Nutrient Optimization & Cofactors

Vitamin D + K2 + Magnesium

Vitamin D increases calcium absorption. K2 (MK-7) directs that calcium to bones instead of arteries. Magnesium is required to convert D to its active form. All three must be present. Ratio: 100 mcg K2 per 1,000 IU D3, minimum 200 mg magnesium daily.

Iron + Vitamin C

Vitamin C converts non-heme iron (plant sources, supplements) to its absorbable ferrous form, increasing uptake 3-6x. As little as 25 mg vitamin C with an iron supplement makes a measurable difference.

Zinc + Copper (8-15:1 ratio)

Zinc and copper compete for absorption. Supplementing 30+ mg zinc daily without copper creates copper deficiency over months, causing anemia and neurological symptoms. Include 2 mg copper with 30 mg zinc.

Zinc + Food

Zinc on an empty stomach causes nausea in most people. Always take with a meal. Zinc carnosine is the best-tolerated form and also supports gut lining.

Calcium -- separate from Iron

Calcium inhibits both heme and non-heme iron absorption by up to 60%. Never take calcium and iron within 2 hours of each other. This applies to dairy with iron-rich meals too.

Morning, with breakfast (must include fat)

Fat-soluble vitamins: D3, K2, vitamin A, vitamin E. These require dietary fat for absorption. Taking them on an empty stomach or with fat-free food wastes them. B vitamins also go morning since they are energizing and can disrupt sleep if taken late.

Midday or with lunch

Iron (if supplementing) with vitamin C, away from dairy and coffee. CoQ10 with a fat-containing meal. Fish oil / omega-3s with food to reduce reflux.

Evening / before bed

Magnesium glycinate or threonate (calming, supports sleep quality). Zinc with dinner. Calcium if supplementing (separate from iron by 2+ hours). Probiotics on an empty stomach or with a light meal.

Coffee and tea

Tannins and polyphenols reduce non-heme iron absorption by 39-90%. Wait 1 hour after meals containing iron before drinking coffee. Caffeine also increases urinary calcium excretion. Separate coffee from mineral supplements by 1+ hours.

Phytates (phytic acid)

Found in whole grains, legumes, nuts, and seeds. Chelates zinc, iron, calcium, and magnesium in the gut, reducing absorption 50-65%. Soaking, sprouting, or fermenting reduces phytate content significantly. This is why traditionally prepared grains (sourdough, soaked oats) are more nutritious than modern quick-cook versions.

Oxalates

High in spinach, Swiss chard, beet greens, rhubarb, almonds, and cocoa. Bind calcium and to a lesser extent iron and magnesium. Cooking reduces oxalate content by 30-87% depending on method (boiling is most effective, steaming less so). Spinach calcium is only ~5% bioavailable due to oxalates.

Fiber (in excess)

Moderate fiber is healthy, but very high fiber intake with mineral supplements reduces absorption. Take mineral supplements separate from high-fiber meals or psyllium.