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Most of you know that vitamins and minerals are essential for helping your bodies function properly, but did you know there are certain combinations that work synergistically? Some vitamins and minerals work better together and some even need one another to be absorbed correctly in the body. So next time you’re planning to use supplements, incorporate these power combinations to maximise their health benefits. Calcium and Vitamin D On the surface these two seem completely unrelated - calcium is important for your teeth and bones, while the vitamin D is famous for improving things like immune system and your mood. But they are linked inextricably, as vitamin D is crucial for the absorption of calcium. Taking several calcium supplements a day won’t help you much if your body can’t absorb them properly! Vitamin C and Iron Iron deficiency was recently reported as the most widespread nutritional disorder worldwide, and perhaps this is due to a lack of proper vitamin pairing. There are two types of iron: “heme” and “non-heme”. Heme iron doesn’t encounter many problems with absorption, but the downside is that it’s not found in many sources. Non-heme iron can come from eggs, fruits, vegetables, nuts, seeds, and grains, but is difficult for the body to absorb and can be inhibited by certain phytonutrients. Vitamin C prevents this inhibition and eases the release of non-heme iron from its nutritional sources. Vitamin D and Vitamin K2 Go ahead and add some vitamin K2 to your vitamin D and calcium combo as it’s a powerful trio that helps the body reap the benefits of each while minimising possible dangers. You already know that vitamin D helps you absorb calcium, but what if the calcium is absorbed in areas where it shouldn’t be, like arteries and tissues. Vitamin K2 helps remove calcium from these places and deposits it where’s it’s needed, so you can keep your bones strong and your arteries clear. Definitely look out for this on your supplement label. Magnesium and Calcium Most micronutrient synergies are found in vitamin and mineral combinations, but in this case, it’s two minerals helping a brother out. They work together to maintain healthy cell membranes and to help your muscles and blood vessels contract and relax. It might be best to take these supplements an hour or two apart, as they’re best absorbed one at a time. Fat-Soluble Vitamins A, D, E and K and Fats Guess why fat-soluble vitamins are called “fat-soluble”. It’s not a trick question – they require fats to be digested correctly so they can get to work. Plan to consume these vitamins with meals that incorporate healthy fat, like with a salad dressed with olive oil and vinegar or a guacamole burrito (avocados are one of the best fats). Alternately, you could pair them with omega-3 supplements, as this is an important fat that most people aren’t getting enough of anyway! It might be easier to just take all your supplements at once, but as you can see it’s counterproductive. If you take multiple minerals at the same time, they compete with one another for absorption, making all of them less effective. Purposely spread your supplement intake throughout the day, taking some at breakfast, some at lunch, and some at dinner, and you’ll have a formula for success. For more natural health tips visit our blog at: http://www.alkalife.com.au/blog
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