How should you combine vitamins and minerals? Discover some practical tips

Certain vitamins and minerals coexist in the body within the same physiological processes. Combining them in the diet or in a single supplement is therefore justified by the range of functions they perform. Although many of the properties of nutrients remain unknown, the interactions between certain ones have been studied both in laboratory settings and in human trials. It is particularly worth being aware of these interactions when one’s diet is not very varied and is rich in processed foods.

1. Vitamin D with calcium
2. Vitamin B6 with magnesium
3. Vitamin C with iron
4. Vitamin B9 with zinc

Vitamin D with calcium

Vitamin D (cholecalciferol/ergocalciferol) and calcium are a combination that is particularly important for bone and dental health. Vitamin D contributes to the normal absorption and utilisation of calcium and to the maintenance of normal blood calcium levels, whilst calcium contributes to the maintenance of healthy bones and teeth, as well as to the normal functioning of muscles.

Combining these ingredients is therefore sensible when the aim is to support normal calcium metabolism and aspects related to the skeletal system. Vitamin D is found primarily in oily sea fish, eggs and fortified products, whilst calcium is found mainly in milk, yoghurt, kefir and cheese, but also in highly mineralised waters, calcium-salt-coagulated tofu, sesame seeds and certain brassica vegetables. For people who rarely consume dairy products or have little exposure to sunlight (which leads to the production of vitamin D in the skin), this combination may be particularly important.

Vitamin B6 with magnesium

Vitamin B6 (pyridoxine/pyridoxal/pyridoxamine) and magnesium are often combined, as both contribute to the normal functioning of the nervous system, normal energy metabolism, and the reduction of tiredness and fatigue. Magnesium also contributes to normal muscle function, the maintenance of electrolyte balance and normal protein synthesis, whilst vitamin B6 supports normal protein and glycogen metabolism and the normal functioning of the immune system.

This combination therefore makes sense where daily physical and mental stress is a factor. Magnesium can be found in, amongst other things, cocoa, pumpkin seeds, seeds, nuts, whole grain products and pulses. Vitamin B6, on the other hand, is found in poultry, fish, potatoes, bananas, whole grains and pulses.

Vitamin C with iron

Vitamin C (ascorbic acid) and iron are one of the most logical nutritional combinations. Vitamin C helps increase iron absorption, whilst iron itself contributes to the normal formation of red blood cells and haemoglobin, the normal transport of oxygen in the body, the normal functioning of the immune system, and the reduction of tiredness and fatigue.

This combination is particularly important in diets where a large proportion of iron comes from plant-based foods. Good sources of vitamin C include peppers, parsley, kiwis, strawberries, blackcurrants, broccoli and citrus fruits. Iron is found in meat, offal and fish, but also in pulses, pumpkin seeds, cocoa, grains and green leafy vegetables.

"Collagen is a natural component of connective tissue, and vitamin C contributes to the normal formation of collagen to ensure the proper functioning of the skin, bones, cartilage, teeth and blood vessels. Therefore, an adequate intake of vitamin C is an important part of the daily diet, including for physically active people." Łukasz Domeracki – Dietitian

Vitamin B9 with zinc

Biotin (vitamin B9) and zinc are usually discussed in the context of skin and hair. Biotin contributes to the maintenance of normal hair and skin, whilst zinc contributes to the maintenance of normal hair, skin and nails, as well as to normal protein synthesis and the protection of cells from oxidative stress. This combination is functionally coherent, as it relates to tissues that are particularly sensitive to diet and the body’s overall nutritional status.

Biotin is found, amongst other things, in eggs, offal, nuts, seeds and certain whole grains, whilst zinc can be found in meat, seafood, cheese, eggs, pumpkin seeds, pulses and cereal products. It is worth remembering that, in the case of zinc, bioavailability from animal products is higher than from most plant-based products; therefore, it is not only the content in the diet that matters, but also its overall composition.

Reference values for common combinations of vitamins and minerals

Sources:

• Khazai, N., Judd, S. E., & Tangpricha, V. (2008). Calcium and vitamin D: skeletal and extraskeletal health. Current rheumatology reports, 10(2), 110–117. https://doi.org/10.1007/s11926-008-0020-y
• Pouteau, E., Kabir-Ahmadi, M., Noah, L., Mazur, A., Dye, L., Hellhammer, J., Pickering, G., & Dubray, C. (2018). Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: A randomized, single-blind clinical trial. PloS one, 13(12), e0208454. https://doi.org/10.1371/journal.pone.0208454
• Deng, J., Ramelli, L., Li, P. Y., Eshaghpour, A., Li, A., Schuenemann, G., & Crowther, M. A. (2024). Efficacy of vitamin C with Fe supplementation in patients with iron deficiency anemia: a systematic review and meta-analysis. Blood vessels, thrombosis & hemostasis, 1(4), 100023. https://doi.org/10.1016/j.bvth.2024.100023
• Ogawa, Y., Kinoshita, M., Sato, T., Shimada, S., & Kawamura, T. (2019). Biotin Is Required for the Zinc Homeostasis in the Skin. Nutrients, 11(4), 919. https://doi.org/10.3390/nu11040919