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certain thiamin-dependent
enzymes.
Overcoming thiamin deficiency
might not occur if magnesium
deficiency is not co-treated.
Zinc Calcium
Vitamin B2 Supplementing with nicotinic acid Calcium might form a chelate
Acid)
Magnesium Vitamin B1
Vitamin B6 Magnesium enhances the uptake of Vitamin B6 can inhibit the
(Pyridoxine)
vitamin B6 and vice versa.
Co-supplementing with vitamin B6
biosynthesis of thiamin
Vitamin B12
Supplementing with B9
increases the need for
B12 and vice versa
because both play key
roles in the methylation
cycle.
Deficiency or insufficiency
can increase
homocysteine levels,
which are connected to a
higher risk of dementia,
Alzheimer’s disease, and
cardiovascular disease.
Deficiency can also cause
megaloblastic anemia.
Zinc
Supplementation with folic
acid, especially in a state
of zinc deficiency, might
reduce absorption of zinc
through forming a chelate,
but there are mixed
results.
Vitamin C
Vitamin B12 In aqueous solution,
Acid)
regenerating vitamin E.
Works in synergy, so large
and copper also present.
Copper
supplementation of one needs High levels of vitamin C
large supplement of other. inhibits absorption of
copper, possibly through
Copper increasing iron absorption,
Post-absorptive, vitamin C can which is a copper
stimulate uptake and antagonist.
metabolism of copper. Iron
Vitamin C deficiency could lead Excess vitamin C could
to symptoms of copper increase iron overload
deficiency. risk.
Selenium
Iron Converts sodium selenite
Increases absorption of non- to elemental selenium
heme iron, even in the presence which inhibits absorption
of inhibitory substances; vitamin but only when
C also regulates uptake and supplements are taken on
metabolism of iron. an empty stomach.
Selenium
A diet high in vitamin C led to
increased percent of absorption
of sodium selenite and retention
of the absorbed selenium.
Vitamin and Mineral Interactions
Vitamin K Vitamin A
Vitamin D Optimal levels of vitamin K High levels of vitamin A
prevents some of the problems decrease vitamin D uptake by
of excess vitamin D and leads to 30 percent.
better outcomes.
Sufficient levels of vitamins D Vitamin E
and K lead to reduced risk of hip Medium and high levels of
fractures and an increase in vitamin E significantly reduce
BMD and other markers of bone vitamin D uptake by 15
health. percent and 17 percent
Sufficient vitamin K and D also respectively.
improves insulin levels and
blood pressure while reducing
the risk of arthrosclerosis.
Calcium
Vitamin D increases calcium
absorption.
Along with vitamin K,
supplementing with calcium and
vitamin D leads to improved
bone, heart, and metabolic
health.
Calcium and vitamin D also
work synergistically for skeletal
muscle function.
Co-supplementation of vitamin
D and calcium led to an
improved response to children
with rickets
Selenium
Supplementing with vitamin D
improves serum levels of
selenium.
Magnesium
Supplementing with vitamin D
improves serum levels of
magnesium especially in obese
individuals.
Vitamin and Mineral Interactions
Magnesium is a cofactor for the
biosynthesis, transport, and
activation of vitamin D.
Supplementing with magnesium
improves vitamin D levels.
Deficiency in both vitamin D and
magnesium increase risk for
cardiovascular disease,
diabetes, metabolic disease,
and skeletal disorders.
Vitamin A Vitamin A
Vitamin E Vitamin E enhances vitamin A Vitamin A reduces vitamin E
intestinal absorption at medium to intestinal uptake in a dose-
high concentrations, up to 40 dependent manner.
percent. High levels of beta carotene
Vitamin A and E together lead to might decrease serum levels
increased antioxidant capabilities, of vitamin E.
protect against some forms of Vitamin D
cancer, and support a healthier gut. Vitamin D reduces vitamin E
They work synergistically to prevent intestinal uptake in a dose-
or support obesity, metabolic dependent manner.
syndrome, inflammation, immune Vitamin K
response, brain health, hearing Metabolites can inhibit vitamin
loss. K activity, so care is needed
when supplementing with
Vitamin C high doses.
Vitamins C and E work Also, large doses of vitamin K
synergistically as antioxidant inhibit intestinal absorption of
defense, with vitamin C vitamin E.
regenerating vitamin E. Iron
Because they work Iron interferes with absorption
synergistically, large of vitamin E.
supplementation of one needs Vitamin E deficiency
large supplementation of other. exacerbates iron excess but
supplemental vitamin E
Zinc prevented it.
Some effects of zinc deficiency It is best to take the
were helped by vitamin E supplements at separate
supplementation times.
Selenium
Selenium deficiency aggravates
effects of deficiency of vitamin E
and vitamin E can prevent
selenium toxicity.
Vitamin and Mineral Interactions
Together they induce apoptosis.
Combined selenium and vitamin
E deficiency has a great impact
that the deficiency of one of the
nutrients.
Synergy of vitamin E and
selenium might help with cancer
prevention through stimulating
apoptosis in abnormal cells;
selenium and vitamin E work
synergistically to help mitigate
iron excess.
Vitamin D Vitamin A
Vitamin K Optimal levels of vitamin K prevents Vitamin A toxicity inhibits
some of the problems of excess synthesis of vitamin K2 by
vitamin D and leads to better intestinal bacteria and
outcomes. interferes with hepatic actions
Sufficient levels of vitamins D and K of vitamin K.
lead to reduced risk of hip fractures Vitamin A inhibits intestinal
and an increase in BMD and other absorption of vitamin K.
markers of bone health. Vitamin D
It also improves insulin levels, blood Inhibits intestinal absorption
pressure, and reduces the risk of of vitamin K.
arthrosclerosis. Vitamin E
Calcium Metabolites can inhibit vitamin
Along with vitamin D, vitamin K and K activity, so care is needed
calcium help to improve bone and when taking large doses.
heart health. Vitamin E can also inhibit the
intestinal absorption of
vitamin K.
Zinc
High levels of calcium
Vitamin and Mineral Interactions
supplements decrease zinc
absorption and zinc balance.
High levels of zinc might
impact calcium absorption.
Zinc deficiency reduces
serum calcium levels and
calcium entry into cells, and it
increases PTH levels.
Potassium
Vitamin and Mineral Interactions
Magnesium is required for
potassium uptake in cells.
Combination of magnesium,
calcium, and potassium reduces the
risk of stroke.
Calcium
Phosphorus High levels of calcium
supplements decrease
phosphorus absorption.
The ideal ratio of phosphorus
to calcium is 1:1; higher levels
of the phosphorus to calcium
ratio was shown to hurt bone
health in pigs and humans.
Magnesium
Along with calcium,
phosphorus can reduce the
absorption of magnesium in
the intestines.
Calcium
Potassium Potassium enhances calcium
reabsorption.
Potassium excretion is positively
related to bone mineral density.
Magnesium
Magnesium is required for
potassium uptake in cells.
Combination of magnesium,
calcium, and potassium reduces
the risk of stroke.
Sodium
Potassium/Sodium balance
required for optimal health,
especially for reduced blood
pressure and heart health.
The right potassium to sodium
balance increases bone health
through decreasing excess
excretion of calcium due to high
levels of sodium.
It also decreases obesity load
and improves net dietary acid
load.
Potassium Calcium
Sodium Potassium/Sodium balance Excess sodium enhances
required for optimal health, calcium excretion.
Vitamin and Mineral Interactions
especially for reduced blood High sodium increases bone
pressure and heart health. turnover and reduces bone
The right potassium to sodium mineral density.
balance increases bone health
through decreasing excess
excretion of calcium due to high
levels of sodium.
It also decreases obesity load and
improves net dietary acid load.
Vitamin C Vitamin C
Copper Post-absorptive, vitamin C can High levels of vitamin C
stimulate uptake and metabolism of inhibits absorption of copper,
copper. possibly through increasing
Vitamin C deficiency could lead to iron absorption, which is a
symptoms of copper deficiency. copper antagonist.
Iron
Copper and iron compete for
absorption, so high levels of
one might lead to deficiency
of the other.
Molybdenum
Molybdenum interacts with
protein-bound copper in and
outside the cells and can
even remove copper from the
tissues, so excess
molybdenum contributes to
copper deficiency.
Molybdenum can also be
used to treat problems
associated with excess levels
of copper, such as Wilson’s
disease.
The antagonistic relationship
between copper and
molybdenum might contribute
to diabetic complications.
Selenium
When consuming low to
normal levels of selenium,
high intakes of copper
reduces absorption, although
this might not occur when
consuming high levels of
selenium.
An imbalance of selenium
Vitamin and Mineral Interactions
and copper ratio could
contribute to oxidative stress.
Zinc
Zinc inhibits copper
absorption and can lead to a
deficiency.
A high copper to zinc ratio
increases oxidative stress, all-
cause mortality, inflammation,
immune dysfunction, sleep
disturbances, AD, heart
failure, physical disability,
diabetes, and autism.
Vitamin A
Iodine Retinoic acid is involved in iodine
uptake.
Severe vitamin A deficiency
decreases the uptake of iodine and
impacts thyroid metabolism.
Iodine deficiency and vitamin A
deficiency leads to a more severe
case of primary hypothyroidism
compared to iodine deficiency
alone.
Selenium
Adequate levels of both iodine and
selenium are necessary for the
metabolism of thyroid hormone.
Selenium is required for the
enzyme that deiodinizes T4 to
convert it to the active form, T3.
Concurrent iodine and selenium
deficiencies might create a
balancing effect to maintain and
normalize T4 levels while T4 levels
were lowered when there was a
deficiency of iodine or selenium.
Vitamin A Vitamin E
Iron Iron is required for converting beta Iron interferes with absorption
carotene into retinol. of vitamin E.
Vitamin A increases iron Vitamin E deficiency
absorption, especially non-heme exacerbates iron excess but
iron. supplemental vitamin E
Iron increases the bioavailability of prevented it.
pro-vitamin A carotenoids, including It is best to take the
Vitamin and Mineral Interactions
alpha-carotene, beta-carotene, and supplements at separate
beta-cryptoxanthin. times.
Supplementing with vitamin A might Calcium
help reverse iron deficiency anemia High levels of calcium
in children but vitamin A deficiency decrease absorption of non-
might contribute to anemia. heme iron in the short term
Vitamin C but might not have a long-
Vitamin C increases absorption of term impact on iron levels;
non-heme iron, even in the this can be mitigated by
presence of inhibitory substances; vitamin C.
vitamin C also regulates uptake and Supplementing with calcium
metabolism of iron. and iron greatly reduced
serum levels of zinc.
Copper
Copper and iron compete for
absorption, so high levels of
one might lead to deficiency
of the other.
Manganese
High levels of manganese
inhibits iron absorption and
uptake in a dose-dependent
manner and vice versa due to
shared pathways of
absorption and similar
physiochemical properties.
Zinc
Non-heme iron and zinc
compete for absorption.
Supplementing with calcium
and iron greatly reduced
serum levels of zinc.
Iron
Manganese High levels of manganese
inhibits iron absorption and
uptake in a dose-dependent
manner and vice versa due to
shared pathways of
absorption and similar
physiochemical properties.
Calcium
Manganese and calcium
compete for absorption and
Vitamin and Mineral Interactions
display similar properties.
Copper
Molybdenu Molybdenum interacts with
Copper
Copper inhibits zinc
absorption and can lead to a
Vitamin and Mineral Interactions
deficiency.
A high copper to zinc ratio
increases risk of oxidative
stress, all-cause mortality,
inflammation, immune
dysfunction, sleep
disturbances, AD, heart
failure, physical disability,
diabetes, and autism.
Iron
Non-heme iron and zinc
compete for absorption.
Supplementing with calcium
and iron greatly reduced
serum levels of zinc.
Magnesium
Supplements of high levels
(i.e. 142 mg/day) of zinc
might reduce magnesium
absorption.