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 acids – Helps 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
