Nutrients that Function Together

Some nutrients are so closely interrelated that their effectiveness in the body is markedly improved when they are taken together with other nutrients. Minerals are especially important in aiding the effectiveness of specific vitamins.

For example, Vitamin A can be utilized more effectively within the body when taken with the B-complex vitamins, and vitamins C, D, E, and unsaturated fatty acids. Calcium, phosphorus, and zinc are also recommended to increase the effectiveness of vitamin A.

The following chart provides a basic guide to nutrients that function best when taken together.

A. VITAMINS

1. VITAMIN A IS MORE EFFECTIVE WHEN TAKEN WITH

Vitamin B complex Helps preserve stored vitamin A

Choline

Vitamin C Helps protect against toxic effects of vitamin A. and Helps prevent oxidation.

Vitamin D 1 part vitamin D to 10 parts vitamin A.

Vitamin E Acts as an antioxidant.

Unsaturated fatty acids

Calcium

Phosphorus

Zinc Helps in the absorption of vitamin A.

VITAMIN A ANTAGONISTS

Air pollution

Alcohol

Arsenicals

Aspirin

Corticosteroid drugs (such as prednisone and cortisone)

Dicumarol

Mineral oil

Nitrates

Phenobarbital

Thyroid

2. VITAMIN B COMPLEX IS MORE EFFECTIVE WHEN TAKEN WITH

Vitamin C

Vitamin E

Calcium

Phosphorus

VITAMIN B COMPLEX ANTAGONISTS

Alcohol

Antibiotics

Aspirin

Corticosteroid drugs

Diuretics

3. VITAMIN B1 (THIAMINE) IS MORE EFFECTIVE WHEN TAKEN WITH

Vitamin B complex

Vitamin B2 (riboflavin)

Folic acid

Niacin

Vitamin C – Helps protect against oxidation.

Vitamin E

Manganese

Sulfur

VITAMIN B1 ANTAGONISTS

Alcohol

Antibiotics

Excess sugar

4. VITAMIN B2 (RIBOVLAVIN) IS MORE EFFECTIVE WHEN TAKEN WITH

Vitamin B complex

Vitamin B6 – Vitamin B2 and vitamin B6 doses should usually be about the same.

Niacin

Vitamin C – Helps protect against oxidation.

VITAMIN B2 ANTAGONISTS

Alcohol

Antibiotics

Oral contraceptives

5. NIACIN (B3) IS MORE EFFECTIVE WHEN TAKEN WITH

Vitamin B complex

Vitamin B1 (thiamine)

Vitamin B2 (riboflavin)

Vitamin C Helps protect against oxidation.

NIACIN ANTAGONISTS

Alcohol

Antibiotics

Excess sugar

6. PANTOTHENIC ACID (B5) IS MORE EFFECTIVE WHEN TAKEN WITH

Vitamin B complex

Vitamin B6 (pyridoxine)

Vitamin B12

Biotin Aids in the absorption of pantothenic acid.

Folic acid Aids in the absorption of pantothenic acid.

Vitamin C – Helps protect against oxidation.

Calcium

Sulfur

PANTOTHENIC ACID ANTAGONISTS

Aspirin

Methylbromide (an insecticide fumigant for some foods)

7. VITAMIN B6 (PYRIDOXINE) IS MORE EFFECTIVE WHEN TAKEN WITH

Vitamin B complex

Vitamin B1 (thiamine) – Vitamin B1 and vitamin B6 doses should usually be about the same

Vitamin B2 (riboflavin) – Vitamin B2 and vitamin B6 doses should usually be about the same.

Pantothenic acid

Vitamin C

Magnesium

Potassium

Linoleic acid

Sodium

VITAMIN B6 ANTAGONISTS

Cortisone

Estrogen

Oral contraceptives

8. VITAMIN B12 IS MORE EFFECTIVE WHEN TAKEN WITH

Vitamin B complex

Vitamin B6 (pyridoxine) –  Helps increase absorption of vitamin B12.

Choline

Folic acid

Inositol

Vitamin C – Helps increase absorption of vitamin B12.

Calcium

Iron – Helps increase absorption of vitamin B12.

Potassium

Sodium

VITAMIN B12 ANTAGONISTS

Dilantin

Oral contraceptives

9. PANGAMIC ACID (B15) IS MORE EFFECTIVE WHEN TAKEN WITH

Vitamin B complex

Vitamin C

Vitamin E

10. FOLIC ACID IS MORE EFFECTIVE WHEN TAKEN WITH

Vitamin B complex

Vitamin B12

Biotin

Pantothenic acid

Vitamin C – Helps protect against oxidation.

FOLIC ACID ANTAGONISTS

Alcohol

Anticonvulsants

Oral contraceptives

Phenobarbital

11. VITAMIN C IS MORE EFFECTIVE WHEN TAKEN WITH

All vitamins and minerals

Bioflavonoids

Calcium – Helps body utilize vitamin C.

Magnesium – Helps body utilize vitamin C.

VITAMIN C ANTAGONISTS

Alcohol

Antibiotics

Antihistamines

Aspirin

Baking soda

Barbiturates

Cortisone

DDT

Estrogen

Oral contraceptives

Petroleum

Smoking

Sulfa drugs

12. VITAMIN D IS MORE EFFECTIVE WHEN TAKEN WITH

Vitamin A – 10 parts vitamin A to 1 part vitamin D.

Choline – Helps to prevent toxicity.

Vitamin C Helps to prevent toxicity.

Unsaturated fatty acids

Calcium

Phosphorus

VITAMIN D ANTAGONISTS

Alcohol

Corticosteroid drugs

Oral contraceptives

Dilantin

13. VITAMIN E IS MORE EFFECTIVE WHEN TAKEN WITH

Vitamin A

Vitamin B complex

Vitamin B1 (thiamine)

Inositol – Helps body utilize vitamin E.

Vitamin C – Helps protect against oxidation.

Unsaturated fatty acids

Manganese – Helps body utilize vitamin E.

Selenium

VITAMIN E ANTAGONISTS

Air pollution

Antibiotics

Chloride

Hypolipidemic drugs

Inorganic iron

Mineral oil

Oral contraceptives

Rancid fats and oils

UNSATURATED FATTY ACIDS ARE MORE EFFECTIVES WHEN TAKEN WITH

Vitamin A

Vitamin C

Vitamin D

Vitamin E – Helps prevent oxidation and depletion.

Phosphorus

14. VITAMIN K IS MORE EFFECTIVE WHEN TAKEN WITH

No information is available at this time.

VITAMIN K ANTAGONISTS

Air pollution

Antibiotics

Anticoagulants

Mineral oil

Radiation

Rancid oils and fats

15. BIOFLAVONOIDS (VITAMIN P) IS MORE EFFECTIVE WHEN TAKEN WITH

Vitamin C

B.MINERALS

1. CALCIUM IS MORE EFFECTIVE WHEN TAKEN WITH

Vitamin A Aids in absorption.

Vitamin C – Aids in absorption.

Vitamin D – Helps in the reabsorption of calcium in kidney tubules and in the retention and utilization of calcium.

Unsaturated fatty acidsHelps make calcium available to tissues.

Iron Aids in absorption.

Magnesium – 2 parts calcium to 1 part magnesium.

Manganese

Phosphorus

Hydrochloric acid

CALCIUM ANTAGONISTS

Aspirin

Corticosteroid drugs

Thyroid

2. CHLORINE IS MORE EFFECTIVE WHEN TAKEN WITH

No information is available at this time.

3. COPPER IS MORE EFFECTIVE WHEN TAKEN WITH

Cobalt

Iron

Zinc

4. FLUORINE IS MORE EFFECTIVE WHEN TAKEN WITH

No information is available at this time.

5. IODINE IS MORE EFFECTIVE WHEN TAKEN WITH

No information is available at this time.

6. IRON IS MORE EFFECTIVE WHEN TAKEN WITH

Vitamin B12 Helps iron function in the body.

Folic acid

Vitamin C Aids in absorption.

Calcium

Cobalt

Copper

Phosphorus

Hydrochloric acid – Needed for assimilation of iron.

IRON ANTAGONISTS

Antacids

Aspirin

EDTA (a food preservative)

Vitamin E

7. MAGNESIUM IS MORE EFFECTIVE WHEN TAKEN WITH

Vitamin B6

Vitamin C

Vitamin D

Calcium – 1 part magnesium to 2 parts calcium.

Phosphorus

Protein

MAGNESIUM ANTAGONISTS

Alcohol

Corticosteroid drugs

Diuretics

8. MANGANESE IS MORE EFFECTIVE WHEN TAKEN WITH

Vitamin B1 (thiamine)

Vitamin E

Calcium

Phosphorus

MANGANESE ANTAGONISTS

Antibiotics

9. PHOSPHORUS IS MORE EFFECTIVE WHEN TAKEN WITH

Vitamin A

Vitamin D

Unsaturated fatty acids

Calcium – 1 part phosphorus to 2.5 parts calcium.

Iron

Manganese

Protein

PHOSPHORUS ANTAGONISTS

Alcohol

Antacids

Aspirin

Corticosteroid drugs

Diuretics

Thyroid

10. POTASSIUM IS MORE EFFECTIVE WHEN TAKEN WITH

Vitamin B6

Sodium

POTASSIUM ANTAGONISTS

Aspirin

Corticosteroid drugs

Diuretics

Sodium

11. SELENIUM IS MORE EFFECTIVE WHEN TAKEN WITH

Vitamin E

12. SULFUR IS MORE EFFECTIVE WHEN TAKEN WITH

Vitamin B complex

Vitamin B1 (thiamine)

Biotin

Pantothenic acid

13. ZINC IS MORE EFFECTIVE WHEN TAKEN WITH

Vitamin A

Vitamin B6

Vitamin E

Calcium

Copper

Phosphorus

ZINC ANTAGONISTS

Alcohol

Chelating compounds (use to remove excess copper)

Corticosteroid drugs

Diuretics

Oral contraceptives

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