Water Soluble Nutrients (alcohol, stress, antibiotics slow or block absorption process)

  (Take alone or with meals, except Vitamin C should be taken w/out meals)

V/M            Best form to be taken                                                      Complimentary

B1                thiamine                                                                            B complex, manganese                                  

B2                riboflavin                                                                          B complex (tobacco hurts intake)

B3                nicotinic acid, nicotinamide                                       B complex

B5                calcium pantothenate                                                  Biotin, Folic acid, B complex

B6                Pyridoxine hydrochloride phosphate                      Zinc, magnesium, B complex

B12             Methylcobalamin                                                          Calcium, B complex

C                 Absorbic acid, calcium ascorbate                              Hydrochloric acid in stomach

Folic Acid                                                                                              C, B complex

Biotin                                                                                                     B complex (avidin in raw egg whites hurts intake)

V/M     Best form to be taken                               Complimentary                         Hinderers

A           retinol, beta-carotene                             zinc, e, c                                        lack of bile or oils

E           d-alpha tocopherol                                   sedlenium, c                                lack of bile, ferric forms of iron, oxidized fats

D           ergocalciferol, cholicalciferol               calcium, phosphorous, e, c     lack of bile

(If lacking proper digestive juices ask doctor about enzyme supplementation options)

Minerals             When to take                          Complimentary                       Hinderers

Calcium              w protein food                        magnesium, d                           tea, coffee, smoking

Magnesium        w protein food                        calcium, B6, d                          alcohol, tea, coffee, smoking

Iron                       w food                                      C                                                    oxalic acid, tea, coffee, smoking

Zinc                       empty belly, pm                 B6, C                                             phytic acid, lead, copper, calcium, tea, coffee

Manganese         w protein food                       C                                                    high-dosage zinc, tea, coffee smoking’

Selenium             empty belly                          E                                                    coffee, mercury, tea, smoking

Chromium          w protein food                      B3                                                  tea, coffee, smoking

Listed above is provided courtesy of Dr. Patrick Holford of the Institute for Optimum Nutrition (ION).