Vitamin D alone isn't enough: Here’s what you need to pair it with for maximum effect

Vitamin D, also called calciferol, is healthy for the body in various ways. Obtained from sun exposure, food, and supplements, it promotes calcium absorption in the gut, aids bone growth, prevents rickets in children, osteomalacia in adults, and osteoporosis in older adults. While Vitamin D itself is highly beneficial, when paired with other nutrients and dietary practices, its benefits can be maximised. Below are 5 nutrients you can pair Vitamin D with to gain even more health.

Vitamin D and K are both fat-soluble vitamins and play a vital role in calcium metabolism. As per a study published in the National Library of Medicine, Vitamin D promotes the production of Vitamin K-dependent proteins, which help carboxylation to function properly. Vitamin K2, which is found in animal products and fermented foods, should be paired with Vitamin D to increase the calcium in bones and prevent its deposition in soft tissues, thus supporting bone and cardiovascular health.

Nutrients typically act in a coordinated manner in the body. As mentioned in a study published in the National Library of Medicine, magnesium assists in the activation of Vitamin D, which helps regulate calcium and phosphate homeostasis to promote growth and maintenance of bones. Additionally, all the enzymes that metabolise Vitamin D require magnesium, which is why pairing both together is great for the bone health of the body.

Vitamin D enhances the absorption of calcium in the gut and regulates calcium levels in the blood, which is vital for maintaining strong bones. When you pair calcium with Vitamin D, you have enough supplement to power overall skeletal health and support bone mineralisation.

In order to absorb Vitamin D, which is a fat-soluble vitamin, healthy dietary fat is essential. Thus, combining Vitamin D with healthy fats such as avocado, nuts, seeds, yogurt, and olive oil can elevate its bioavailability.

While Vitamin C does not directly affect the metabolism of Vitamin D, both vitamins support immune health. Thus, pairing them together can lead to synergistic gains for immune functions in the body.