The Best Vitamin Combinations for Absorption

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Taking a vitamin every day is a good way to provide your body with the essential nutrients that may not be provided by diet alone. There are two different types of vitamins, water soluble vitamins and fat soluble vitamins. Water soluble vitamins include vitamins A, D, E and K while water soluble vitamins encompass all of the B vitamins and ascorbic acid. Many people choose to take a multivitamin, which provides the body with close to or exactly 100 percent of the daily recommended nutrients. Certain vitamins have an interdependent relationship with each other, meaning they require one another for maximum absorption.

Calcium and Vitamin D

Calcium and vitamin D work together in the body. Calcium is a mineral that helps to build strong bones and teeth and helps regulate smooth muscle contraction. It is important for the maintenance of strong bones and the prevention of osteoporosis in women. When vitamin D is taken in conjunction with calcium it enhances the bodies absorption of calcium. Many over the counter supplements which contain calcium also contain vitamin D. Patients between 19 and 50 years of age should take 1,000mg of calcium each day, and those over the age of 50 are recommended to take 1200mg daily along with 400 to 600 IU of vitamin D, reports the National Institute of Arthritis and Musculoskeletal and Skin Diseases.

Folic Acid and Vitamin C

Folic acid is a water soluble vitamin that is part of the B vitamin complex. According to MedlinePlus, folic acid helps form red blood cells produce DNA, helps tissues grow and cells work and aids in the prevention of certain birth defects, including spina bifida. Most multi-vitamins contain the recommended dosage of 400mg daily. Vitamin C is a water soluble vitamin which helps strengthen the immune system and aids in the healing process. Vitamin C helps the body absorb folic acid and create proteins in the body.

Iron and Vitamin C

Iron and vitamin C have a symbiotic relationship with one another. Iron is required by the body to strengthen red blood cells. A lack of dietary iron can lead to the development of iron deficient anemia. According to PubMedHeath, the role of ascorbic acid, or vitamin C in the absorption of iron from non-animal sources is widely accepted.