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5 powerful supplement pairings that are more effective together, according to nutritionists
Written byLiz Connor
Reviewed byMadalena Vieira Costa
Studies have found that strategically stacking your supplements can yield greater health returns. We asked our nutritionists how to stock up and see results
Summary
1Vitamin C with iron for energy
“It can be difficult to build up your iron levels if they’re already running low, but pairing an iron supplement with vitamin C...
2Magnesium with vitamin D for immune support
When colds and flu start doing the rounds, it’s worth taking extra steps to support your immunity...
3Vitamin K2 with vitamin D to help calcium
“Supplementing with both vitamin D and K2 can provide superior benefits compared to taking each one separately...”
Getting the right daily dose of essential vitamins and minerals is pretty important for day-to-day wellbeing. But beyond simply remembering to take your supplements in the first place, health experts say that the order in which you take them matters too.
Like bread and butter or fish and chips, studies have found that certain nutrients work better together, delivering bigger nutritional benefits when paired properly. And we’ve got a pair of in-house nutritionists, Madalena Vieira Costa and Sonia Sadique to catch us up on the facts.
“Nutrients don’t just function in isolation – they team up in two ways: by supporting your body’s functions and helping each other absorb better,” says Madalena.
“Plus, some vitamins and minerals can actually block each other’s absorption, too. So, while a general multivitamin might seem like the convenient option, it’s not always the best choice if you're trying to fix a specific deficiency.”
Want to get the maximum goodness out of your next supplement shop? We uncover the nutrient power pairings you need to know about…
For an energy boost, try vitamin C with iron
In the UK, it’s estimated that 3% of men and 8% of women have iron-deficiency anaemia, a condition that develops when your body doesn't have enough iron to produce healthy red blood cells. Tell-tale symptoms can include tiredness, dizziness and headaches.
“Pairing an iron supplement with a vitamin C can increase its absorption”
“It can be difficult to build up your iron levels if they’re already running low, but pairing an iron supplement with vitamin C-rich food sources like citrus fruits or peppers can increase its absorption in the body,” says Madalena. “If you’re really strapped for time, you could try pairing with a vitamin C gummy, but we also suggest a food-first approach where possible”.
Back in the 1980s, researchers discovered1 that this unusual combination works because vitamin C converts non-heme iron (the type found in plant-based foods) to a form that’s easier for our bodies to absorb. Later studies2 added to this theory, finding that vitamin C forms a stable complex with iron, which prevents its uptake from being blocked by the polyphenols found in everyday substances like black tea, coffee and dark chocolate.
For better bone health take vitamin D with calcium
The British Nutrition Foundation (BNF)3 estimates that roughly half of women and 20% of men over the age of 50 experience fractures. According to the BNF, these painful breaks mostly occur because of low bone strength and density.
"Calcium plays a major role in developing and maintaining strong bones, which is especially important for post-menopausal women who need to keep their bone density high to prevent osteoporosis,” notes Sonia.
“When vitamin D levels are low, your body can only absorb around 10 to 15% of dietary calcium. But with sufficient vitamin D, absorption can jump to 30 to 40%.”
We should be able to get all the calcium we need from our daily diet, but our bodies can only obtain adequate levels of vitamin D from direct sunlight or supplements. In the UK, you can typically get enough from the sun between late March and September, but the NHS advises topping up with a supplement in the darker months to keep your levels in check.
For immune support stack magnesium and vitamin D
When colds and flu start doing the rounds, it’s worth taking extra steps to support your immunity.
When it comes to bug-busting power pairings, consider stocking up on vitamin D and magnesium, which studies have found can reduce inflammation,4 support immune cell production5 and manage stress.6
“Not many people realise that vitamin D supplements come in an inactive form that the body can’t use directly,” explains Madalena.
“We need magnesium in the mix to convert this inactive vitamin D into its active form so that we can reap the health benefits. Without sufficient magnesium, the vitamin D you buy and take won’t be effective.”
There’s an important caveat to this seasonal health hack, though: “Magnesium can interact with some medications and has numerous contraindications, which can often outweigh the benefits of supplementation,” warns Madalena.
“So always ensure you check with your GP or a pharmacist before introducing anything new to your routine.”
To support your heart health go for omega-3 and vitamin D
Plentiful in foods like fish and flaxseed, omega-3 fatty acids have long been linked with cardiovascular benefits. A 2015 study7 found that these essential nutrients reduce a type of fat in your blood called triglycerides, high levels of which are linked to a greater risk of heart attack and stroke.
“Adding a vitamin D supplement into your diet during the winter months can help with the uptake of heart healthy omega-3,” says Madalena. “Vitamin D is a fat-soluble vitamin, and omega-3 fatty acids are also fats, which means they can enhance each other's absorption. Both nutrients work synergistically in the body and beyond protecting heart health, they share similar properties, such as reducing inflammation, supporting bones and boosting immunity.”
For an easy way to jump on this power pairing, Madalena recommends taking a daily cod liver oil supplement, as it contains both good levels of dietary omega-3s and vitamin D. Always remember to read the label first.
“Not only does vitamin D boost calcium absorption, vitamin K2 helps direct that calcium to the bones and teeth”
For an extra health boost match vitamin K2 with vitamin D
Vitamin K2 and vitamin D make a powerful team when it comes to protecting your bones, because they tag team on making sure calcium is absorbed effectively.
“Supplementing with both vitamin D and K2 can provide superior benefits compared to taking each one separately,” says Sonia.
She explains: “Not only does vitamin D boost calcium absorption and overall bone health, vitamin K2 helps direct that calcium to the bones and teeth,8 preventing it from accumulating in the arteries. This combined effect is especially beneficial for women going through perimenopause, as it can help prevent bone loss and support overall cardiovascular health.”
The final say
These power-packed combinations aren’t just limited to the supplements you buy but also apply to what you pair on your plate. For example, enjoying your next sirloin steak or comforting bean stew with a glass of orange juice can amp up iron absorption, increasing your levels over time.
Before you start power pairing though, it’s worth noting that supplementation is simply that: a way to supplement (not replace) an otherwise healthy diet.
You should always aim to get all your dietary goodness from whole foods, but if you’re balancing a busy lifestyle and can’t always guarantee nutrient-rich variety every day, supplements can serve as a handy back-up plan.
Want to find out more about enriching your meal plans? Learn why we need magnesium and nine great sources of protein for vegetarians.
The advice in this article is for information only and some of the information reflects the opinion of our in-house nutritionist and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- Sr L, Jd C. Interaction of Vitamin C and Iron [Internet]. Annals of the New York Academy of Sciences. 1980. Available from: https://pubmed.ncbi.nlm.nih.gov/6940487/
- Rf H, M R, Jd C. Inhibition of Non-Haem Iron Absorption in Man by Polyphenolic-Containing Beverages [Internet]. The British journal of nutrition. 1999. Available from: https://pubmed.ncbi.nlm.nih.gov/10999016/
- Osteoporosis and Nutrition | British Nutritional Foundation [Internet]. British Nutrition Foundation. Available from: https://www.nutrition.org.uk/health-conditions/osteoporosis-and-nutrition/
- Veronese N, Pizzol D, Smith L, Dominguez LJ, Barbagallo M. Effect of Magnesium Supplementation on Inflammatory Parameters: A Meta-Analysis of Randomized Controlled Trials. Nutrients. 2022 Feb 5;14(3):679.
- Sumel Ashique, Kumar S, Hussain A, Mishra N, Garg A, Gowda J, et al. A narrative review on the role of magnesium in immune regulation, inflammation, infectious diseases, and cancer. Journal of Health Population and Nutrition. 2023 Jul 27;42(1).
- Cuciureanu MD, Vink R. Magnesium and stress [Internet]. Nih.gov. University of Adelaide Press; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507250/
- Bornfeldt KE. Triglyceride lowering by omega-3 fatty acids: a mechanism mediated by N-acyl taurines. Journal of Clinical Investigation. 2021 Mar 15;131(6).
- Maresz K. Proper Calcium Use: Vitamin K2 as a Promoter of Bone and Cardiovascular Health. Integrative medicine (Encinitas, Calif) [Internet]. 2015;14(1):34–9. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4566462/
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