If you eat a healthy, well-balanced diet, chances are you're already getting all the nutrients you need from food. If you decide to take supplements, check with your doctor to ensure you're taking the right amount, especially if you're taking any prescription medication as well. While there are no hard and fast rules on taking supplements, combining certain ones can help you make the most of them.
Vitamin D
Calcium is needed to help the absorption of vitamin D. In fact, calcium aids the conversion of the D vitamin into calcitriol. Calcitriol in turn increases the absorption of calcium through the intestines. As a result, both nutrients are intrinsically connected -- the lack of one will affect the other. According to the Linus Pauling Institute, lack of vitamin D in the body can lead to low blood calcium, even if enough calcium is being consumed from the diet.
Vitamin C
Iron and vitamin C are directly connected to each other when it comes to absorption. A good level of ascorbic acid, the basic form of vitamin C, is needed for iron to remain in absorbant compound form. Without vitamin C, the cells have a harder time taking in iron.
Vitamin K
Vitamin K works together with calcium to protect bones. If you don't consume enough of one, the other won't be as effective. According to the University of Maryland Medical Center, vitamin K can help the bones make better use of the calcium you take in, decreasing the risk of osteoporosis and increasing overall bone health.
Combinations to Avoid
The most important combination to avoid is calcium and iron. Taking these two supplements together will cause them to bind and result in the poor absorption of calcium. Phosphorus also increases the loss of calcium through feces, so it's best not to take them together.
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