Vitamins That Complement Each Other

Quick Scoop

• Some vitamins have a synergistic relationship, meaning they work better when taken together.
• On the other hand, some vitamins you shouldn’t take together since they can reduce each other’s uptake.
• Vitamin C and Zinc supplements can be taken together to support immune system function.†
• Vitamin D plays a crucial role in bone health by helping your body absorb Calcium. It also pairs well with Vitamin K2, which helps deposit absorbed Calcium into bones.†
• Adequate Magnesium in the body is needed for proper Vitamin D absorption in the GI tract.

If your supplement routine includes more than a daily multivitamin, you may be wondering whether you can take all of your vitamins at the same time. Taking everything at once offers convenience, especially if you have a hard time remembering to regularly take your supplements.

Just like peanut butter and jelly, some vitamin and mineral combinations are made for each other. Nutrients that work better when taken together have a synergistic relationship, which means they can maximize each other’s absorption and function inside your body.

Knowing what vitamins complement each other — and what vitamins should not be taken together — can help you get the most nutrition and benefit out of your vitamins. Keep reading to learn what vitamins to take together to optimize your wellness routine.

What vitamins can be taken together?

Vitamins are essential for good health. Although nutrient-dense foods should be your first choice to meet your needs for vitamins and minerals, supplements can help fill in gaps in your diet and support a more balanced nutrient intake. Supplements can also offer enhanced nutrition support for specific needs, such as bone health, immunity, and sleep.†

How you time and combine your supplements can either enhance or interfere with how your body processes the nutrients that support your wellness. Here are six vitamin and mineral combinations that work even better when taken together vs solo.

1.   Vitamin C and Zinc

If you’re looking for antioxidant support, consider taking Vitamin C and Zinc together. Vitamin C is an antioxidant that supports the immune system and healthy skin. Zinc also has antioxidant properties and is vital for normal growth and development.†

Both Vitamin C and Zinc are usually found in multivitamins and they’re popular as stand-alone supplements to support immune system function. When taken together, these nutrients can support the body’s natural defense system.^†

2.   Vitamin C and Iron

Iron is essential for everyone to support normal red blood cell production and oxygen transport through the body. Meat, poultry, and shellfish are the best sources of Iron, but supplements may be needed by those with increased Iron needs, such as pregnant women, older adults, individuals who eat a plant-based diet, and people who have been diagnosed with low Iron levels.†

Vitamin C can aid Iron absorption from both food sources and supplements.[1] To benefit, pair a Vitamin C supplement with food or add citrus fruit, strawberries, or bell peppers — all good sources of Vitamin C — with iron-containing meals.

Read More: 15 Foods High In Vitamin C

3.   Calcium and Vitamin D

Can you take Calcium and Vitamin D together? The answer is yes. These two nutrients are a winning combo for bone health.†

Calcium is the key mineral that makes up the structure of bones and teeth. Although bone formation is complete in your mid-twenties, Calcium remains important all through adulthood to maintain strong bones. Adequate Calcium throughout life, as part of a well-balanced diet, may reduce the risk of osteoporosis.

Vitamin D also supports bone health by helping Calcium from food and supplements get into your bloodstream. Vitamin D helps support Calcium absorption, so pairing them together can help your body absorb more Calcium.[2] Without Vitamin D, the Calcium you take in from supplements and food can’t be used. Vitamin D is a fat-soluble vitamin, so it’s a good idea to take this pairing with a meal that contains some fat, such as eggs or a slice of toast with nut butter.†

Read More: Vitamin D and Calcium for Bone Health

4.   Vitamin D and Vitamin K2

Vitamins D and K have a few things in common. For starters, they’re both fat soluble vitamins, which means they’re best absorbed in the presence of fat. They also have important roles in balancing the amount of Calcium in your body.

As stated above, Vitamin D helps your body absorb Calcium. Vitamin K2, which is one of two forms of Vitamin K, is responsible for moving Calcium from your bloodstream to your bones. Taking D and K2 together can support both bone health and heart health.[3]†

Read More: What Is Vitamin K: Benefits, Dosage, and Uses

5.   Vitamin D and Omega-3s

Vitamin D doesn’t just support bone health, it also helps regulate your body’s immune response. Research also links adequate levels of Vitamin D with better health.^† [4]

Taking Vitamin D with a fat-containing meal or snack can enhance absorption, but are there any other nutrients that can help improve Vitamin D levels?

6.   Magnesium and Vitamin D

It’s estimated that most people who eat a Standard American Diet, which is characterized by high intakes of processed foods, don’t consume enough dietary Magnesium. An essential mineral, Magnesium assists in a lot of important jobs in the body, such as muscle and nerve function. Magnesium is also important for muscle relaxation.†

Adequate levels of Magnesium are needed to release parathyroid hormone (PTH) from the parathyroid glands, which are needed for adequate absorption of Vitamin D in the GI tract. Those with low levels of magnesium may have a harder time absorbing Vitamin D in the gut.[6]†

So, can you take Vitamin D and Magnesium together? Yes, taking these nutrients at the same time can help ensure your body has what it needs to support normal Vitamin D levels.

Read More: What Is Vitamin D and What Does It Do?

The Bottom Line

Many people add vitamin and mineral supplements to their daily routine to support good health. It turns out some vitamins complement each other.

Nutrients that work better together help enhance each other’s absorption and/or function. Combinations that don’t work well together can interfere with absorption, meaning you get less than intended. Understanding what vitamins can be taken together can help you get the most out of your vitamins.

Before starting any new supplements, talk to your healthcare provider.

Learn More About Healthy Lifestyles

• What Vitamins Shouldn’t Be Taken Together?
• Why Do We Need Vitamins: Why Every Vitamin Counts When It Comes To Our Health
• When Is The Best Time To Take Vitamins & Supplements?
• Try An Alternative Way To Take Your Vitamins & Supplements

Follow @NatureMadeVitamins on Instagram for new product news, healthy tips, and more.

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. Piskin E, Cianciosi D, Gulec S, Tomas M, Capanoglu E. Iron Absorption: Factors, Limitations, and Improvement Methods. ACS Omega. 2022;7(24):20441-20456. Published 2022 Jun 10. doi:10.1021/acsomega.2c01833
2. Khazai N, Judd SE, Tangpricha V. Calcium and vitamin D: skeletal and extraskeletal health. Curr Rheumatol Rep. 2008;10(2):110-117. doi:10.1007/s11926-008-0020-y
3. van Ballegooijen AJ, Pilz S, Tomaschitz A, Grübler MR, Verheyen N. The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health: A Narrative Review. Int J Endocrinol. 2017;2017:7454376. doi:10.1155/2017/7454376
4. Zmijewski MA. Vitamin D and Human Health. Int J Mol Sci. 2019;20(1):145. Published 2019 Jan 3. doi:10.3390/ijms20010145
5. Alhabeeb H, Kord-Varkaneh H, Tan SC, et al. The influence of omega-3 supplementation on vitamin D levels in humans: a systematic review and dose-response meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr. 2022;62(11):3116-3123. doi:10.1080/10408398.2020.1863905
6. Rosanoff A, Dai Q, Shapses SA. Essential Nutrient Interactions: Does Low or Suboptimal Magnesium Status Interact with Vitamin D and/or Calcium Status?. Adv Nutr. 2016;7(1):25-43. Published 2016 Jan 15. doi:10.3945/an.115.008631