Nutrient library
Nutrient pairings
Some nutrients help each other along. Others compete for the same absorption pathway, or for the same slot in the body over time. Here's every pairing relationship in Tavita's library, in one place.
14 pairings
Every pair
Calcium + Iron
Competes
Calcium and iron compete for absorption when consumed together in larger amounts.
View pairing →Calcium + Magnesium
Competes
Very high daily calcium intakes can work against magnesium absorption. This one depends on the total daily amount, not on how far apart the two are taken.
View pairing →Calcium + Vitamin D
Enhances
Vitamin D is needed for the body to absorb calcium efficiently.
View pairing →Calcium + Vitamin K2 (Menaquinone)
Enhances
Vitamin K2 helps direct calcium toward bones rather than soft tissue.
View pairing →Calcium + Zinc
Competes
Larger amounts of calcium taken at the same time can reduce zinc absorption.
View pairing →Copper + Zinc
Competes
Copper levels fall when zinc intake stays high — around 40 mg a day or more, sustained over months. It's the ongoing daily amount that matters here, not the gap between the two.
View pairing →Iodine + Selenium
Enhances
Selenium-dependent enzymes help the thyroid use iodine to make hormones.
View pairing →Iron + Vitamin C
Enhances
Vitamin C boosts iron absorption, especially iron from plant foods.
View pairing →Iron + Zinc
Competes
High supplemental doses of zinc and iron can compete for absorption.
View pairing →Magnesium + Vitamin D
Enhances
Magnesium helps activate vitamin D so the body can use it.
View pairing →Vitamin A + Zinc
Enhances
Zinc is needed to make the protein that carries vitamin A through the blood.
View pairing →Vitamin B12 + Vitamin B9 (Folate)
Enhances
Vitamin B12 and folate work together in red-blood-cell formation and DNA synthesis. Getting enough B12 matters even when folate intake is high, since high folate can mask the blood signs of a B12 shortfall.
View pairing →Vitamin C + Vitamin E
Enhances
Vitamin C helps regenerate vitamin E after it neutralizes free radicals.
View pairing →Vitamin D + Vitamin K2 (Menaquinone)
Enhances
Vitamin K2 complements vitamin D by helping the calcium it absorbs reach bone.
View pairing →