When taken together, some vitamins and mineral supplements can help harness their mutual benefits. Certain nutrients work alongside each other to help contribute to essential functions in the body.
In this guide, we’ll explore what vitamins can be taken together as we walk you through some helpful nutrient pairs. We’ll also cover what vitamins to not take together to help you supplement vitamins and minerals safely and maximise their health benefits.
In this guide:
How Do Nutrients Work Together?
Vitamins and minerals maintain a delicate balance inside the body, where many nutrients must cooperate to work effectively. Some supplements, such as multivitamins, may be combined to help you achieve optimal nutrient levels in one easy step. But due to the way nutrients interact, it’s important to understand how some work together, while others compete.
Some vitamins and minerals need others to be able to absorb into the bloodstream properly. Meanwhile, some vitamins can have the opposite effect, hindering the absorption of other nutrients. When left unchecked, this can lead to vitamin and mineral deficiencies.
Knowing which vitamins and minerals to take together – and what vitamins not to take together – can help you maximise their benefits and avoid potential side effects.
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Understanding Bioavailability
The degree and rate at which your body can absorb mineral and vitamins taken together is known as ‘bioavailability’. When vitamins and minerals are taken together, this influences how nutrients react with each other.
Bioavailability can also depend on factors such as:
- The composition of the mineral/vitamin (some forms of Magnesium, for example, absorb more easily than others)
- Overall intake of the mineral/vitamin
- Diet
- Age
- Metabolism
- Gastrointestinal health
Can You Take All Your Vitamins Together?
Taking all your vitamins together may seem like a quick and easy way to top up your intake, and in some cases that’s true. Multivitamins are a great way to achieve this safely. However, while some vitamins and minerals are more effective when taken together, others may be less effective when combined.
In other cases, some vitamins may be better taken with food, or at certain times of the day.
If you take supplements to help boost your daily intake, it’s advised to speak to a doctor or pharmacist to check how they should be taken. That way, you can aim to maximise any health benefits and reduce the chances of potential side effects.
Vitamins and minerals also provide clear instructions that describe when to take them and how much to consume. So, it’s crucial to check the packaging labels and instructions before taking new supplements.
What Vitamins Can I Take Together Daily?
There are many supplements which are beneficial to take together. When taken together, some vitamins and minerals help support similar body functions – including your bones, to your muscles and sleep quality. Taking the right combination of nutrients together can help to see optimal levels, as well as additional health benefits.
Magnesium & Vitamin D3
As an essential mineral, there are plenty of benefits to taking Magnesium. Magnesium can help strengthen bones, relax muscles, and aid restful sleep.
You can take Magnesium with several other vitamins and minerals to help enhance their health benefits. For example, your body depends on Magnesium to help it absorb Vitamin D. Enzymes in your liver and kidneys need Magnesium to break down Vitamin D and convert it into a form your body can use.
Although Vitamin D comes in two main forms: Vitamin D2 and Vitamin D3, D3 is the naturally occurring form and generally the preferred way to supplement. One important benefit of Vitamin D is that it helps the body absorb calcium – which helps your body absorbs Magnesium.
Without Magnesium, Vitamin D can elevate your calcium levels too high. This calcium build up can then deposit into soft tissues, where it can be toxic and lead to health problems.
Taking Magnesium and Vitamin D3 together can help:
- Normal immune system function
- Maintain bone and teeth health
- Regulate blood pressure
- Keep muscles healthy
How Much Vitamin D & Magnesium to Take Together
Our recommended daily dosage of Vitamin D is:
- 1000IU of Vitamin D per 25kg of body weight.
The recommended dosage of oral Magnesium supplements is:
- 300mg per day for men (aged 19–64)
- 270mg per day for women (aged 19–64 years)
However, transdermal Magnesium is different. When applied to the skin, there is no upper tolerable limit for transdermal Magnesium, making it a hassle-free alternative to elevate your Magnesium levels.
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Magnesium & Zinc
When taken together, Magnesium and zinc have mutual benefits. Magnesium helps your body regulate its zinc levels, while zinc allows Magnesium to absorb more effectively. Taking Magnesium and zinc together can help your body:
- Digest food
- Heal wounds
- Boost your immune system
- Synthesise proteins and DNA
- Keep bones strong and healthy
As with Magnesium, your body is unable to store zinc naturally, meaning you must consume it regularly through a balanced diet and zinc supplements. Supplementing Magnesium and zinc together can encourage optimal intake of both of these essential types of minerals.
How Much Magnesium & Zinc to Take Together
Your body needs certain amounts to see the benefits of zinc. The recommended daily amount of zinc for adults ages 19 to 64 is:
- 9.5mg for men
- 7mg for women
If your dosage of zinc becomes too high, this can affect your body’s ability to absorb Magnesium. Therefore, keeping within safe upper limits is essential when taking these minerals together.
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Magnesium & Vitamin B12
There are eight different B Vitamins and they all contribute to your metabolism, allowing your body to convert the food you eat into energy. Vitamin B12 is the most abundant.
Magnesium and Vitamin B work together to:
- Contribute to energy yielding metabolism
- Promote normal function of the nervous system and normal psychological function
- Reduce tiredness and fatigue
The body doesn’t produce Vitamin B naturally, so your levels depend on your diet and any Vitamin B supplements you take. Vitamin B is water-soluble, which means you need to top up every day to support your health and see the benefits.
How Much Magnesium & Vitamin B to Take Together
The recommended daily dosage of B12 for adults aged 19-64 is:
- 1.5 micrograms a day of Vitamin B12
As taking the two supplements together doesn’t affect absorption, you’ll find that many supplements may combine the two. Taking these nutrients together can help you see the benefits of Vitamin B alongside Magnesium.
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Vitamin D3 & K2
Vitamin D and Vitamin K help to ensure that calcium is absorbed easily and reaches the bone mass, which can help to prevent arterial calcification. These vitamins should be taken together to help keep your heart and bones healthy.
Here are just a few ways that Vitamin D and Vitamin K work together:
- Vitamin D3 ensures that calcium is absorbed easily
- Meanwhile, Vitamin K, specifically K2 (MK-7), activates the protein osteocalcin
- These vitamins help to integrate calcium into your bones. Without D3 and K2, calcium can’t do its job effectively
Both vitamins are fat-soluble, which means they can compete for absorption in the intestines. BetterYou oral spray supplements don’t require primary absorption in the digestive tract, which can help avoid conflict.
How Much Vitamin D & Vitamin K to Take Together
The recommended daily dosage of Vitamin K for adults is:
- Approximately 1 microgram for each kilogram of body weight.
Our Vitamin D3000 + K2 Oral Spray combines the two, helping you achieve optimal bone health in one simple step.
Your little ones can also benefit from these two essential vitamins, as bone health is essential for proper growth and development. Our Vitamin D + K2 Kids’ Oral Spray makes it even easier for children to take their vital nutrients together.
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Magnesium & Calcium
Magnesium and calcium both help your bones develop and remain dense and strong. Taking Magnesium and calcium together can help encourage healthy bones and slow the natural decrease in bone density that occurs as we age.
Your body doesn’t need Magnesium to absorb calcium, but taking these supplements together can help to:
- Prevent calcium entering soft tissues, kidneys, arteries and cartilage, where it can be toxic
- Support calcium in regulating the heartbeat
- Encourage the vitamins that facilitate calcium absorption (Vitamins D and K) to work properly
While your body can store and use calcium gradually over time, your Magnesium levels need to be replenished each day.
How Much Magnesium & Calcium to Take Together
Because Magnesium and calcium work so closely together, it’s important to take the right amount of each. Taking too much calcium with Magnesium may have the opposite effect and negatively impact your Magnesium absorption.
With calcium, the recommended dosage is:
- At least 1,000mg per day for adults
- Women aged 51 and older, and men over the age of 70, are advised to increase their daily intake to 1,200mg
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Vitamin C & Vitamin B6
Taking these vitamins together can help to support your immune system. Vitamin C works alongside B6 to support your body’s adaptive immune response in fighting cold and flu-like systems. By taking these supplements together, you can help maximise the many benefits of Vitamin C, including:
- Helping to protect and keep cells healthy
- Encouraging immune defence
How Much Vitamin C & Vitamin B to Take Together
Vitamin C & Vitamin B are water-soluble, meaning you need to keep on top of your intake every day. Taking fast and effective oral spray supplements can help you see the advantages of taking them together.
The recommended daily dosage of Vitamin C for adults aged 19-64 is:
- 40mg of Vitamin C a day
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Iron & Vitamin C
Iron is a common nutrient that many of us lack, especially those with dietary restrictions which limit red meat consumption. Iron is an important mineral which helps to promote:
- Healthy pregnancy
- Proper red cell production
- Normal oxygen transportation
Taking Vitamin C alongside iron supplements can help to encourage optimal absorption, so you enjoy the many benefits of iron for your health and wellbeing.
How Much Iron & Vitamin C to Take Together
The recommended daily dosage of iron per day is:
- 8.7mg a day for men over 18
- 14.8mg a day for women aged 19 to 50
- 8.7mg a day for women over 50
While there are known side effects of traditional iron tablets, including nausea and constipation, drinking orange juice after taking them can help your body absorb them.
BetterYou oral spray supplements can help you avoid the effects of tablets on your digestion by using our innovative oral spray formulas.
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What Vitamins Can You Not Take Together?
Vitamins and minerals come with guidelines for a reason. Taking too much of certain vitamins can trigger unwanted and potentially dangerous side effects. So, it’s important to be aware of which supplements you take, how much you take, and what else you take them with.
We need a wide variety of vitamins and minerals every day, but certain minerals can counteract one another if you don’t take the right dosage. Typically, it’s less about which vitamins you should avoid taking together, and more often about taking the right dosage when you do. Accidentally taking too much of certain vitamins at the same time can have an adverse effect on their absorption.
Be mindful of the following vitamin combinations:
Vitamin C and Vitamin B12
Research shows that taking Vitamin C and Vitamin B12 at the same time can reduce the efficiency of B12 by impacting its absorption. So, while it’s safe to take Vitamin C and Vitamin B12 supplements together, experts advise to distance them by at least two hours.
Vitamin A Supplements and Foods Rich in Vitamin A
Vitamin A is fat-soluble, meaning our bodies will store excess amounts. This means you often don’t have to take extra Vitamin A every day. As you age, taking too much Vitamin A may lead to negative side effects, such as weak bones and a higher risk of fractures.
So, if you take Vitamin A supplements, it’s advised to avoid eating foods that are naturally high in Vitamin A more than once a week – such as liver, or liver paté.
High doses of Vitamin A can also be dangerous for unborn babies, so it’s especially important to avoid these foods if you’re pregnant.
Folic acid (Vitamin B9) and Vitamin B12
We all need Vitamin B9 and B12 for our health and wellbeing. Also known as folic acid, Vitamin B9 is essential for healthy red blood cells. It’s especially important during early pregnancy to help support the development of your baby’s brain, skull and spinal cord.
However, taking too much folic acid may disguise symptoms of low Vitamin B12. So, it’s important to speak to your doctor about taking the right amount for your needs and lifestyle.
Vitamin E and Vitamin K
Studies show that high doses of Vitamin E may cause increased bleeding. Meanwhile, doctors often prescribe Vitamin K for blood clotting. If you’re supplementing Vitamin K for similar reasons, it’s often advised to avoid taking Vitamin E at the same time, as it may hinder the effects of Vitamin K.
Always adhere to Nutrient Reference Value guidelines when taking supplements. We also recommend speaking to your doctor to confirm safe and optimum dosages of vitamins and minerals to help support your health.
Boost Your Essential Vitamins with BetterYou
Now you know what vitamins to take together, transform how you take care of your health and nutrition with BetterYou. With a hassle-free and effective spray formula, our supplements are designed to support optimal intake without traditional tablets. We also offer children’s supplements as an easy way to include taking vitamins in your daily routine as a family.
And with supplements designed for those with dietary restrictions, no one has to miss out on nutrition. Help bridge the gap in your diet and discover the right supplements for you.
A Better Way to a BetterYou
At BetterYou, we understand that modern life, food production, and our environment make it harder to get the nutrients we need from diet alone. That's why we're here – to offer you a better way to a BetterYou.
As experts in fast, effective supplements, we focus on essential nutrients that help your body function at its best. Using the most bioavailable forms of ingredients and innovative delivery methods like oral sprays and transdermal oils, we ensure quick and efficient delivery of nutrients right where you need them.
Whether you're looking for immune support, better sleep, or enhanced sports performance, we’re available in major retailers. You can find us in Tesco, Holland & Barrett, and Boots, as well as online and on Amazon, making it easy to find the products you need.
