COMPATIBILITY OF VITAMINS AND MINERALS

Compatibility of vitamins. If you decide to take vitamins you can choose a complex or individual vitamins and minerals. Of course more convenient will be to drink one tablet which has everything you need but would this be beneficial for you? The intake of minerals and vitamins separately allows not only to comply with their compatibility but also to avoid an overdose of these vitamins and minerals that you receive anyway in a sufficient amount with food.

Our body is like a chemical factory in which simultaneously take place many different processes. For all these processes are needed various elements that we receive from the outside - proteins, fats, carbohydrates, vitamins and minerals. For their absorption and optimal use by the body is important to know which substances combine well with each other and which not. Some vitamins and minerals hinder their mutual absorption and some help each other. Furthermore, certain vitamins and minerals in general cannot be absorbed and utilized by the body separately.

We shall examine how good or bad is the combination between the most common vitamins (A, B1, B2, B3, B5, B6, B9, B12, C, D, E, K) and minerals (iron, magnesium, manganese, copper, calcium, silicon , selenium, phosphorus, zinc).

COMPATIBILITY CHART FOR VITAMINS AND MINERALS

COMPATIBILITY OF VITAMINS AND MINERALS

For convenience I have compiled this cross reference chart for the compatibility of the most common vitamins and minerals. Using the table is quite simple:

- "Compatible" means a good combination of vitamins and minerals that work together perfectly and help their mutual absorption and/or enhances the effect of them.

- "Non-compatible" means irrelevant combinations that should be avoided. The effect of taking these vitamins and minerals together will be minimal or even negative. You need to take them individually, with an interval of 4-6 hours.

- "Neutral" stands for neutral combinations. These vitamins and minerals may be used both together and separately.


1. Good compatibility between vitamins and minerals
Which vitamins and minerals combine well with each other?

Concurrent administration of well compatibilizing vitamins and minerals provides effect at times greater than the effect of their administration separately. Synergism (mutual assistance) in this case means that 2 + 2 = 10 instead of 4. Vitamins and minerals could react together in the process of having a meal or when they are already in the stomach by aiding their mutual absorption as this is called pharmaceutical interaction and when this effect is enhanced due to their involvement in the same process then we have - pharmacological interaction.

Vitamin A (retinol)
Good compatibility with vitamins C and E and minerals iron and zinc

- Vitamins C and E protect vitamin A from oxidation
- Vitamin E improves the absorption of vitamin A but only in those cases where vitamin E is not in large quantities. The large amount of vitamin E in turn deteriorates the absorption of vitamin A
- Zinc improves the absorption of vitamin A by taking part in its transformation into the retina.
- Vitamin A enhances the absorption of iron and affects the use of the stock of iron present in the liver.


Vitamin B2 (riboflavin)
Good compatibility with vitamins B3, B6, B9 and K and the mineral zinc

- Transition of vitamin B3, B6, B9 and K in an active form becomes with the involvement of vitamin B2
- Vitamin B2 increases the rate of absorption of the zinc


Vitamin B3 (PP, niacin, nicotinic acid)
Good compatibility with iron, copper and vitamins B2, B6 and H

- Copper and vitamin B6 improve absorption of vitamin B3

Vitamin B5 (pantothenic acid)
Good compatibility with vitamins В1, В2, В4, В9, В12 and С

- Vitamins B1 and B2 significantly improve absorption of vitamin B5
- Vitamin B5 alleviates the absorption of vitamin B4, B9 and C


Vitamin B6 (pyridoxine)
Good compatibility with vitamin B2 and minerals copper and zinc

- Vitamin B2 helps vitamin B6 to switch into active form and magnesium improves its ability to penetrate into cells
- Vitamin B6 reduces the loss of zinc from the body


Vitamin B9 (folic acid)
Good compatibility with Vitamin C

- Vitamin C assists the storage of vitamin B9 in the tissues of the body.

Vitamin B12 (cobalamin)
Good compatibility with vitamins В5, В9 and calcium

- Calcium helps the absorption of vitamin B12 in the body

Vitamin C (ascorbic acid)
Good compatibility with vitamins А, Е, В5 and В9

- Vitamin C dramatically improves the absorption of iron (useful for all kinds of anemia)
- The antioxidant action of vitamin C improves the action of carotenoids, vitamin E and flavonoids
- Vitamin C restores the activity of vitamin E
- Vitamin C facilitates the storage of vitamin B9 in the tissues
- Vitamin C helps the absorption of calcium and chromium


Vitamin D (calciferol)
Good compatibility with calcium and phosphorus

- Vitamin D enhances the metabolism of phosphorus and calcium in the body

Vitamin E (tocopherol)
Good compatibility with selenium and vitamin C

- Selenium enhances the antioxidant action of vitamin E
- Vitamin C restores the functions of vitamin E in oxidation


Vitamin K
Good compatibility with calcium and vitamin B2

- Vitamin K helps calcium for building of bone tissue
- Vitamin B2 is required for the transition of vitamin K in an active form


Calcium
Good compatibility with magnesium, boron and vitamins B6, B12, D, and K

- The vitamin-mineral complex as this (calcium, magnesium, boron and vitamins B6, B12, D and K) provide the best absorption of calcium and reduces its loss from the body. Magnesium should not be in large quantities because the result will be the opposite.

Iron
Good compatibility with copper and vitamins A, B3 and C

- Copper and vitamins A and C significantly improve the absorption of iron (important in anemia)

Phosphorus
Good compatibility with Vitamin D

- Vitamin D enhances the absorption of phosphorus

Copper
Good compatibility with vitamin B6 and iron

- Copper in small amounts improves the absorption of iron

Magnesium
Good compatibility with calcium and vitamins of group B (except B1)

- Magnesium contributes to the absorption of vitamins of group B (except B1) and calcium

Zinc
Good compatibility with vitamins А, В2 and В6

- Zinc improves the absorption of vitamin A by taking part in its transformation into the retina.
- Vitamin B2 increases the bioavailability of zinc and vitamin B6 prevents the loss of zinc from the body



2. Bad compatibility between vitamins and minerals
Which vitamins and minerals DO NOT combine well with each other?

In some combinations of vitamins and minerals they can destroy each other or to suppress their properties. Such vitamins and minerals is advisable to be administered separately with a break of 4-6 hours.

Vitamin B1 (thiamine)
Poor compatibility with vitamins B2, B3, B6 and B12 and the minerals magnesium and calcium

- Excessive use of vitamin B1 is dangerous because this gives rise to allergic reactions. Joint acceptance of vitamins B1 and vitamin B2 may enhance allergic reactions.
- Vitamins B2 and B3 completely deplete vitamin B1
- Vitamin B6 prevents the transformation of vitamin B1 in a biologically active form.
- Magnesium and calcium interfere with the absorption of vitamin B1 while significantly reduce its solubility in water.


Vitamin B2 (riboflavin)
Poor compatibility with the minerals iron and copper

- Iron and copper slow down the absorption of vitamin B2.

Vitamin B5 (pantothenic acid)
Poor compatibility with copper

- Copper reduces the activity of vitamin B5.

Vitamin B6 (pyridoxine)
Poor compatibility with vitamins B1 and B12

- Vitamin B6 impedes conversion of vitamin B1 in active form
- Vitamin B12 contributes to the destruction of vitamin B6


Vitamin B9 (folic acid)
Poor compatibility with zinc

- Zinc and folic acid (Vitamin B9) together form an insoluble complex which interferes with the absorption of both of them.

Vitamin B12 (cobalamin)
Poor compatibility with iron, manganese, copper and vitamins A, B1, B2, B3, B6, C and E

- Under the effect of iron, manganese, copper and vitamins A, B1, B2, B3, B6, C and E vitamin B12 becomes inactive

Vitamin C (ascorbic acid)
Poor compatibility with B1, B12 and copper

- When a man ingests Vitamin C, B12, copper, vitamin B1 in separate tablets and at different times thus could be reached the marginal maximum of their concentration in the blood which reduces the possibility of development of negative interactions.

Vitamin E (tocopherol)
Poor compatibility with magnesium, zinc, copper and vitamin D

- To increase the degree of absorption of vitamin E should take it apart from magnesium, zinc, copper and vitamin D

Vitamin K
Poor compatibility with vitamins E and A

- Vitamins E and A prevent the penetration of vitamin K in the cell

Calcium
Poor compatibility with sodium, iron, phosphorus, manganese, zinc as well as excessive amounts of magnesium

- The large amount of magnesium, iron and phosphorus leads to calcium deficiency
- Calcium by itself prevents the absorption of these minerals


Iron
Poor compatibility with zinc, magnesium, chromium and calcium and vitamins E and B12

- Zinc, magnesium, chromium, calcium interfere with the absorption of iron
- Iron interferes with the absorption of vitamin E, vitamin B12, calcium and manganese


Phosphorus
Poor compatibility with calcium and magnesium

- The excess of magnesium and calcium leads to a deficiency of phosphorus in the body

Copper
Poor compatibility with zinc and vitamins B2, B5, B12, C and E

- Copper prevents the absorption of vitamins B2, B5, B12, C and E
- Copper also prevents the absorption of zinc
- In large quantities copper deteriorates the absorption of iron while in small quantities by contrast has a beneficial effect


Manganese
Poor compatibility with calcium and iron

- Calcium and iron impair the absorption of manganese

Magnesium
Poor compatibility with vitamins B1 and E, phosphorus and manganese (and also in large quantities with calcium)

- Magnesium deteriorates the absorption of vitamins B1 and E
- Phosphorus and manganese impair the absorption of magnesium in the body
- An increased amount of magnesium leads to a deficiency of calcium and phosphorus


Zinc
Poor compatibility with vitamin B9, calcium, iron and copper

- Calcium, iron and copper prevent the absorption of zinc from the organism
- Zinc and vitamin B9 together form insoluble complex which worsens their absorption

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