Flu and colds: the art of combining vitamins and minerals to prevent them

The interest in reinforcing the immune system with vitamins and minerals before the arrival of the cold and respiratory diseases, sales of multivitamin and mineral supplements have increased since the beginning of the year. The most popular are vitamin C and probiotics. However, experts warn that it is important to know well how these supplements should be combined not only to maximize their benefits, but also to avoid negative interactions. According to pharmacy specialist María José Alonso Osorio, collaborating professor of the Health Sciences Studies at the Open University of Catalonia (UOC), it is necessary to differentiate the separate intake of high doses of different micronutrients and supplements from combinations of multivitamin and mineral food supplements, in which the micronutrients are found in doses that balance each other and in matrices that allow their joint administration. In fact, the expert explains that an imbalance in the proportions can lead to problems of absorption and, consequently, to a lower effectiveness.

One of the recommended combinations It is that of magnesium and calcium. Both minerals are necessary and, in general, magnesium helps the absorption of calcium, as long as they are ingested in a balanced proportion so that the 2:1 ratio (two parts of calcium to one of magnesium) is not exceeded. According to the UOC expert, an excess of calcium dramatically decreases the absorption of magnesium.

As for the inadvisable combinationsthe pharmacy specialist cites the following:

Vitamin C and B12: Taking high doses of vitamin C at the same time as vitamin B12 may reduce the absorption of the latter.

Vitamin D and B12: Since vitamin D is fat-soluble and B12 is water-soluble, taking them together with fatty foods or water may affect their absorption. Vitamin D is best with fatty foods, and B12 is best with water outside of meals.

Folic acid (vitamin B9) and B12: High doses of folic acid can reduce blood concentrations of vitamin B12.

Iron, tea and calcium: Green tea reduces iron absorption due to tannins. It is better to take iron with orange juice, since vitamin C enhances its absorption. Iron supplements should be taken two hours apart from foods or calcium-rich supplements.

The time of day influences

In addition to the appropriate combinations, the expert explains that you must also take into account what the best time of day to take certain supplements or vitamins. The chronobiologywhich studies how the time of day influences the effectiveness of nutrients, is key when consuming supplements. According to Alonso, “it is considered appropriate to take multivitamin and mineral supplements first thing in the morning with a good breakfast and a large glass of water, to ensure the supply of nutrients that we need to perform daily functions.”

A study examined the possible relationship of the time of intake of some vitamins in relation to the prevention of the risk of cardiovascular events, and concludes that, although more analysis is needed, it is recommended consume vitamin B2 in the morning and vitamins B6, C, E and the equivalent of folate, at night.

It is necessary to remember that fat-soluble vitamins must be taken with foods that contain fat to help their absorption and metabolism, while water-soluble vitamins are best taken only with water. It is recommended to take multivitamins and multiminerals with a meal to promote their assimilation. However, foods reduce iron absorption.

As for alcohol, in all cases it negatively interferes with the processing of micronutrients.

When ingested separately, the following guidelines should be followed:

In the case of the fat-soluble vitamins A, D, E and K are best taken in the morning after a hearty breakfast. Once dissolved within the fat molecules of food, they are distributed through lymphatic vessels to the different organs. These vitamins accumulate in the liver and adipose tissue.

The B vitaminsIn general, they play an essential role in many cellular processes, such as energy production and metabolism. It has been proven that group B vitamins and coenzyme Q 10 administered in the morning can modulate energy expenditure and subjective fatigue, and promote cognitive performance.

Vitamin B6 participates in the synthesis of serotonin and dopamine, neurotransmitters that promote a balanced mood and a positive mental attitude, so it is useful to take it in the morning. However, by contributing to the production of melatonin, which regulates circadian rhythms and sleep patterns, taking it at night can also be useful.

Iron, in general, should preferably be taken on an empty stomach in the morning or between two main meals, because food can reduce its absorption. It should be taken with a glass of water or orange juice, but never with milk or tea, as they interfere with its absorption.

Magnesium helps maintain normal nerve and muscle function, heart rate, vasomotor tone, blood pressure, immune system, bone integrity and blood glucose levels, and promotes calcium absorption. It positively intervenes in the synthesis of serotonin, melatonin, dopamine, norepinephrine and GABA, promoting relaxation, so taken at night it can promote sleep and help recover the magnesium lost during the day. In sports, some experts recommend taking magnesium before exercising so that the mineral is available during physical effort. However, a regular daily intake is much more important to generate a good intracellular level that will ensure its contribution during exercise.

Melatonin regulates cycles and is associated with a hypnotic effect and a greater propensity for sleep. It should be taken at night shortly before going to bed.

Tryptophan is involved in the production of melatonin and serotonin. Ingested at night it can promote sleep and its quality.

Is it always necessary to supplement?

“If there is no obvious deficiency, it would not be necessary to supplement,” says Alonso. Now, if it is considered necessary, due to bad eating habits, such as an unbalanced diet, or due to weight loss diets or situations of increased requirements, such as stress, convalescence or sports practice, you can resort to a multivitamin and multimineral already coenzyme Q10although many vitamin and mineral combinations already incorporate this enzyme.

Currently, in addition, there are food supplementswith balanced and studied quantities, for different ages, for men and women or for special situations, such as pregnancy and lactation or the pre-pregnancy period.

With the arrival of winter, a supply of vitamin C and vitamin D and minerals such as selenium and zinc can be useful for their immune system strengthening effect. For those who are beginning to incorporate supplements into their diet, Alonso recommends consulting a professional, who will take into account eating habits, lifestyle and health status to be able to recommend the most appropriate supplement on an individual basis.