You\u2019ve probably heard that some supplements shouldn\u2019t be mixed\u2014but on the flip side, certain vitamin and mineral combinations actually work better in tandem. Dietitians say these nutrient pairings are worth considering for their added benefits.\n<\/p>\n
For the approximately 10 million Americans living with osteoporosis, bone health is naturally top of mind. If you\u2019re looking to strengthen your skeleton, consider combining vitamin D and calcium<\/a>.\n<\/p>\n \u201cVitamin D and calcium work synergistically to support bone health and prevent osteoporosis,\u201d Julie Pace, RDN<\/a>, of Core Nutrition Health & Wellness, told Health.\u00a0\u201cVitamin D is essential for calcium absorption in the gut. Without it, your body can\u2019t use calcium effectively,\u201d she explained.\n<\/p>\n A 2019 study found that taking both vitamin D and calcium was more effective for preventing hip fractures<\/a> in people at risk than taking vitamin D alone.\n<\/p>\n Iron- and vitamin C-rich foods, like leafy greens and citrus fruits, don\u2019t just taste good together\u2014they\u2019re also nutrient teammates.\n<\/p>\n Vitamin C enhances the body\u2019s ability to absorb nonheme, plant-based iron, Erin Jowett, MS, RD, LDN<\/a>, a functional dietitian, weight-loss expert, and founder of\u00a0Integrative Weight & Wellness, told Health. It \u201cdoes this by increasing the acidity of the GI tract, enhancing the conversion of ferric iron to ferrous iron,\u201d the kind that’s easier to absorb.\n<\/p>\n Getting enough iron is key for numerous areas of health. Having adequate levels supports oxygen transport and muscle metabolism and helps prevent iron-deficiency anemia<\/a>.\n<\/p>\n Zinc is well known for supporting immune defense<\/a>, helping the body fight off infections like the common cold. Vitamin A also plays a key role in immune health\u2014as well as healthy vision, cellular communication, and reproduction.\n<\/p>\n Together, these nutrients build on each other\u2019s effectiveness, said Amanda Crowe, MS, RD, INHC<\/a>, founder of Drive By Nutrition. \u201cZinc enables the synthesis of retinol-binding protein, which transports\u00a0vitamin\u00a0A from the liver to tissues, and activates enzymes that convert retinol [a form of vitamin A] to its active form,\u201d she told Health. It\u2019s no surprise then that some studies have found that zinc and vitamin A deficiencies often go hand in hand.\n<\/p>\n Hoping to reap the brain and heart health perks of omega-3 fatty acids<\/a>? You may want to pair them with vitamin E. \u201cOmega-3 fats are highly unsaturated and prone to oxidation;\u00a0vitamin\u00a0E protects these fats and cell membranes, helping preserve their anti-inflammatory and cardioprotective effects,\u201d Crowe said.\n<\/p>\n A 2019 meta-analysis found that combining vitamin E and omega-3 supplements reduced markers of inflammation, increased total antioxidant capacity, and boosted nitric oxide<\/a>\u2014a molecule that promotes better blood flow.\n<\/p>\n Before loading up on both, keep in mind that each one affects blood clotting. As such, Crowe recommended that those on anticoagulants consult a provider before using high-dose supplements.\n<\/p>\n Selenium and iodine don\u2019t always get the spotlight, but these trace minerals are critical for good health\u2014especially when it comes to a thriving thyroid. By regulating thyroid hormones<\/a>, they help support metabolism, weight regulation, and mood, said Jowett.\n<\/p>\n These two thyroid-supporting minerals also happen to work in tandem. \u201cSelenium helps convert thyroid hormone (T4) into its active form (T3), while iodine helps build it,\u201d Jowett said. Since low levels of either mineral can slow thyroid function, taking them together may give your endocrine system a helpful boost. If you have an overactive or underactive thyroid, ask your doctor about whether this combination should be part of your treatment.\n<\/p>\n Vitamin D is one of the most popular dietary supplements in the U.S., second only to multivitamins. Magnesium is also commonly taken, driven in part by reports that most Americans don\u2019t get enough from their diets.\n<\/p>\n