Vitamins and minerals are run through the body in a very delicate manner. Our bodies processes can only work cohesively when the right balance of nutrients is rendered. Some nutrients work synergistically as others compete with one another; hence it is important to not supplement blindly and always work with a knowledgeable practitioner if and when it is required. Below you will find a chart of which nutrients work together and how they can deplete one another for educational purposes. Keep in mind, in cases of deficiency, nutrients that compete with one another is usually due to prolonged supplementation or mega dosing.
| Works with | Characteristics | |
| Vitamin A | Vitamin E | -Helps absorption of vitamin A and works synergistically to boost immunity and reduce inflammation -High levels of vitamin A can decrease vitamin E levels |
| Iodine | -Depend on each other for a healthy thyroid. -Work together to form retinoic acid. |
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| Iron | -Helps convert beta-carotene into retinol -Increases absorption of non-heme iron |
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| Zinc | -Helps with vitamin A transport -Boosts immunity together -Works together for eye health |
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| Vitamin C | -Protects vitamin A from oxidation | |
| Vitamin D | -High levels of vitamin A can decrease vitamin D levels | |
| Vitamin K | -Too much vitamin A inhibits vitamin k2 synthesis and absorption | |
| Vitamin B1 (Thiamin) | Magnesium | -Is necessary to convert B1 into its active form. |
| Vitamin B6 | -Too much B6 slows our bodies to transform B1 to its biological form | |
| Vitamin B12 | -Too much B12 eradicates allergic reactions to B1, for cobalt ions in the cobalamin form of B12 can cause the breakdown of B1. | |
| Vitamin B2 (Riboflavin) | Calcium | -Might hinder B2 absorption |
| Vitamin B3 (Niacin) | Zinc | -Work together to improve antioxidant levels, such as glutathione production. |
| Vitamin B5 (Pantothenic acid) | Copper | -Copper deficiency can increase our need for B5 |
| Vitamin B6 (pyridoxine) | Magnesium | -Both depend on each other to be absorbed and stay balanced -Together, have been shown to help PMS symptoms and autism |
| Vitamin B1 | -B6 can inhibit the transformation of active B1 | |
| Vitamin B9 | -Too much B6 or B9 increases our folate requirements | |
| Zinc | -Too much B6 increases our needs for zinc, and, in some cases, an impairment in zinc utilization by the body | |
| Vitamin B12 | -Cobalt ions in B12 cobalamin destroys B6 molecules | |
| Vitamin B9 (Folate) | Vitamin B6 | -Too much B6 or B9 increases our folate requirements |
| Vitamin B12 | -Too much B9 increases our need for B12 and vice versa. If not addressed, can lead to deficiency and increase homocysteine levels | |
| Zinc | -If supplemented when suffering with a zinc deficiency too, can lead to reduced absorption of zinc -Inhibits absorption of B9 |
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| Vitamin C | -Helps store vitamin B9 in tissue | |
| Vitamin B12 | Vitamin B1 | -Too much B1 can convert B12 into ineffective analogues |
| Vitamin B9 | -Too much B12 increases our need for B9 and vice versa. If not addressed, can lead to deficiency and increase homocysteine levels | |
| Iron | -Too much iron can convert B12 into ineffective analogues | |
| Copper | -Too much copper can convert B12 into ineffective analogues | |
| Vitamin C | -Might degrade B12 levels, especially if vitamin B1 is and copper are present | |
| Zinc | -Increases absorption of zinc | |
| Vitamin C | Vitamin E | -Work together for antioxidant defense -Vitamin C helps regenerate vitamin E |
| Copper | -They depend on each other, hence if one is deficient, the other depletes | |
| Iron | -Helps absorption of iron, but too much can lead to iron toxicity | |
| Selenium | -Helps absorption of selenium and retention | |
| Vitamin B12 | -Might degrade B12 levels, especially if vitamin B1 is and copper are present | |
| Vitamin D | Vitamin K | -Help with bone density formation, insulin levels, blood pressure and heart health |
| Calcium | -Helps increase calcium absorption -Works together with bone density and muscle formation |
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| Magnesium | -Helps absorption of magnesium -Magnesium helps transport and active vitamin D -Both depend on each other to maintain bone density, cardiovascular health, insulin resistance |
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| Selenium | -Helps absorption of selenium | |
| Vitamin A | -High levels of vitamin A can decrease vitamin D levels | |
| Vitamin E | -High levels of vitamin E can decrease vitamin D levels | |
| Vitamin E | Vitamin A | -Helps absorption of vitamin A and works synergistically to boost immunity and reduce inflammation -High levels of vitamin A can decrease vitamin E levels |
| Vitamin C | -Work together for antioxidant defense -Vitamin C helps regenerate vitamin E |
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| Vitamin D | -High levels of vitamin E can decrease vitamin D levels | |
| Selenium | -Depend on each other to maintain healthy levels -Together they induce apoptosis, which helps with killing off abnormal cells that may be of danger to us |
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| Zinc | -Vitamin E can help boost zinc levels if and when deficient | |
| Vitamin K | -Too high vitamin K can compete with vitamin E absorption | |
| Iron | -Interferes with vitamin E absorption | |
| Vitamin K | Vitamin D | -Help with bone density formation, insulin levels, blood pressure and heart health |
| Calcium | -Help build bone density -Helps move out calcium in arteries |
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| Vitamin A | -Too much vitamin A inhibits vitamin k2 synthesis and absorption | |
| Vitamin E | -Too high vitamin K can compete with vitamin E absorption | |
| Calcium | Vitamin D | -Helps increase calcium absorption -Works together with bone density and muscle formation |
| Potassium | -Helps calcium reabsorption | |
| Iron | -Compete with one another, can decrease absorption | |
| Magnesium | -High levels of calcium can decrease magnesium levels | |
| Manganese | -Compete for absorption | |
| Phosphorus | -High calcium levels decrease phosphorus absorption | |
| Sodium | -Too much sodium can cause calcium to leach out of bones | |
| Zinc | -High levels of calcium can decrease zinc absorption -High zinc levels can decrease calcium absorption |
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| Magnesium | Vitamin B1 | -Is necessary to convert B1 into its active form |
| Vitamin B6 | -Both depend on each other to be absorbed and stay balanced -Together, have been shown to help PMS symptoms and autism |
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| Vitamin D | -Helps absorption of magnesium -Magnesium helps transport and active vitamin D -Both depend on each other to maintain bone density, cardiovascular health, insulin resistance |
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| Potassium | -Helps cells absorb potassium and maintenance | |
| Calcium | -High levels of calcium can decrease magnesium levels | |
| Zinc | -High levels of zinc might reduce magnesium absorption | |
| Phosphorus | -High levels of phosphorus reduces magnesium absorption in the intestines | |
| Phosphorus | Calcium | -High calcium levels decrease phosphorus absorption |
| Magnesium | -High levels of phosphorus reduces magnesium absorption in the intestines | |
| Potassium | Calcium | -Helps calcium reabsorption |
| Magnesium | -Helps cells absorb potassium and maintenance | |
| Sodium | -Depend on one another for the right balance for optimal blood pressure and heart health -With correct ratio, can help bone density |
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| Sodium | Calcium | -Too much sodium can cause calcium to leach out of bones |
| Potassium | -Depend on one another for the right balance for optimal blood pressure and heart health -With correct ratio, can help bone density |
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| Copper | Vitamin C | -They depend on each other, hence if one is deficient, the other depletes |
| Vitamin B5 | -Copper deficiency can increase our need for B5 | |
| Iron | -Compete for absorption if one is more elevated than the other | |
| Selenium | -Too high copper can reduce absorption of selenium -An imbalance ratio of the two can lead to oxidative stress |
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| Zinc | -Too high zinc levels can lead to copper deficiency -Too high copper to zinc ratio can cause oxidative stress, weak immune system, sleep disturbances, heart issues |
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| Iodine | Vitamin A | -Depend on each other for a healthy thyroid. -Work together to form retinoic acid. |
| Selenium | -Both are required for healthy thyroid function. Selenium is needed for the enzyme that deoidinizes T4 to active T3 | |
| Iron | Vitamin A | -Helps convert beta-carotene into retinol -Increases absorption of non-heme iron |
| Vitamin C | -Helps absorption of iron, but too much can lead to iron toxicity | |
| Vitamin E | -Interferes with vitamin E absorption | |
| Vitamin B12 | -Too much iron can convert B12 into ineffective analogues | |
| Calcium | -Compete with one another, can decrease absorption | |
| Copper | -Compete for absorption if one is more elevated than the other | |
| Manganese | -High levels of manganese inhibit iron absorption | |
| Zinc | -Non-heme iron and zinc compete for absorption | |
| Manganese | Calcium | -Compete for absorption |
| Iron | -High levels of manganese inhibit iron absorption | |
| Selenium | Vitamin C | -Helps absorption of selenium and retention |
| Vitamin D | -Helps absorption of selenium | |
| Vitamin E | -Depend on each other to maintain healthy levels -Together they induce apoptosis, which helps with killing off abnormal cells that may be of danger to us |
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| Iodine | -Both are required for healthy thyroid function. Selenium is needed for the enzyme that deoidinizes T4 to active T3 | |
| Copper | -Too high copper can reduce absorption of selenium -An imbalance ratio of the two can lead to oxidative stress |
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| Zinc | Vitamin A | -Helps with vitamin A transport -Boosts immunity together -Works together for eye health |
| Vitamin B3 | -Work together to improve antioxidant levels, such as glutathione production. | |
| Vitamin B6 | -Too much B6 increases our needs for zinc, and, in some cases, an impairment in zinc utilization by the body | |
| Vitamin B9 | -If supplemented when suffering with a zinc deficiency too, can lead to reduced absorption of zinc -Inhibits absorption of B9 |
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| Vitamin B12 | -Increases absorption of zinc | |
| Vitamin E | -Vitamin E can help boost zinc levels if and when deficient | |
| Calcium | -High levels of calcium can decrease zinc absorption -High zinc levels can decrease calcium absorption |
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| Copper | -Too high zinc levels can lead to copper deficiency -Too high copper to zinc ratio can cause oxidative stress, weak immune system, sleep disturbances, heart issues |
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| Iron | -Non-heme iron and zinc compete for absorption | |
| Magnesium | -High levels of zinc might reduce magnesium absorption |