During the winter period many remember advantage of vitamin complexes and begin their intensive reception. But such use has nuances. Perhaps, most important of them is an ability to correctly combine valuable elements. And this question deserves separate consideration.
What vitamins and minerals are on friendly terms
For a start we will find out what interaction of substances brings the maximum benefit.
Vitamin A (Retinolum)
The compatibility is C and E, zinc and iron:
- together with the specified substances Retinolum is protected from oxidation;
- tocopherol in small doses supports connection A absorption;
- zinc accelerates digestion of Retinolum, regulating its transformations in an eye retina;
- in the same way Retinolum affects iron, allowing to use its stocks which are saved up in a liver to the maximum.
B2 vitamin (Riboflavinum)
Compatibility — B3, B6, B9, zinc:
- Riboflavinum acts as the catalyst regulating transition of these vitamins B an active phase;
- it accelerates mineral absorption process.
B3 vitamin (nicotinic acid, SS) Compatibility — B2, B6, N, iron and copper:
- Allow to be acquired by B6 with copper quicker to nicotinic acid;
- nicotinic acid has the same impact on minerals — their receipt in blood improves.
Important! It is desirable to deliver vitamin C in an organism together with products (it is not synthesized and does not collect in large numbers).
B5 vitamin (pantothenic acid)
Compatibility — B1, B2, B4, B9, B12, C:
- B1 and B2 in interaction with B5 considerably improve assimilation of the last;
- effect of pantothenic acid on circulation of B4, B9 and C is similar.
B6 vitamin (pyridoxine) Compatibility — B2, zinc and magnesium:
- B2 accelerates transition of a pyridoxine to an active form;
- magnesium enhances its penetration that supports normal work of cages;
- B6 detains zinc in an organism, preventing its loss.
B9 vitamin (folic acid) Compatibility — vitamin C:
- ascorbic acid keeps folic in structure of fabrics.
B12 vitamin (cyanocobalamine) Compatibility — B5, B9, calcium:
- cyanocobalamine regulates digestion of substances B5 and B9;
- calcium helps an organism to receive quicker B12 from products.
Vitamin C (ascorbic acid)
Compatibility — A, B5, B9, E, calcium:
- acid holds B5 and B9 connections in fabrics, regulates digestion of calcium;
- it enhances bioactivity of component E, receiving in exchange activization of antioxidant effect.
Whether you know? In chili pepper contains in 400 times more of ascorbic acid, than in oranges.
Vitamin D (calciferol) Compatibility — calcium, phosphorus:
- data exchange of minerals improves.
Vitamin E (tocopherol)
Compatibility — With, selenium:
- ascorbic acid helps tocopherol to restore functions during oxidation;
- selenium fixes effect of substance E as antioxidant.
Vitamin K Compatibility — B2, calcium:
- Riboflavinum provides transition of this connection to an active phase;
- together with calcium, vitamin K takes part in formation of bone tissues.
Calcium Compatibility — B6, B12, D, K, magnesium:
- in interaction of all these components the vitamin and mineral complex which regulates digestion of calcium and its balance in an organism is formed (at the same time the share of magnesium is very small).
Phosphorus Compatibility — D:
- this component well affects digestion of phosphorus.
Zinc Compatibility — A, B2, B6:
- support of circulation of Retinolum (A);
- B2 improves digestion of zinc;
- B6 keeps its balance, preventing its loss.
Iron Compatibility — A, B3, C, copper:
- the specified elements promote normal digestion of mineral.
Important! An ideal source of phosphorus — bone meal with vitamin D addition.
Magnesium
Compatibility — row B substances (except for thiamine, it is B1), calcium:
- magnesium improves bioavailability of the specified connections, doing them digestible.
Copper Compatibility — B6, iron:
- copper in small amounts helps an organism to acquire iron quicker;
- at moderate, but constant receipt of a pyridoxine the copper reserves remain in an organism longer.
Similar compositions are considered as the most useful. However, after acquaintance with this list many have a question — because of what it is impossible to combine vitamins and minerals in any order.
Why some disturb and weaken action of each other
Everything is very simple — at simultaneous reception some vitamins and minerals neutralize each other, becoming equally useless (or one component destroys another). Getting to gastrointestinal ways, such connections are soaked up, but in view of the difference of effects do not bring special benefit. On the contrary, at plentiful reception it turns out that the stomach and other bodies idle, without having received expected feed. The reason that is called on a surface — all of them have various (and therefore not always compatible) biochemical characteristics, specific action and time of assimilation.
Whether you know? Tea from pine needles can quite be a source of ascorbic acid. Besides, such raw materials prevent a scurvy.
By the way, about time. At the use of substances antagonists their separate reception with a difference not less than in 4 (and all 6 hours are better) between approaches is recommended. This rule extends both to products rich with useful substances, and to complexes in the form of capsules.
Learn what vitamins are necessary for joints, a brain, heart, nails, a liver, immunity and for patients with diabetes.
What vitamins and minerals cannot be accepted together
We already know that the effect from intake of the main vitamins and minerals can be opposite expected. To exclude such situation, we will consider what options of combination are considered as inadmissible and why.
And (Retinolum) Antagonists — C and D:
- exchange of ascorbic acid is broken;
- at simultaneous reception with vitamin D the mutual neutralization is observed.
B1 (thiamine)
Read also what vitamins for pregnant women, for teenagers, for the feeding mothers and for health of the woman exist.
Antagonists — B2, B3, B6, B12, calcium, magnesium:
- interaction with B12 is capable to start extensive allergic reaction (besides and thiamine in high doses is allergen);
- Riboflavinum and nicotinic acid simply destroy structure of B1;
- the pyridoxine slows down transition of thiamine to a bioactive phase;
- calcium and magnesium do not allow B1 vitamin to be dissolved completely in the water environment that interferes it with assimilation.
Important! Of the largest content of thiamine white bread from coarse flour, spinach, soy and peas with haricot can brag. Slightly less its contents in cabbage and potatoes. Also beef and also an offal of animal origin are rich in it.
B2 (Riboflavinum) Antagonists — B1, iron, copper:
- during reaction, thiamine is oxidized;
- the specified minerals slow down process of absorption of B2.
B3 (nicotinic acid, SS)
Antagonists — B12, C:
- in interaction of B3 with them starts process of mutual destruction.
B5 (pantothenic acid) the Antagonist — copper:
- mineral limits bioactivity of pantothenic acid.
B6 (pyridoxine)
Antagonists — B1, B12:
- transition of B1 to an active phase slows down;
- B12 accelerates decomposition of a pyridoxine (harmful surplus of cobalt collects after that).
B9 (folic acid)
The antagonist — zinc:
- in interaction of both elements the insoluble sheaf complicating assimilation of each of them is formed.
B12 (cyanocobalamine) Antagonists — A, B1, B2, B3, B6, C, E, iron, copper, manganese:
- at complex action of these components, cyanocobalamine loses activity, turning into useless additive;
- joint reception of B12 and tocopherol it is not recommended that they have a different acidity.
Whether you know? The concept vitamins appeared in 1912 — it was introduced by the Polish biochemist Kazimir Funk for scientific use.
With (ascorbic acid)
Antagonists — B1, B12, copper:
- cyanocobalamine destroys structure of ascorbic acid;
- at joint reception it is difficult to define an optimum dose (and at its increase undesirable processes are started);
- vitamin C in large volumes is capable to wash away copper from fabrics and vessels.
The D (calciferol) Antagonist — vitamin A (conditionally):
- in extensive interaction the mutual neutralization is possible.
E (tocopherol)
Antagonists — D, zinc, magnesium, copper:
- any of the specified elements interferes with normal digestion of tocopherol.
Vitamin K Antagonists — And, E:
- Retinolum and tocopherol block intake of vitamin K in a cellular layer.
Calcium
Antagonists — phosphorus, zinc, iron, magnesium, manganese:
- the excess of these minerals causes the shortage of calcium;
- calcium slows down their assimilation;
- large volumes of magnesium, reacting with calcium, limit its activity.
Phosphorus Antagonists — calcium, magnesium:
- too high content of the specified minerals causes deficiency of phosphorus.
Important! The day norm of phosphorus is: for children — 1.3-2.5 g, for adults — from 1.5 to 2 g. Peas, spinach, eggs, meat, fish, caviar act as products suppliers.
Zinc
Antagonists — B9, calcium, iron, copper:
- folic acid, taking up with zinc, becomes a basis of the insoluble structure which is slowing down assimilation of both elements;
- minerals do not allow zinc to be acquired properly.
Iron Antagonists — B12, E, calcium, zinc, magnesium, chrome:
- complex effect of minerals complicates process of digestion of iron;
- iron, in turn, shows the same effect concerning cyanocobalamine, tocopherol and calcium (in a smaller measure — manganese).
Magnesium
Antagonists — B1, E, calcium, phosphorus, manganese:
- magnesium slows down digestion of vitamins;
- the linking of phosphorus and manganese complicates magnesium absorption;
- magnesium in high doses causes the shortage of phosphorus and calcium.
Copper Antagonists — B2, B5, B12, C, E, zinc:
- digestion of the specified vitamins and zinc slows down;
- at overdose, copper is also capable to complicate intake of iron to fabrics (but in small volumes the effect will be favorable).
Manganese
Antagonists — calcium, iron:
- these minerals significantly complicate digestion of manganese an organism.
Table of a combination of vitamins and minerals among themselves
This information will be enough that many thought of that as when they accept. But constantly it is quite difficult to keep similar data in mind therefore we will generalize them in the form of the table.
Whether you know? The organism of the first people was capable to synthesize vitamin C. But over time this ability was lost.
In it you will meet such designations:
- the letter N specified in a cell means that vitamins and minerals are neutral relatively each other, and joint reception does not attract loss of useful qualities;
- the sign + indicates positive interaction (that is, elements are recommended for the combined use);
- having seen in the column -, know — before you antagonists who at combination will neutralize at least each other (though usually everything comes down to destruction).
Minerals are specified according to their designations in the table of chemical elements:
- iron is Fe;
- magnesium is Mg;
- copper is Cu;
- calcium is Ca;
- phosphorus is P;
- zinc is Zn.
|
And |
B1 |
B2 |
B3 |
B5 |
B6 |
B9 |
B12 |
With |
D |
E |
K |
Fe |
Mg |
Cu |
Ca |
P |
Zn |
|
|
And |
And |
N |
N |
N |
N |
N |
N |
- |
+ |
N |
+ |
- |
+ |
N |
N |
N |
N |
+ |
|
B1 |
N |
B1 |
- |
- |
+ |
- |
N |
- |
- |
N |
N |
N |
N |
- |
N |
- |
N |
N |
|
B2 |
N |
- |
B2 |
+ |
+ |
+ |
+ |
- |
N |
N |
N |
+ |
- |
N |
- |
N |
N |
+ |
|
B3 |
N |
- |
+ |
B3 |
N |
+ |
N |
N |
N |
N |
N |
N |
+ |
N |
N |
N |
N |
N |
|
B5 |
N |
+ |
+ |
N |
B5 |
N |
+ |
+ |
+ |
+ |
N |
N |
N |
N |
- |
N |
N |
N |
|
B6 |
N |
- |
+ |
+ |
N |
B6 |
N |
- |
N |
N |
N |
N |
N |
N |
+ |
+ |
N |
+ |
|
B9 |
N |
N |
+ |
N |
+ |
N |
B9 |
+ |
+ |
N |
N |
N |
N |
N |
N |
N |
N |
- |
|
B12 |
- |
- |
- |
N |
+ |
- |
+ |
B12 |
- |
N |
- |
N |
- |
N |
- |
+ |
N |
N |
|
With |
+ |
- |
N |
N |
+ |
N |
+ |
- |
With |
N |
+ |
N |
+ |
N |
- |
+ |
N |
N |
|
D |
N |
N |
N |
N |
N |
N |
N |
N |
N |
D |
- |
N |
N |
N |
N |
+ |
+ |
N |
|
E |
+ |
N |
N |
N |
N |
N |
N |
- |
+ |
- |
E |
- |
- |
- |
- |
N |
N |
- |
|
K |
- |
N |
+ |
N |
N |
N |
N |
N |
N |
N |
- |
K |
N |
N |
N |
+ |
N |
N |
|
Fe |
+ |
N |
- |
+ |
N |
N |
N |
- |
+ |
N |
- |
N |
Fe |
- |
+ |
- |
N |
- |
|
Mg |
N |
- |
N |
N |
N |
N |
N |
N |
N |
N |
- |
N |
- |
Mg |
N |
+ |
- |
N |
|
Cu |
N |
N |
- |
N |
- |
+ |
N |
- |
- |
N |
- |
N |
+ |
N |
Cu |
N |
N |
- |
|
Ca |
N |
- |
N |
N |
N |
+ |
N |
+ |
+ |
+ |
N |
+ |
- |
+ |
N |
Ca |
- |
- |
|
P |
N |
N |
N |
N |
N |
N |
N |
N |
N |
+ |
N |
N |
N |
- |
N |
- |
P |
N |
|
Zn |
+ |
N |
+ |
N |
N |
+ |
- |
N |
N |
N |
- |
N |
- |
N |
- |
- |
N |
Zn |
Let's note that this table has the general character. Immunologists and other doctors know that rates of assimilation of various elements in many respects depend on the state of health of the specific person so norms and options of reception can be adjusted. Too you should not forget about it. We learned what combinations of vitamins and minerals bring the greatest benefit and what combinations it is better to refuse. We hope, this information will always help our readers to remain healthy and vigorous. Strong all of health!