Debunking Vitamin Myths: Can Vitamin C Support Immune Health?

Vitamin C has been shown to support immune health, however most scientists agree that Vitamin C is not an effective singular treatment for any illness. Vitamin C can supplement a healthy immune system.1

Debunking Vitamin Myths: Is More Vitamin D Really Better?

Vitamin D is important for your health, but “the more, the better” isn’t true when it comes to this essential vitamin. Let’s start with the facts: Your body needs vitamin D to help absorb calcium from the intestines. This calcium helps to “mineralize the skeleton” over the course of your life and plays a part in forming the hardened bone that keeps you strong and healthy.2 A myth that dermatologists often try to disprove is that you need to get a certain amount of daily sun exposure in order to produce a healthy amount of Vitamin D. This is not true. The majority of people are able to get enough vitamin D in fortified foods and vitamin D supplements, although a safe amount of sun exposure to intake beneficial vitamins is recommended as well.2

Vitamins Best Taken Together | Centrum

Woman examines the contents of dietary supplements she has at home to identify which vitamins to take together.

Maximizing Nutritional Synergy: Vitamins Best Taken Together

While individual vitamins and minerals play distinct roles in maintaining our health, some vitamins and minerals work synergistically, helping to enhance each other's absorption and effectiveness. Understanding which vitamins should be taken together can help you derive the maximum benefit from your nutritional supplements or dietary choices. Additionally, taking a multivitamin can simplify the process of ensuring that you receive these vitamin pairings. Let’s explore vitamin and mineral combos that work well together and how a multivitamin can facilitate their synergistic effects.

What to Take with Vitamin C

Vitamin C is a common vitamin for pairing with minerals. Here are some common combos:

Iron and vitamin C. Vitamin C enhances the absorption of non-heme iron, which is found in plant-based foods and supplements.^1,2 Consuming vitamin C-rich foods or supplements alongside iron sources may improve the body's ability to absorb iron and can help maintain healthy iron levels which is especially important for vegetarians and vegans who may have trouble getting adequate iron in their diets.
Zinc and vitamin C. When combined, vitamin C and zinc enhance each other's effectiveness in supporting the immune system and overall health. Incorporating vitamin C and zinc into your diet or through supplements can be a valuable strategy to promote immune health and well-being.³

What to Take with Vitamin D

Vitamin D combinations abound, with examples of vitamins and minerals working better together. Here are some of the vitamin D combinations that are known to work together:

Calcium and vitamin D. One of the most well-known vitamin pairings is vitamin D and calcium. Vitamin D is required for the absorption of calcium in the intestines, promoting the maintenance of appropriate calcium levels in the blood.⁴ By taking these two together, you can help ensure that the calcium you consume is effectively utilized by your body to help support bone health.
Vitamin K and vitamin D. Vitamin K and D collaborate to support bone health and proper blood clotting. While vitamin D facilitates calcium absorption, vitamin K is vital for directing calcium into the bones and away from the arteries and soft tissues. Together, they help maintain bone density and cardiovascular health.⁵
Magnesium and vitamin D. Magnesium activates vitamin D, helping to ensure its effectiveness, and studies suggest that magnesium supplementation may help improve the utilization of vitamin D for maintaining bone health.⁶

Other Vitamin and Mineral Combos

Other combos to keep in mind for optimizing your nutrition include:

Vitamin A and iron

Several studies suggest that consuming these nutrients in tandem helps to ensure that iron is effectively utilized in the body, as vitamin A and iron support the synthesis of hemoglobin, a protein responsible for carrying oxygen in red blood cells.⁷

B Vitamins

The B vitamins, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin), often function best when taken together. They play crucial roles in supporting metabolism, energy production, normal brain function, and maintaining healthy skin, hair, and nails. A comprehensive B-complex supplement helps ensure you receive balanced amounts of these essential vitamins.

Calcium and magnesium

These nutrients work together in several cellular processes, including bone and tissue maintenance. Both calcium and magnesium are essential minerals, and when taken together, they can support normal nerve cell communication and muscle function.⁹

Multivitamins: A Convenient Solution

Taking individual vitamin supplements to meet all your nutritional needs can take time and effort. This is where multivitamins shine. A well-formulated multivitamin combines vitamins and minerals that work synergistically and provide a broad spectrum of nutrients, helping ensure you get all the essential pairings.

Understanding which vitamins should be taken together can help maximize the health benefits of your nutritional supplements or dietary choices. When combined strategically, vitamin pairings like these (and others) contribute to better health. A well-chosen multivitamin can simplify, helping ensure you receive these synergistic vitamin combinations, providing a convenient and effective way to support your overall well-being.

Hide References
Vitamin C. National Institutes of Health, Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/. Accessed 11/9/2023.

Iron. National Institutes of Health, Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/. Accessed 11/9/2023.

Immune-enhancing role of vitamin C and zinc and effect on clinical conditions. Ann Nutr Metab. https://pubmed.ncbi.nlm.nih.gov/16373990/. Accessed 11/9/2023.

Calcium. National Institutes of Health, Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/. Accessed 11/9/2023.

Proper Calcium Use: Vitamin K as a Promoter of Bone and Cardiovascular Health. Integr Med (Encinitas). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566462/. Accessed 11/9/2023.

Role of Magnesium in Vitamin D Activation and Function. J Am Osteopath Assoc. https://pubmed.ncbi.nlm.nih.gov/29480918/. Accessed 11/9/2023.

Vitamin A and Iron Interactions. International Vitamin A Consultative Group. https://pdf.usaid.gov/pdf_docs/Pnacp993.pdf. Accessed 11/9/2023.

Vitamin B. Victoria Department of Health. https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b. Accessed 12/6/2023.

Effect of calcium and magnesium on inflammatory cytokines in accidentally multiple fracture adults. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8735799/. Accessed 12/6/2023.

Nutrition's dynamic duos. Harvard Health Publishing. https://www.health.harvard.edu/newsletter_article/Nutritions-dynamic-duos. Accessed 12/6/23.

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