C, and you’ll often benefit from neither.
Vitamin A, Vitamin E, and Vitamin K
Vitamin A is vital to help your body with cell growth, boost your immune system, and support healthy vision. Bringing vitamin E into play could help with intestinal absorption of up to 40 percent to power up your vitamin A supplements. And together, they can create a fantastic foundation for a healthier gut, helping to prevent inflammation and obesity.
Alternatively, combining Vitamin A with Vitamin K can interfere with the absorption and efficacy of vitamin K.
Vitamin D, Calcium, and Vitamin A
Vitamin D isn’t tough to find if you’re spending enough time out in the sun. But for those living in cloudy parts of the world or anyone dealing with winter weather, Vitamin D supplements are a common workaround. Adding some calcium to your vitamin D regimen increases the absorption of the calcium, and they also work synergistically to improve the function of your bones and muscles.
However, it’s a delicate balance when you consider adding other vitamins into the mix. Both vitamin A and E, which work well in tandem, can decrease your vitamin D uptake by anywhere from 15 to 30 percent.
It’s difficult to claim that multivitamins can be enough if you’re dealing with vitamin or mineral deficiencies. Someone who needs more of one nutrient may not be getting the right amount due to blocked absorption from another. And how your body handles and uses these nutrients will vary widely from person to person. Still, if you’re someone taking a vitamin in hopes that you’ll be getting the full benefit from it, it’s a good idea to do your research and see if there are ways that you could enhance – or inhibit – how it performs. Above all else, you must keep in mind your personal health needs and discuss your concerns with a healthcare professional.
Whether it is required vaccines for your trip or routine immunizations like influenza, Passport Health is here to help. Call 937-306-7541 or book online to schedule your appointment today.
Written for Passport Health by CJ Darnieder. CJ is a freelance writer and editor in Chicago. He is an avid lover of classical music and stand-up comedy and loves to write both in his spare time.
