5 powerful supplement pairings that are more effective together, according to nutritionists

“Nutrients don’t just function in isolation – they team up in two ways: by supporting your body’s functions and helping each other absorb better,” says Madalena. “Plus, some vitamins and minerals can actually block each other’s absorption, too. So, while a general multivitamin might seem like the convenient option, it’s not always the best choice if you're trying to fix a specific deficiency.”

Want to get the maximum goodness out of your next supplement shop? We uncover the nutrient power pairings you need to know about…

Back in the 1980s, researchers discovered¹ that this unusual combination works because vitamin C converts non-heme iron (the type found in plant-based foods) to a form that’s easier for our bodies to absorb. Later studies² added to this theory, finding that vitamin C forms a stable complex with iron, which prevents its uptake from being blocked by the polyphenols found in everyday substances like black tea, coffee and dark chocolate.

We should be able to get all the calcium we need from our daily diet, but our bodies can only obtain adequate levels of vitamin D from direct sunlight or supplements. In the UK, you can typically get enough from the sun between late March and September, but the NHS advises topping up with a supplement in the darker months to keep your levels in check.

“Not many people realise that vitamin D supplements come in an inactive form that the body can’t use directly,” explains Madalena. “We need magnesium in the mix to convert this inactive vitamin D into its active form so that we can reap the health benefits. Without sufficient magnesium, the vitamin D you buy and take won’t be effective.” 

There’s an important caveat to this seasonal health hack, though: “Magnesium can interact with some medications and has numerous contraindications, which can often outweigh the benefits of supplementation,” warns Madalena. “So always ensure you check with your GP or a pharmacist before introducing anything new to your routine.”

“Adding a vitamin D supplement into your diet during the winter months can help with the uptake of heart healthy omega-3,” says Madalena. “Vitamin D is a fat-soluble vitamin, and omega-3 fatty acids are also fats, which means they can enhance each other's absorption. Both nutrients work synergistically in the body and beyond protecting heart health, they share similar properties, such as reducing inflammation, supporting bones and immunity.” For an easy way to jump on this power pairing, Madalena recommends taking a daily cod liver oil supplement, as it contains both good levels of dietary omega-3s and vitamin D. Always remember to read the label first.

She explains: “Not only does vitamin D boost calcium absorption and overall bone health, vitamin K2 helps direct that calcium to the bones and teeth,⁸ preventing it from accumulating in the arteries. This combined effect is especially beneficial for women going through perimenopause, as it can help prevent bone loss and support overall cardiovascular health.”

Before you start power pairing though, it’s worth noting that supplementation is simply that: a way to supplement (not replace) an otherwise healthy diet. You should always aim to get all your dietary goodness from whole foods, but if you’re balancing a busy lifestyle and can’t always guarantee nutrient-rich variety every day, supplements can serve as a handy back-up plan. 

Want to find out more about enriching your meal plans? Why not learn more about why we need magnesium?

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.