What are the vitamins that cannot be taken all together?

When we talk about vitamins We talk about food, we talk about life and we talk about health. With clear and direct academicism, the Encyclopedia of Biology defines them as follows: “Vitamins are essential substances necessary for the correct functioning of the organism”.

When a nutrient is considered essential it means just that Its lack can cause weakness or illness.

The function of these substances is to regulate the physiology of the organism through the generation of proteins.

There are vitamins generated by the body itself and others obtained from food.

The Medlineplus website, official communication of the United States government and dependent on the National Library of Medicine of that country, explains on its website that there are 13 essential vitamins, essential for the correct functioning of the human body.

And it confirms that these vitamins are grouped into two categories: water-soluble vitamins (they are diluted in water and the excess is eliminated with urine); AND fat-soluble vitaminswhich dissolve in fats and are deposited in tissues, liver and fat.

In any case, each doctor will advise each patient on how to take vitamins to strengthen the body, but will also avoid combining some of them and not exceeding the doses. Especially with those fat-soluble vitamins that accumulate in the body and whose excess can be harmful.

Combinations to avoid

On the other hand, in Doctor Health digital page and in that of the prestigious United States Mayo Clinic, suggest not mixing some vitamins. We see:

• Do not mix vitamin C and vitamin B12. Pick them up two hours apart. Vitamin C can interfere with the assimilation of B12.

• Do not mix vitamin E and vitamin K. Vitamin K helps blood clot. Therefore it cannot be combined with vitamin E, which, on the contrary, liquefies the blood. If someone is prescribed both supplements, they should also receive information on how to administer them. Our doctor is always essential.

• Be careful with iron and calcium dietary supplements. They should not be mixed. They can cause stomach upset and interfere with the digestion of iron. It’s always offered take the iron in the morning (on an empty stomach) e football during the night.

• Avoid calcium, zinc and magnesium supplements. They all contribute to bone health, but they compete with each other for their absorption. It is advisable to space them out throughout the day, following the advice of your family doctor.

Classification and function of vitamins

As we have already mentioned, vitamins are divided into water-soluble and fat-soluble. Let’s review this classification and the 13 essential vitamins found in these two groups and what their functions are:

1. Water-soluble vitamins

They are those that are diluted in water and the excess is eliminated with urine (they do not accumulate). Except B12 which is partly stored in the liver, the rest must be consumed daily. The following vitamins are part of this group:

• C vitamin. It is antioxidant, antibacterial and anti-allergic. It contributes to the formation of collagen and eye health.
• Vitamin B1. Helps metabolize carbohydrates.
• Vitamin B2. It maintains neurological structures, affects growth and produces red blood cells.
• Vitamin B3. Controls glucose level, keeps skin and mucous membranes healthy.
• Vitamin B5. Helps in fat metabolism.

• Vitamin B6. It intervenes in cognitive processes and protein metabolism.
• Vitamin B8. Participates in metabolic processes.
• Vitamin B9. It helps assimilate iron and produce red blood cells.
• vitamin B12. It maintains myelin, forms red blood cells and benefits the nervous system.

2. Fat-soluble vitamins

They dissolve in fats and are deposited in tissues, liver and fat. It is not necessary to ingest them frequently due to their cumulative nature and an excess can be harmful. The following vitamins are part of this group:

• Vitamin A. Improves tissues, mucous membranes and bones. Collaborate with eye health.
• Vitamin D. Also known as “the sunshine vitamin” because the body produces it after exposure to sunlight. It contributes to the absorption of calcium and promotes the well-being of bones and teeth.
• Vitamin E. Antioxidant. Forms red blood cells.
• Vitamin K Regulates blood clotting.

Vitamins make life

Investigating and knowing the functions of each vitamin will help us understand much better how our body works and how vital it is for our development and that of our children to have a balanced diet with all these nutrients.

But it can also help us to have greater social awareness, and to understand what the lack of vitamins causes in children around the world who cannot be supported by their parents.

Research by UNICEF (United Nations Children’s Fund) warns that “vitamin and mineral deficiencies affect the development of a third of the world’s population”.

The report, authored by Carol Bellamy, Executive Director of UNICEF, reveals research that “paints a comprehensive picture of the serious consequences of vitamin and mineral deficiencies in 80 developing countries.”

Vitamins in foods

The specialized site MedlinePlus recommends that all vitamins be obtained through a balanced diet, with plenty of fruits, vegetables, fortified dairy products, legumes, seeds and nuts.

The Encyclopedia of Biology provides us on its website with a summary classification of vitamins and a table of the main foods that contain these nutrients.

For each vitamin there is a dose recommended by the Food and Nutrition Board of the Institute of Medicine of the National Academy of Sciences.

The doses take into account the sex of the consumer, clarifies MedlinePlus, adding «many people think that if something is good for you, consuming more of it is better. It’s not always like this. “High doses of some vitamins can be toxic.” It is important to consult your doctor regarding the appropriate dosage based on your overall health condition.

Food supplements are recommended if the consumption of foods containing any of the vitamins is low. In this case the recommended dose should not be exceeded.

MedlinePlus also warns us: “Be very careful about taking large amounts of fat-soluble vitamin supplements. This includes vitamins A, D, E and K. These can build up in the body and cause harmful effects.