How to use supplements the RIGHT way🫶

Check out these combos that many people overlook, along with some extra tips! While the goal is always to get your nutrients from whole foods, if you do choose to supplement, these pairings will be super helpful!

1. Vitamin D & Calcium

Why: Vitamin D enhances calcium absorption in the gut.

Tip: Take together for improved bone health.

2. Vitamin C & Iron

Why: Vitamin C significantly increases iron absorption, especially non-heme iron from plant sources.

Tip: Pair citrus fruits or bell peppers with iron-rich foods (like spinach or lentils).

3. Vitamin K & Vitamin D

Why: Together, they support bone health and calcium regulation.

Tip: Pair with fatty meals to enhance absorption.

4. Magnesium & Vitamin D

Why: Magnesium helps convert vitamin D into its active form.

Tip: Include magnesium-rich foods (like nuts, seeds, and leafy greens) when supplementing with vitamin D.

5. Zinc & Copper

Why: Zinc can interfere with copper absorption; balance is key.

Tip: If taking high doses of zinc, consider adding copper to your regimen.

6. Omega-3 Fatty Acids & Antioxidants (like Vitamin E)

Why: Antioxidants protect omega-3s from oxidation and increase their efficacy.

Tip: Include fish oil with vitamin E-rich foods (like nuts or spinach).

7. Curcumin & Black Pepper (Piperine)

Why: Piperine dramatically enhances the absorption of curcumin (the active ingredient in turmeric).

Tip: Always use black pepper when consuming curcumin supplements or turmeric.

8. CoQ10 & Fats

Why: CoQ10 is fat-soluble, so fats enhance its absorption.

Tip: Take with a meal containing healthy fats (like avocado or olive oil).

9. Probiotics & Prebiotics

Why: Prebiotics feed probiotics, enhancing their effectiveness in gut health.

Tip: Pair yogurt (probiotic) with fibers from fruits and vegetables (prebiotic).

10. B Vitamins (e.g., B6 & B12) & Folate

Why: These vitamins work synergistically for energy production and healthy cell function.

Tip: Take a B-complex supplement for optimal balance.

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