Do you know that most nutrients don’t work alone? They interact—sometimes they join forces, other times they cancel each other out. You have probably heard before that eating vitamin-rich foods is better for you than taking a vitamin supplement…reason is that food contains a mixture of nutrients that interact with one another.

Now look at the list below…it’s by no means complete list but something to start….

Vitamin D and calcium- A partnership

Both calcium and vitamin D are efficacious in protecting the skeleton, particularly when these 2 nutrients are used in combination. Each nutrient is necessary for the full expression of the effect of the other, and where their actions are independent; their effects on skeletal health are complementary. Like most nutrients, calcium is mostly absorbed in the small intestine. Calcium is important because it strengthens bones, but the body often needs vitamin D’s assistance to absorb the nutrient.  Right now, the official nutrition guidelines recommend that adults get 1,000 milligrams (mg) of calcium and 400 international units (IU) of vitamin D daily. For older adults, the recommended daily allowance is a bit higher: 1,200 mg of calcium starting in your 50s, and 600 IU of vitamin D starting in your 70s.

To give you an idea of how much that is, an 8-ounce glass of milk contains 300 mg of calcium and, because of fortification, 100 IU of vitamin D.

Sodium and potassium- A contrasting partnership

Sodium is one essential nutrient, however we consume more of each day than required.  As you might have heard that doctor recommends to control salt intake for patients with high blood pressure as excess sodium interferes with the natural ability of blood vessels to relax and expand, increasing blood pressure—and increasing the chances of having a stroke or heart attack.

But potassium encourages the kidneys to excrete sodium which means high potassium intake might be helpful in lowering the blood pressure. According to the current guidelines, adults are supposed to get 4,700 mg of potassium and 1,200 mg to 1,500 mg of sodium daily. The Simple guideline, to increase potassium intake, load up on fruits and vegetables. To decrease sodium intake, cut back on cookies, salty snacks, fast foods, and ready-made lunches and dinners.

Vitamin B12 and folate- A partnership

Vitamin B12 and folate (also one of the eight B vitamins) form one of nutrition’s best couples. B12 helps the body absorb folate, and the two works together to support cell division and replication, which allow the body to replace cells that die. This process is important during times of growth in childhood, and throughout the body of adults as well. Cells that line the stomach and the cells of the hair follicle, for example, divide and replicate often.

Good food sources of vitamin B12 include meat, eggs and milk.  Natural sources of folate include leafy green, vegetables, beans and other legumes.  Nutrition guidelines recommend 2.4 micrograms of B12 and 400 micrograms of folate daily. This can usually be achieved easily by eating a reasonably well-balanced diet.

However, vegans—people who don’t eat meat and other animal-based products—may have B12 deficiencies. And people who eat poorly or drink too much alcohol may have folate deficiencies.  Folate deficiencies can be corrected with multivitamins or folic acid pills. For a B12 deficiency, ask your doctor.

Deficiency in either or both vitamins may cause a form of anemia, mild tingling sensations and memory loss.