Nutrient Integration

Nutrient Integration

Did you know that vitamins and minerals have their own unique relationships within our bodies, and can aid each other in absorption?

With immunity front of mind for many of us, it’s time to consider not only which vitamins we should be taking,, but also when and in what order! Understanding these interactions is helpful in making the right food and supplement choices – but keep in mind that no supplement will cure or prevent disease.

Try to prioritize a well-rounded diet and sufficient sleep and exercise before reaching for supplements – they are called supplements after all, not replacements

Some points to keep in mind:

  • Calcium hinders the absorption of many vitamins and minerals, including iron.
  • Vitamin C, on the other hand, enhances the absorption of other nutrients (including iron)
  • The Iron + Vitamin C relationship is especially important for all plant-based eaters. Because the iron found in plant-based foods (non-heme iron) absorbs less readily than iron from animal sources (heme iron), adding some vitamin C is an easy way to facilitate uptake and aid integration! Think: lentils and red bell peppers, quinoa with a squeeze of lime. 
  • Taking iron supplements on an empty stomach can lead to nausea.
  • Vitamins A, D, E, and K are fat soluble: for best result, combine them with a healthy fat such as olive oil or nuts. 
  • Take your multivitamin whenever (preferably with food!)
  • Take magnesium at night to help you sleep (it activates the parasympathetic nervous system, which helps calm and relax you)

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8 thoughts on “Nutrient Integration

  1. Leslie says:

    This is the best observation I seen in ages: „they are called supplements after all, not replacements.“ Bravo!!

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