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SOME VITAMINS AND MINERALS SIMPLY WORK BETTER WHEN EATEN TOGETHER

When specific nutrients are used together in a meal, they can boost the nervous
system, improve cardio health, and improve the immune response, to name a few
benefits. “It’s like one plus one equals three.”

A frittata with eggs, spinach, mushrooms, and parmesan cheese, contains the
synergistic combo of calcium, vitamin D, and vitamin K.
Photograph by BDMcIntosh, Getty Images
ByStacey Colino
Published October 31, 2023
• 9 min read
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The concept of dynamic duos like Sherlock Holmes and Watson, or trios such as
The Three Musketeers, doesn’t just apply to entertainment. It’s also relevant to
your diet. That’s because when certain vitamins, minerals, or phytonutrients,
are consumed together, they have a more powerful effect on your health than when
they’re eaten alone—a concept called nutrient synergy.

In some cases, consuming certain nutrients together enhances the body’s ability
to absorb one or the other; in other instances, the nutrients can have additive
effects. This biochemical synergy can boost the functioning of the nervous
system, and improve cardiovascular health, respiratory and musculoskeletal
systems, and the immune response.

“It’s always existed but we’re just discovering the importance of nutrient
synergy—the idea that the whole is more impactful than the sum of its parts,”
says Keith Ayoob, a dietitian in New York City and an associate professor
emeritus of pediatrics at the Albert Einstein College of Medicine. “With
nutrient synergy, when you combine nutrients in the proper amounts, they’re more
useful to the body than either one is by itself.”



A study published this year in the American Journal of Clinical Nutrition, for
example, found that when people consume a healthy fat (such as olive oil) along
with foods that are rich in beta carotene—carrots or sweet potato—or lycopene
which is found in tomatoes, the fat increases the bioavailability of these
health-promoting phytochemicals.

[Many of these power nutrient pairings occur in Mediterranean cooking. Read
about why the Mediterranean diet has stood the test of time.]

Other studies have found that pairing black pepper and turmeric increases the
absorbability of turmeric's active ingredient, curcumin, by 2,000 percent. And
research has found that when magnesium is consumed with vitamin D, the mighty
mineral helps activate vitamin D in the body so that it can positively influence
bone growth and maintenance.

“Some nutrients are just better together,” says Wendy Bazilian, a nutritionist
and a public health consultant based in San Diego. “It’s like one plus one
equals three because they enhance each other.”



Here’s a look at six dynamic nutrient combos that have synergistic effects.


VITAMIN C AND IRON

The synergistic effect: The human body easily absorbs iron present in meat,
poultry, and seafood. But the iron in plant foods is more difficult to extract.

“Vitamin C helps liberate iron from plant-based foods and make it more
absorbable,” Ayoob says. This matters because your body requires sufficient iron
for proper growth and development and because the mighty mineral is needed to
make hemoglobin, a protein in red blood cells that carries oxygen to every cell
in your body and brain.

Insufficient iron can trigger iron-deficiency anemia, including weariness,
lethargy, and issues with concentration and memory. A shortage of iron also
reduces the immune system’s ability to fight off infections. In recent years,
the power of this nutrient pair has been so well supported by randomized,
controlled trials that a recent review published in 2022 in the journal
Nutrients concluded that women with iron-deficiency anemia should increase their
intakes of iron and vitamin C.

How to bring them together: For breakfast, have a bowl of iron-fortified cereal
with sliced strawberries or kiwi fruit. For lunch, make a spinach salad with
black beans, red pepper strips, and tomato slices. Or, stir-fry shrimp, broccoli
florets, mushrooms, and sesame seeds, and call it dinner.

Consuming 25 milligrams of vitamin C, the amount in ¼ cup of broccoli, will
double the absorption of iron present in this vegetable, says Joan Salge Blake,
a registered dietitian and nutrition professor at Boston University.


CALCIUM, AND VITAMINS D AND K

The synergistic effect: You probably know that calcium and vitamin D are
important for building and maintaining strong bones. But you may not realize how
they interact or how vitamin K contributes to this mission.

“Vitamin D helps you absorb calcium from your diet and vitamin K helps lay
calcium down in the bone,” explains Bazilian. The positive trio can help protect
people from osteoporosis and reduce their risk of fracturing a bone. And because
vitamin K helps direct calcium to where it belongs in the bones, it helps keep
it from accumulating in the arteries where it can lead to blood clots.



How to bring them together: Make an omelet with eggs, spinach, mushrooms, milk,
and cheese, or a smoothie with plain yogurt, fortified oat milk, blueberries,
and a tablespoon of tahini. Prepare a salad with raw kale, roasted soybeans, and
canned sardines, and lightly drizzle it with soybean oil before tossing it.

[Read more about why you probably aren't getting enough vitamin D.]


VITAMINS C AND E

The synergistic effect: Both vitamins have strong antioxidant properties which
means they help protect cells from damage caused by pollutants, exposure to
ultraviolet rays, and other sources of unstable molecules called free radicals.
But they do so in different ways. Vitamin E neutralizes free radicals and
vitamin C removes them before they can damage cells.

In other words, "they tag-team each other as antioxidants,” says Bazilian. In
addition, a study in a 2020 issue of the journal Nutrients found that boosting
intake of vitamins C and E reduced pain in people with fibromyalgia.

How to bring them together: Have a bowl of sliced strawberries and kiwi fruit,
topped with sunflower seeds and chopped almonds. Make a salad with raw spinach
leaves, tomato slices, red pepper slices, and a vinaigrette dressing. Stir-fry
broccoli and cauliflower florets with peanuts and sunflower oil.


VITAMINS B6, B12, AND FOLATE (B9)

The synergistic effect: This trio of B vitamins plays a vital role in reducing
high levels of homocysteine, which are associated with a greater risk of
cardiovascular disease.

In a study in a 2023 issue of JAMA Network, researchers tracked the intake and
blood levels of folate, vitamin B6, and vitamin B12 and the incidence of
metabolic syndrome—a cluster of conditions including high blood pressure, high
blood sugar, abnormal cholesterol levels, and excess belly fat that increase the
risk of heart disease, stroke, and type 2 diabetes—among 4,414 adults. Those
with the highest intake of these three B vitamins had a significantly lower
incidence of developing metabolic syndrome over a 30-year period.



Together this threesome also helps protect brain health and proper neurological
function. “If you get enough of these together, it seems to slow down cognitive
decline—it’s a long game,” Ayoob says.

How to bring them together: Have a bowl of fortified cereal with sliced banana
and low-fat milk. Make a big salad with spinach, avocado, chickpeas, cooked
bulgur, and a sprinkling of nutritional yeast. Or, have broiled sockeye salmon
with asparagus and baked winter squash.


POTASSIUM, MAGNESIUM, AND CALCIUM

The synergistic effect: Together these three minerals lower blood pressure,
dilate blood vessels, and “help with electrolyte balance, which is hugely
important for proper nerve function,” Ayoob says.

In a study involving 16,684 adults, published in a 2022 issue of Nutrition
Research and Practice, researchers found that people who had a higher intake of
potassium, magnesium, and calcium had a lower risk of developing high blood
pressure over a seven-year period—which in turn reduced the risk for heart
disease, stroke, and even a particular eye disease.

The three minerals also help regulate heart rhythm and fluid balance in the
body. An additional perk, according to a 2023 study in PLOS One, found that
getting enough calcium, potassium, and magnesium, may help protect adults ages
40 and older from developing glaucoma.

How to bring them together: Make a pot of oatmeal, using milk instead of water,
and top it with pumpkin seeds, chia seeds, and banana slices. Add chopped
spinach to your lentil soup and grate some cheese on it. Have a baked potato
topped with plain yogurt or cottage cheese and cooked broccoli florets.


VITAMIN E AND SELENIUM

The synergistic effect: While this is a newly discovered combo, mounting
research supports the ability of these nutrients to work together as potent
antioxidants to protect cells from damage.



“They help support immune cells and the function of immune cells—and they appear
to enhance one another but the mechanism isn’t clear,” says Lona Sandon, an
associate professor of clinical nutrition at the UT Southwestern Medical Center
in Dallas. What is clear, “Vitamin E can help regenerate selenium as it gets
used as an antioxidant.” What’s more, a 2021 study  found that when they’re
consumed together, vitamin E and selenium can control allergy symptoms and
reduce airway inflammation from asthma in mice.

How to bring them together: Make your own trail mix with almonds, dried fruits,
and Brazil nuts. Bake or roast halibut and serve it with cooked broccoli and
brown rice. Make a smoothie with spinach, plain yogurt, kiwi slices, green
grapes, and a drop of sunflower oil.


REAL FOOD. NOT SUPPLEMENTS.

Keep in mind that all of these pairings relate to the presence of these
nutrients in foods, not supplements.

Think of it this way: “It’s like going to the symphony—the first violinist is
magnificent but when you put the whole orchestra behind the first violinist, it
makes something magical,” Salge Blake says. “They work well by themselves but
when they’re combined, the effect is even better.”

[Read more about how certain foods lower your risk of disease.]


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