'Some vitamins and minerals enhance one another when paired together, while others inhibit or compete'
Author: Chandy Rodgers
In our last blog post we looked at 'what are vitamins and minerals?' and shared some useful hints to help you increase yours (check it our HERE).
In this post we are going to take a look at how you can combine certain vitamins and minerals to positively enhance each nutrient's individual effects. For example, Vitamin C can help with the absorption of iron.
However, while some combinations have this positive synergistic effect (friends) other combinations can actually negatively interfere or compete with one another having an antagonistic effect (foe). For example, calcium can interfere with the absorption of zinc.
By the end of this post you will know how to combine certain vitamins and minerals to maximize their benefits. Plus, we will look at some other things that can cause imbalances in your vitamin and mineral levels, from lifestyle to genetics.
Vitamin & Mineral Friends
Vitamin D, Vitamin K & Calcium
A good example of three vitamin and mineral friends are Vitamin D, Vitamin K and calcium. Vitamin D helps your body absorb calcium, which is essential for healthy bones and teeth. If you don't have enough Vitamin D (from sunlight or food), however much calcium you consume, your body won’t be able to use it effectively. Vitamin D and calcium are then joined by another friend, Vitamin K, which ensures calcium goes to your bones rather than your arteries.Â
HELPFUL VITAMIN & MINERAL TIP
Putting this into practice in the kitchen is easy - simply steam or grill a portion of oily fish like salmon, sardines or mackerel (all rich in Vitamin D) and enjoy it with a generous portion of kale, spinach and/or rocket (rich in calcium and vitamin K). You could even add a sprinkle of toasted sesame and pumpkin seeds for extra nutrients and crunch. Check out our last blog post HERE for more foods rich in these important vitamins and minerals.
Vitamin C & Iron
Vitamin C helps to boost the absorption of iron from plant foods. Therefore, eating foods rich in Vitamin C like lemons & bell peppers, alongside iron-rich foods, such as broccoli or lentils, can help boost your iron levels.Â
HELPFUL VITAMIN AND MINERAL TIP
A good way to make the most of the iron in your green leafy salad is to add a drizzle of a simple homemade dressing containing freshly squeezed lemon juice and extra virgin olive oil. The olive oil will have the added benefit of helping you absorb any fat soluble vitamins (A, D, E and K) in your meal. Try out our simple dressing recipe over at THP Recommends.
Other Vitamin and Mineral Friends
Having a healthy diet and lifestyle is key to optimising your vitamin and mineral levels. Here are just a few of your best friends when it comes to ensuring your body has a fine balance of all the essential nutrients to help it function efficiently:
The more you reduce the strain on your basic bodily systems the more nutrients and energy your body has to put towards what it considers less important systems, e.g. skin, energy and sexual health.
Vitamin & Mineral Foes
Calcium, Magnesium, Iron, Zinc & Copper
Some vitamins and minerals are foes as they antagonise (interfere or compete with) one another. For instance a high intake of calcium can interfere with the absorption of magnesium, iron and zinc. Iron & zinc, iron & copper and copper & zinc compete with one another as they both use the same sites/pathways of absorption. If you have too much of one it could cause an insufficiency or deficiency in another.
Vitamin A & Vitamin D
Too much Vitamin A can reduce the effectiveness of Vitamin D, potentially impacting bone health.
Vitamin E & Vitamin K
High doses of Vitamin E can interfere with Vitamin K’s role in blood clotting which could cause problems prior to surgery or in the event of an injury.
Should you avoid eating and drinking vitamin & mineral foes?
No! In a well balanced and varied, whole-food diet, vitamins and minerals come cleverly ‘packaged’ by nature to provide all the essential nutrients in the ‘dosages’ your body needs, so they can work together to help you live a happy healthy life.
It is more important to be aware of vitamin and mineral foes when taking supplements (containing high doses of certain vitamins and minerals) or if you are looking to increase your levels of a specific nutrient using food sources.
If you would like to increase your vitamin and mineral levels with supplements it is highly advisable that you seek the guidance of qualified Nutritional Therapist who will have a good understanding of vitamin and mineral friends and foes. You can find a qualified Nutritional Therapist at our practitioner directory.
Other Vitamin & Mineral Foes
There are many other factors, aside from your diet, that can have a negative impact on how your body absorbs, makes use of and stores essential vitamins and minerals:
Alcohol
Smoking
Recreational drugs
Medications (prescribed or over the counter)
Chronic stress
Ill health
Environmental pollution
Poor sleep
A diet lacking variety or full of ultra processed food
Genetics
Age
Each of the vitamin and mineral foes above can impact your nutrient levels. For example, smoking can lead to a Vitamin C deficiency, and the oral contraceptive can affect the absorption and excretion of numerous vitamins and minerals, including magnesium, zinc and B vitamins. In terms of lifestyle factors, chronic stress can lead to reduced levels of B vitamins, calcium and magnesium.
If you are looking to support and optimise your health it is important to understand whether nutrient imbalances or deficiencies may be responsible for some of your symptoms, for example:
Fatigue/Low energy
Frequent cold/infections
Skin, hair and nail conditions
Muscle cramps
Digestive issues
Hormone imbalances (sex hormones, stress, blood sugar imbalances)
and more!
Some tests are available from your GP. Alternatively, Nutritional Therapists can provide you with more in-depth testing and support using questionnaires, private testing and personalised plans. You can also find at home test kits over at THP Recommends - under Private Testing.
Maintaining Balanced Vitamins & Minerals Through Diet & Lifestyle
Adopting a healthy lifestyle, enjoying fresh air and moderate exercise, alongside a healthy and varied whole-food diet will help ensure you get a balanced selection of all the essential vitamins and minerals your body needs. You can learn everything you need to know about how to simply and effectively implement a nutritious whole-food diet by enrolling onto our Online Course 'Nutrition: The Corner Pieces'.
If however you are on a restricted diet, take certain prescribed or over the counter medications or have any health conditions, reach out to a healthcare practitioner to advise you on the best ways to rebalance your vitamin and mineral levels.
Learn all about Vitamin D: What, Where, When, Why & How!
In our upcoming blog post we will take a closer look at 'Vitamin D: What, Where, When, Why, How', how to test your levels and optimise your intake to keep you happy and healthy over the winter months.
Happy Puzzling!
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