Information On Combining Vitamins And Minerals

Because of nutritional value, you might think that combining vitamins and minerals is safe. Both are essential for proper body function, but certain caveats come with this practice. Some nutrients are best taken together, whereas others require some caution. The Centers for Disease Control and Prevention, or CDC, estimates that more than half of Americans took dietary supplements between 2003 and 2006, with multivitamins/multiminerals being the most common type consumed.

Folic Acid and Vitamin B-12

You will often find B vitamins sold as one pill called a B-complex vitamin for the convenience of taking just one pill to fill your nutritional needs, and this has practical health reasons. Taking vitamin B-12 and folic acid together helps prevent consumption of one hiding a deficiency in the other due to the similarity of symptoms. Vitamin B-12 has another chemical characteristic of which you might not be aware. The vitamin contains the mineral cobalt, an essential trace mineral. Individuals who are allergic to cobalt should refrain from taking a vitamin B-12 supplement.

Vitamin D and Calcium

Some nutrients should be taken together because of the chemical relationship that exists among them. Vitamin D and calcium are a perfect example. Both nutrients provide important health benefits. However, calcium absorption by the body for strong bones and teeth requires the presence of vitamin D. While you can get plenty of vitamin D from being outdoors, you should consider a vitamin D supplement if you don't go outside and get exposed to much sunlight.

Vitamin C and Iron

Vitamin C and iron share a similar connection to vitamin D and calcium. Taking the two together enhances the absorption of iron, which is essential for energy production because of its role in transporting oxygen. Chemical reactions using oxygen are the most efficient ways for the body to produce energy. In addition to vitamin C's role, meat proteins also support iron absorption in the body.

Fat- and Water-Soluble Vitamins

An important factor affecting vitamin use is whether or not the nutrients are fat- or water soluble. This designation is based on what substance will dissolve the nutrient. Fat-soluble vitamins are stored in the body. Consequently, overdosing can lead to unsafe levels of these nutrients. Water-soluble vitamins, on the other hand, are not stored and are excreted in urine. Daily consumption is essential to fulfill the body's nutritional needs. Your best guide for taking vitamins and minerals is to stick within the recommended daily allowance of each nutrient to avoid toxicity issues and to minimize the risk of harmful interactions.