Vitamins and minerals are major groups of micronutrients that our body needs to get energy, develop immunity, clot blood, and retain good bone health. These are essential for all vital functions, overall repair, and healthy growth of our body.
We get micronutrients from a variety of food we consume and in case of any deficiency, we can get fulfilled the daily nutritional need of nutrients from the variety of supplements that are available on the market.
Besides, supplements also help us achieve the desired health goals right from building up muscles, and calcifying bones to attaining beautiful hair and glowing skin.
Some recent studies show that few nutrients perform dynamically in the body when consumed in a specific combination.
So, here we present those combinations that you could not be missing to complement your health outcomes.
1. Magnesium and Vitamin D3
Magnesium is known to be the fourth most abundant mineral in our body after calcium, potassium, and sodium. It regulates the physiological functioning of skeletal muscles, the heart, teeth, bones, and many other organs.
It plays a key role in bone mineralization by assisting the activation of vitamin D, which helps regulate calcium and phosphate levels in the blood to influence the growth and maintenance of bones.
All of the enzymes require Magnesium for the breakdown of Vitamin D in the liver and kidneys.1
So Magnesium and Vitamin D-rich foods or supplements work best when consumed together.
2. Vitamin B12 and Vitamin B9
Vitamin B12 or cobalamin is an important B vitamin. It plays a key role in nerve tissue health, brain function, and the production of red blood cells.
vitamin B9 (folic acid) works synergistically with vitamin B12 and vitamin C to help the body break down, utilize, and synthesize new proteins to form red and white blood cells.
An adequate level of both vitamins is required for red blood cell production which helps in oxygen delivery throughout the body.
Both these vitamins also help in DNA synthesis and regulation. Consequently, deficiency of any one of these B vitamins may result in an impairment of DNA synthesis and reduced red blood cells, which can eventually lead to anemia.2
3. Omega 3 and Vitamin E
This combo of nutrients focuses on improving heart conditions. Omega 3 and Vitamin E are collectively recommended to reduce bad cholesterol levels and improve lipid profile. These can prevent the risk of an unseen stroke, heart attack, and arrhythmia. Their co-administration can also potentially lower serum insulin and insulin resistance in diabetes type 2 patients with coronary artery disease (CAD).3
4. Iron and Vitamin C
Iron is required by the body to form red blood cells that supply oxygen to all body parts. Inadequate levels of iron in the body can cause anemia. For its availability, vitamin C or Ascorbic acid facilitates the absorption of iron by forming a stable complex that remains intact throughout the alkaline pH of the small intestine. 4 While diets are rich in phytate, polyphenols, proteins, and calcium inhibits iron absorption.
Also, there are 2 types of dietary iron: one of which is present in both plant foods and animal foods, and the other one is only found in animal-based food sources. The iron we get from plant-based food is not as readily absorbed as iron received from animal-based food sources.
Therefore, the iron absorption from vegetarian and vegan meals can be best optimized by including vitamin C-rich vegetables.
That is why doctors always prescribe vitamin c supplements along with iron supplements.
5. Vitamin A,D,E,K and fats
Vitamins A, D, E, and K are called fat-soluble vitamins because they are soluble in fats, not in the water, and are absorbed and transported like fats.
The presence of fat in a meal rich in vitamins A, D, E, and K enhances the absorption of these vitamins.
Therefore, to ensure the adequate absorption of these vitamins in the body, you can use oils with healthy fats such as olive oil and canola oil.
Several nutrients are far more effective when paired than as single, which is why it is important to figure out the combinations and have them in balanced form.
Magnesium-rich food maximizes absorption of Vitamin D3 in the body.
Vitamin B12 and vitamin B9 work synergistically for red blood cell production.
Omega 3 and Vitamin E collectively work to eliminate bad cholesterol levels and improve lipid profile.
Vitamin C forms a stable complex in the body for the absorption of iron.
Vitamins A, D, E, and K are called the fat-soluble vitamins that are well transported in presence of healthy fats.
Likewise, you can also combine potassium with sodium to reduce sodium consumption in the body and Vitamin D to increase calcium absorption from the intestine.
Those consuming a plant-based diet struggle more to get the most out of power nutrient combinations, so they can add some supplements in combination to their meals to maximize the benefits of nutrients.