What vitamins can be taken together
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Optimal Vitamin Combinations for Supplementation
Introduction to Vitamin Combinations
Combining vitamins in supplementation can enhance their effectiveness and provide synergistic benefits. This article explores various combinations of vitamins that can be taken together, based on recent research findings.
Vitamin C and Vitamin E: Reducing Oxidative Stress
Benefits of Combined Supplementation
The combination of vitamins C and E has been shown to mitigate oxidative stress and inflammation, particularly following acute physical exercise. Research indicates that this combination can reduce lipid peroxidation, interleukin-6 (IL-6), and cortisol levels, as well as muscle damage markers like creatine kinase1. However, it does not significantly affect muscle soreness or strength1.
Vitamin D and Calcium: Bone Health and Metabolic Benefits
Osteoporosis Prevention
Combined supplementation of vitamin D and calcium is particularly beneficial for postmenopausal women, as it significantly increases bone mineral density (BMD) in various parts of the body, including the lumbar spine and femoral neck, and reduces the incidence of hip fractures5. Dairy products fortified with these nutrients have shown even more pronounced effects on BMD5.
Insulin Sensitivity
In individuals at risk for type 2 diabetes, combined vitamin D and calcium supplementation has shown potential benefits. While general improvements in insulin sensitivity and secretion were not observed across all participants, those with prediabetes experienced significant improvements in insulin sensitivity2.
Vitamin B6, Folate, and Vitamin B12: Cardiovascular Health
Homocysteine Reduction
The combination of vitamins B6, folate, and B12 is effective in lowering homocysteine levels, which is beneficial for cardiovascular health. This combination is superior to folate alone in reducing homocysteine, thereby potentially lowering the risk of cardio-cerebrovascular diseases3 9. Additionally, this combination has been shown to reduce the risk of stroke by 14%9.
Vitamin D and Probiotics: Gestational Diabetes Management
Metabolic Improvements
For women with gestational diabetes, co-supplementation of vitamin D and probiotics has demonstrated significant benefits. This combination reduces fasting plasma glucose, serum insulin levels, and insulin resistance, while improving insulin sensitivity and lipid profiles4. It also enhances antioxidant capacity and reduces inflammation markers4.
Conclusion
Combining specific vitamins can enhance their individual benefits and provide synergistic effects. Vitamins C and E together reduce oxidative stress and inflammation, while vitamin D and calcium improve bone health and metabolic functions. The combination of B vitamins (B6, folate, and B12) is effective in reducing homocysteine levels and stroke risk. Additionally, vitamin D and probiotics together offer significant metabolic benefits for women with gestational diabetes. These findings underscore the importance of strategic vitamin combinations for optimal health outcomes.
Sources and full results
Most relevant research papers on this topic
Effects of the combination of vitamins C and E supplementation on oxidative stress, inflammation, muscle soreness, and muscle strength following acute physical exercise: meta-analyses of randomized controlled trials
Combined vitamin C and E supplementation reduces oxidative stress, inflammation, cortisol levels, and muscle damage after exercise.
Meta-AnalysisEffects of Combined Calcium and Vitamin D Supplementation on Insulin Secretion, Insulin Sensitivity and β-Cell Function in Multi-Ethnic Vitamin D-Deficient Adults at Risk for Type 2 Diabetes: A Pilot Randomized, Placebo-Controlled Trial
Daily vitamin D and calcium supplementation for 6 months may not improve insulin sensitivity, secretion, and -cell function in multi-ethnic adults at risk for type 2 diabetes, but may improve insulin sensitivity in those with prediabetes.
RCT
Rigorous Journal
Highly Cited
The effects of vitamin D and probiotic co-supplementation on glucose homeostasis, inflammation, oxidative stress and pregnancy outcomes in gestational diabetes: A randomized, double-blind, placebo-controlled trial.
Vitamin D and probiotic co-supplementation significantly reduced fasting plasma glucose, insulin levels, and inflammation, while increasing HDL-cholesterol and total antioxidant capacity in women with gestational diabetes.
RCT
Very Rigorous JournalHighly CitedEffects of combined calcium and vitamin D supplementation on osteoporosis in postmenopausal women: a systematic review and meta-analysis of randomized controlled trials.
Combined calcium and vitamin D supplementation significantly increases bone mineral density and reduces hip fracture risk in postmenopausal women.
Meta-AnalysisHighly CitedVitamin C supplementation in pregnancy.
Vitamin C supplementation during pregnancy may increase the risk of preterm birth, but data is insufficient to confirm its benefits or risks.
Meta-AnalysisHighly CitedTwo‐Year Randomized Controlled Trial of Vitamin K1 (Phylloquinone) and Vitamin D3 Plus Calcium on the Bone Health of Older Women
Vitamin K1 and vitamin D3 plus calcium supplementation in older women may slightly increase bone mineral density at the ultradistal radius, but not at other hip or radius sites.
RCTRigorous JournalHighly CitedVitamins, Are They Safe?
High-dose supplements of vitamins A, E, D, C, and folic acid may not always be effective for disease prevention and may even be harmful to the health.
Systematic Review[Meta-analysis on effect of combined supplementation of folic acid, vitamin B12 and B6 on risk of cardio-cerebrovascular diseases in randomized control trials].
Taking folic acid, vitamin B6, and B12 combined may not significantly affect cardiovascular disease risk, but may lower stroke risk and homocysteine levels.
Meta-AnalysisREVIEWING THE THERAPEUTIC COMBINATION OF MULTIVITAMINS
Combination therapies of vitamins with other medications show promising therapeutic effects for various diseases.
Literature Review