Interactions between Vitamins & Minerals

Aug 27, 2021

Vitamin A

Vitamin A and Beta-Carotene may enhance Iron absorption, especially non-heme iron
Supplementing with Vit A may help regulate Iron deficiency anaemia in children
Severe deficiency decreases the uptake of Iodine and can affect thyroid metabolism
Excess Vit A may obstruct the absorption of Vitamin K
High levels of Beta-Carotene may decrease serum levels of Vit E
High levels of Vit A can decrease Vit D uptake by 30 percent
Vit A requires Zinc for proper absorption and utilisation
Iron might increase the bioavailability of pro-Vitamin A carotenoids
Ascorbic Acid minimises toxicity of Vit A overdose

Vitamin D

Vitamin D assists in the absorption of Calcium (without Vit D and K, Calcium cannot be absorbed by the bones. Instead, it is deposited in the kidneys and arteries which contributes to kidney stones)

Vitamin D aids in the absorption of Phosphorus
Vit K supports the absorption of Vit D supplements and Vit K2 prevents the calcification of soft tissue. (You should aim to take at least 50mcg of Vit K2 for every 1000IU of Vitamin D3)
High levels of Vit A could decrease Vit D uptake by 30%
High levels of Vitamin E possibly reduce Vit D uptake
Severe Vit D deficiency in children could lead to rickets, a disease that softens and weakens bones

In a case reported in the Lancet, children with rickets received massive doses, 6million IU of Vit D over 10 days, without any improvement after six weeks. When they were treated with Magnesium because of low serum levels, the rickets promptly disappeared.

Vitamin D is associated with Calcium absorption. In another case study published in "The American Journal of Clinical Nutrition," Vit D treatment did not resolve low blood Calcium in five patients”

Patients were given Magnesium because of low levels, as a result the Calcium levels quickly returned to normal. According to the study's authors, Magnesium may promote the release of Calcium in the presence of Vitamin D.

Silica may increase the overall benefits of Vitamin D
Boron minimises the breakdown of Vit D thus increasing the amount of time Vit D stays in the blood and the total amount of Vit D available to the body (1)

Vitamin E

Vitamin E can boost Vit A absorption, up to 40%
Vit E may minimise Selenium toxicity
Medium and high levels of Vitamin E potentially reduce Vit D uptake
Ascorbic Acid helps regenerate Vit E
CoQ10 helps regenerates Vitamin E
High levels of beta-carotene may decrease serum levels of Vit E

Vitamin K

Vitamin K aids the absorption of Calcium
Vit K may improve the absorption of Vitamin D supplements and Vit K2 minimises some of the problems of excess Vit D (such as calcification of soft tissue)
Vitamin E interferes with Vit K absorption
Excess Vit A interferes with absorption of Vit K

Interactions between Vitamins and Minerals

Vitamin C (Ascorbic Acid)

Vit C significantly improves absorption of Iron
Ascorbic Acid helps regenerate Vitamin E
Ascorbic Acid may increase absorption of sodium selenite and retention of Selenium
Over time, excessive Vit C supplementation may lead to copper deficiency
Mega doses of Vitamin C may counteract its positive effect on iron
Vit C might degrade B12 especially when B1 and copper are also present
Ascorbic Acid is regenerated by glutathione

Vitamin B1 (Thiamine)

Vitamin B1 helps increase the absorption of B2
Very high levels of B1 may interfere with absorption of B2
Magnesium assists in the process of the conversion of B1 to its biologically active form and for thiamine-dependent enzymes. Overcoming thiamine (B1) deficiency might not occur if magnesium deficiency is not addressed
Vitamin B6 can inhibit the production of Thiamine (B1)

Vitamin B2 (Riboflavin)

Without B2, the absorption of B3, B6, Folate, B12, Iron and Zinc may be delayed
Thiamine helps increase absorption of B2
Very high levels of B1 may interfere with absorption of B2
Calcium may form a chelate with Riboflavin (B2), decreasing its absorption
Vitamin B5 helps the body to be able to effectively utilise Vitamin B2
Molybdenum interacts with Riboflavin to infuse iron and haemoglobin, which contributes to the development of healthy red blood cells

Vitamin B3 (Niacin)

Niacin helps increase the absorption of B2 and B6
Nicotinic acid (B3) might improve Zinc and antioxidant marker levels
B3 is made in the body from amino acid Tryptophan (5-HTP). However, this conversion involves B1 and B6
B12 deficiency may lead to loss of B3 in our urine

Vitamin B5 (Pantothenic Acid)

Mega dosages of Biotin may lead to B5 deficiency and skin problems (acne flares, etc.)
B5 requires B12, Folate and Biotin for adequate absorption
Copper deficiency raises Vitamin B5 requirements
Too much Copper may reduce the absorption and effectiveness of B5
Pantothenic Acid helps the body to be able to effectively use B2

Vitamin B6 (Pyridoxine)

B6 helps improve absorption of Niacin, Riboflavin, Folate and Zinc

B6 enhances the uptake of Magnesium and vice versa
Vitamin B6 can inhibit the production of thiamine (B1)
High levels of B6 may increase the need for Zinc
Pyridoxine deficiency boosts uptake of Zinc, but serum Zinc levels may decrease, demonstrating problems in zinc utilisation

Folic Acid/Folate (Vitamin B9)

Folic Acid masks B12 deficiency (in people who take Folic Acid supplements and are deficient in B12, it is very difficult to detect deficiency)
More than 1,000 mcg of Folic Acid per day can cause symptoms of B12 deficiency
Folate also requires B1, B2, B3
Folic acid requires B12 (B12 deficiency leads to folic acid deficiency) As Vitamin B12 is responsible for converting folic acid back into its bioactive form after various reactions

Without B12, the body quickly suffers a functional folic acid deficiency, since the folic acid is left stuck inside our body in its unusable form. There is clearly enough folic acid present, but it cannot be converted.

Vitamin B12 (Cobalamin)

B12 is required by Folic Acid
Supplementing with B12 increases the need for Folic Acid and vice versa because both play key roles in the methylation cycle
B12 requires B6 for absorption
Vit E is involved in the conversion of inactive B12 to active form
Folic acid masks B12 deficiency
More than 1,000 mcg of supplemental Folic Acid per day can cause symptoms of B12 deficiency
Vit C might degrade B12 especially when B1 and copper are also present
B12 in the form of adenosylcobalamin requires Biotin for conversion

Taking B12 supplements increases the need for more Potassium

More B12 equals less potassium and vice versa. However, if you increase your intake of raw vegetables this should decrease your chances of becoming deficient.

Although B12 is considered very safe, taking only one of any B Vitamins for a long period of time can result in an imbalance of other B Vitamins. It is, therefore, recommended to take B12 with a good B complex formula or multivitamins and Minerals (such as Healthy Mega) that include all high strength B Vitamins
Several drugs, such as Metformin, may lead to B12 deficiency
Spirulina contains a "fake” B12 which is chemically similar to real B12. It bonds to the same transport molecule as real B12

However, since it has no effect on the body it can lead to B12 deficiency. For this reason, those who consume spirulina on a regular basis should take 2000 IU of real B12 every day, after breakfast.

Biotin (Vitamin B7)

B5 requires Biotin for adequate absorption
Mega dosages of Biotin may lead to B5 deficiency and skin problems
Biotin leads to deficiency of B5 as both Biotin and Pantothenic Acid (B5) are absorbed from the intestines by the same receptors

Pantothenic Acid regulates the barrier function of the surface layer on skin. Therefore, a deficiency of Pantothenic Acid (through excess of Biotin) could lead to skin problems such as acne flares.

Cysteine plays important role in the breakdown of Biotin
Biotin is destroyed by free radicals, so taking additional Biotin is recommended in cases of stress and high-performance sport, as the body’s Biotin requirement increases enormously
Alpha lipoic acid (ALA) may compete with Biotin and interfere with its activity. For this reason, biotin supplementation is recommended if the daily intake of ALA exceeds 200mg

Choline

Choline can interact with Folate

Calcium

Calcium can lead to Magnesium deficiency and may increase the risk of heart attack, muscle cramps, etc.

Calcium potentially impairs the absorption of Iron
Calcium may impair Zinc absorption, but only in the presence of phytate
Calcium may form a chelate with Riboflavin (B2), decreasing its absorption
High levels of Calcium supplements may decrease Phosphorus absorption
Without Vitamin D and K Calcium can’t be absorbed by bones but instead is deposited in kidneys and arteries contributing to kidney stones.

Regular Calcium supplementation requires also Magnesium (200mg twice daily), Vitamin K2 (200mcg daily) and Vitamin D3 (2000-5000IU daily).

Potassium enhances Calcium reabsorption
Silica may increase the overall benefits of Calcium

Magnesium

Calcium can lead to Magnesium deficiency and may increase the risk of heart attack, muscle cramps, etc.
High levels (142mg/day) of Zinc might reduce Magnesium absorption
Vitamin B6 potentially improves the absorption of Magnesium (Vitamin B6 increases the amount of Magnesium that our cells can absorb). At the same time Magnesium enhances the uptake of Pyridoxine
Magnesium assists in the process of the conversion of B1 to its biologically active form and for thiamine-dependent enzymes. Overcoming thiamine (B1) deficiency might not occur if magnesium deficiency is not addressed
Magnesium is required for Potassium uptake
Over time, Vit D supplements can lead to Magnesium deficiency, as Vit D uses Magnesium

Magnesium deficiency causes Vit D to be stored and inactive (useless). In people who are deficient in magnesium, Vitamin D supplementation may not work at all, even in high doses taken over a long period of time.

Zinc

Zinc without Copper may lead to Copper deficiency because Zinc and Copper compete for absorption in the stomach, with Zinc being the usual winner. As a result, Copper isn’t absorbed.

To solve this problem, you should take Zinc with Copper (0.5-1mg daily).

50mg of Zinc per day can reduce Iron and Copper levels
Zinc potentially impairs Iron absorption, but it doesn’t cause Iron deficiency if Zinc supplements are taken with meals
High levels (142 mg/day) of Zinc might reduce Magnesium absorption
Supplementing with Nicotinic Acid (B3) may improve Zinc levels
Iron, Copper and Calcium supplements may compete with Zinc for absorption

Iron

Iron is needed for converting Beta-Carotene into retinol (Vitamin A)
Iron increases the bioavailability of pro-Vitamin A carotenoids
Iron may reduce the absorption of Zinc
Vitamin A can increase Iron absorption, especially non-heme iron
Supplementing with Vit A might help reverse Iron deficiency anaemia
Alpha lipoic acid (ALA) deters Iron toxicity

Potassium

Potassium encourages the kidneys to excrete Sodium which promotes healthy blood pressure levels
Potassium enhances Calcium reabsorption
Magnesium is required for Potassium uptake
Potassium supplements should be taken with B12 and vice versa, as B12 supplements increase the need for Potassium

More B12 equals less Potassium and vice versa. However, if you increase your intake of raw vegetables this should decrease your chances of becoming deficient.

Copper

Copper is needed for Iron transport between tissues
Copper deficiency increases Vitamin B5 requirements
Copper may reduce absorption and effectiveness of B5. On the other hand, Copper deficiency increases Vitamin B5 requirements
Over 1000mg of Vit C a day may interfere with Copper absorption
Zinc supplementation without Copper can lead to Copper deficiency because Zinc and Copper compete for absorption in the stomach, with Zinc being the usual winner. As a result, Copper isn’t absorbed.

To solve this problem, you should take Zinc with Copper (0.5-1mg daily).

Selenium

Selenium is required to keep Glutathione in its active form
Selenium deficiency may increase the effects of Vitamin E deficiency
Vitamin E can minimise selenium toxicity

Chromium

Chromium uptake is enhanced when taken with Vitamin C. Administration of 100mg of Vitamin C together with 1mg of Chromium resulted in higher levels of Chromium than 1 mg of Chromium without Ascorbic Acid

Iodine

Severe Vitamin A deficiency may decrease the uptake of Iodine and can affect thyroid metabolism

Manganese

Manganese may affect Iron absorption as the intestines cannot differentiate between Manganese and Iron. High Manganese intake through black and green tea drinks can often causes iron deficiency
Manganese and Calcium often compete for absorption

Molybdenum

Molybdenum has been shown to cause Copper deficiency. It is therefore suggested to take 0.5-1mg of Copper with Molybdenum.
Molybdenum helps to remove excess Copper in the body, Molybdenum has been used to treat high concentrations of Copper

On the other hand, if the levels of Copper are normal or low, Molybdenum and Zinc, should be taken with small amount of Copper (0.5 – 1 mg).

High Molybdenum levels can cause gout-like symptoms, due to an increase in uric acid levels
Some users experience gas, diarrhoea and stomach upset as a result of supplementing with 100μg per day
High doses of Molybdenum have been shown to block Tylenol
Molybdenum interacts with Vitamin B2 to infuse Iron and haemoglobin, thus contributing to the development of healthy red blood cells

Boron

Boron may prevent the breakdown of Vitamin D which increases the amount of time Vitamin D stays in the blood and the total amount of Vitamin D available to the body (1)

When taken with Vit D, Boron increases its amount and effectiveness in the body.

It is probably better to avoid Boron supplements if you suffer from kidney problems because the kidneys work very hard to remove Boron from the body

Phosphorus

High levels of Calcium may decrease Phosphorus absorption

Sodium Bicarbonate

Sodium Bicarbonate can lead to Potassium deficiency
Excess Sodium enhances Calcium excretion

Silica

Silica helps increase the overall benefits of Vitamin D, Glucosamine and Calcium

Interactions Between Prescribed Medications and Supplements – HealthAid®

Sources

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