Here is a chart of with vitamins that work well with other vitamins and minerals.
For example Vitamin D and calcium often work together.To absorb calcium, you must consume vitamin D. According to the NIH, without vitamin D, the body can’t form a hormone called calcitriol, which will contribute to insufficient dietary calcium absorption. If the body doesn’t get enough calcium, it will pull it from the bones.
Another example is Vitamin C and Iron. Non-heme iron makes up 80 to 90 percent of your dietary iron and yet you only absorb about 2 percent of it. Vitamin C helps the absorption of this iron by producing an electron to the iron, which makes it easier to absorb by the body.
Minerals often work as coenzymes. They are required for many body functions such as : proper composition of body fluids, forming bones and blood, and maintaining healthy nerve functions. Minerals entering your body compete with vitamins for absorption. It is Important to take them in balanced amounts.
So get your vitamins and minerals in every meal.
Source: Properties of Nutrients
Additional Reading:
