Micronutrient Interrelationships: Synergism

Agil Nature August 30, 2023

Agil Nature Published on September 11, 2023Updated on October 20, 2023

Micronutrient Interrelationships: Synergism

The right combination of nutritional supplements for optimal nutrient absorption

Dietary supplements can be a valuable addition to a balanced diet to ensure our body receives all essential nutrients. A crucial question, however, is how best to combine these supplements to maximize their effectiveness. In this article we would like to introduce you to some important combinations of nutritional supplements to ensure optimal nutrient absorption.

1. Selenium with Vitamin C: Selenium is an essential trace element that is important for many body functions. It acts as an antioxidant and supports the immune system and thyroid function. The combination of the selenium preparation “selenomethionine” with vitamin C improves the absorption of selenium in the body. Vitamin C increases the availability of selenomethionine and thus supports its effectiveness. Choose a high-quality selenium supplement in the form of selenomethionine and take it with a source of vitamin C , such as fresh fruits or vegetables.

2. Iron with Vitamin C, Vitamin A and Vitamin B12 : Iron is an essential mineral for the formation of red blood cells and the transport of oxygen in the body. Taking iron at the same time as vitamin C, vitamin A and vitamin B12 improves the absorption of iron. Vitamin C promotes the absorption of iron from plant sources, while vitamin A and vitamin B12 support the formation of red blood cells. Be sure to take an iron supplement in combination with these vitamins to maximize effectiveness.

3. Vitamin K2 with calcium, magnesium and omega-3: Vitamin K2 plays an important role in regulating calcium metabolism and supports bone health. The combination of vitamin K2 with calcium, magnesium and omega-3 fatty acids works synergistically and optimizes the absorption and use of these nutrients in the body. Calcium and magnesium are crucial for strong bones and omega-3 fatty acids have anti-inflammatory properties. Be sure to choose high-quality supplements that contain these nutrients in appropriate ratios.

4. Vitamin D with calcium, magnesium, vitamin K2 and omega-3: The combination of vitamin D with calcium, magnesium, vitamin K2 and omega-3 fatty acids is optimal for maintaining healthy bone and cardiovascular health. These nutrients work together to support the absorption and metabolism of calcium while providing anti-inflammatory properties. To ensure you are getting these nutrients in adequate amounts, we recommend that you either choose high-quality supplements or include natural sources of these nutrients in your diet.

5. Magnesium with calcium, vitamin K2 and boron: The combination of magnesium with calcium, vitamin K2 and boron is beneficial for bone health and mineral metabolism. Magnesium and calcium are already present in combination in breast milk. In addition, recent research has found that these two minerals complement each other very well in their positive effects when taken in an amount of less than 2 grams per day. These nutrients work together to promote bone stability and improve the absorption of calcium and magnesium. It is recommended to make a careful selection of high-quality nutritional supplements or follow a diet rich in natural sources of magnesium and calcium. At the same time, it may be beneficial to include foods that are high in vitamin K2 and boron, as this combination can help promote optimal absorption and utilization of these nutrients in the body.

6. Zinc with vitamin C and B vitamins (except folic acid): Zinc, as an essential trace element, is involved in a variety of metabolic processes (cofactor in more than 300 enzymes) in the body and plays an important role in maintaining health. The synergistic combination of zinc with vitamin C and B vitamins (except folic acid) can achieve positive effects on energy metabolism, the immune system and general health. A conscious choice of high-quality nutritional supplements or consumption of natural zinc-rich foods in combination with a diet rich in vitamin C and B vitamins can help optimize the effect.

Sources:

Zamani MM, Mortazavi SH, Monajjemzadeh M, Piranfar V, Aalidaeijavadi Z, Bakhtiarian A. Protective Effect of Combined Long Time Administration of Selenium and Vitamin C on Liver and Kidney Toxicity of Cadmium in Rats. Iran J Pathol . 2021 Spring;16(2):174-180. doi : 10.30699/IJP.2020.135777.2489. Epub 2020 Nov 23. PMID: 33936228; PMCID: PMC8085284.

da Cunha MSB, Campos Hankins NA, Arruda SF. Effect of vitamin A supplementation on iron status in humans: A systematic review and meta-analysis. Crit Rev Food Sci Nutr . 2019;59(11):1767-1781. doi : 10.1080/10408398.2018.1427552. Epub 2018 Feb 5. PMID: 29336593.
Li N, Zhao G, Wu W, Zhang M, Liu W, Chen Q, Wang X. The Efficacy and Safety of Vitamin C for Iron Supplementation in Adult Patients With Iron Deficiency Anemia : A Randomized Clinical Trial. JAMA Network Open. 2020 Nov 2;3(11 ):e 2023644. doi : 10.1001/jamanetworkopen.2020.23644. PMID: 33136134; PMCID: PMC7607440.
Fishman, SM et al. “The role of vitamins in the prevention and control of anemia .” Public health nutrition vol. 3.2 (2000): 125-50. doi:10.1017/s1368980000000173
Capozzi, Anna et al. “Calcium, vitamin D, vitamin K2, and magnesium supplementation and skeletal health.” Maturitas vol. 140 (2020): 55-63. doi:10.1016/j.maturitas .2020.05.020
AlHajri, Lamia et al. “Effect of Vitamin K2 Alone or in Combination on Various Bone Turnover Markers Amongst Postmenopausal Females.” Journal of bone metabolism vol. 28.1 (2021): 11-26. doi:10.11005/jbm.2021.28.1.11

Chevalier L, Vachon A, Plourde M. Pharmacokinetics of Supplemental Omega-3 Fatty Acids Esterified in Monoglycerides, Ethyl Esters, or Triglycerides in Adults in a Randomized Crossover Trial. J Nutr. 2021 May 11;151(5):1111-1118. doi: 10.1093/jn/nxaa458.
Capozzi, Anna et al. “Calcium, vitamin D, vitamin K2, and magnesium supplementation and skeletal health.” Maturitas vol. 140 (2020): 55-63. doi:10.1016/j.maturitas .2020.05.020
Pizzorno, Lara. “Nothing Boring About Boron.” Integrative medicine (Encinitas, Calif.) vol. 14.4 (2015): 35-48.
Gromova, OA et al. “ Synergistic application of zinc and vitamin C to support memory , attention and the reduction of the risk of the neurological diseases ] . Zhurnal neurology and psikhiatrii imeni SS Korsakova vol. 117.7 (2017): 112-119. doi:10.17116/jnevro201711771112-119
Ip C. Interaction of vitamin C and selenium supplementation in the modification of mammary carcinogenesis in rats. J Natl Cancer Inst. 1986 Jul;77(1):299-303. PMID: 3088312.

Skřivan , M. & Marounek , Milan & Englmaierová , Michaela & Skřivanová , V.. (2013). Influence of dietary vitamin C and selenium, alone and in combination, on the performance of laying hens and quality of eggs. Czech Journal of Animal Science. 58. 91-97. 10.17221/6619-CJAS.
Schuchardt, JP, & Hahn, A. (2017). Intestinal Absorption and Factors Influencing Bioavailability of Magnesium-An Update. Current nutrition and food science, 13(4), 260–278. https://doi.org/10.2174/1573401313666170427162740
Li, R., Li, Z., Huang, Y., Hu, K., Ma, B., & Yang, Y. (2022). The effect of magnesium alone or its combination with other supplements on the markers of inflammation, OS and metabolism in women with polycystic ovarian syndrome (PCOS): A systematic review. Frontiers in endocrinology, 13, 974042. https://doi.org/10.3389/fendo.2022.974042