Dynamic nutrient duos pack a nutrition punch, reports the Harvard Health Letter

Nutrition guidelines and labels sometimes seem to have been written one nutrient at a time. We’re advised to get this amount of that vitamin and that amount of this mineral. But most nutrients don’t fly solo: they can interact, join forces, cancel each other out, and jockey for position on metabolic pathways, reports the July 2009 issue of the Harvard Health Letter.

The Harvard Health Letter describes several key nutrients that work in pairs:

Vitamin D and calcium: Like most nutrients, calcium is absorbed primarily in the small intestine. If large quantities are present, the body can easily absorb it. But in smaller amounts, the mineral gets absorbed with active assistance from vitamin D. Right now, official nutrition guidelines recommend that adults get 1,000 mg of calcium and 400 IU of vitamin D daily. And some experts say a much higher vitamin D intake—1,000 IU daily or more—is even better.

Sodium and potassium: Although sodium is an essential nutrient, the average American consumes far more of it each day than he or she needs. Too much sodium can boost blood pressure, and with it, the chances of having a stroke or heart attack. Potassium counters the harmful cardiovascular effects of a surplus of sodium by encouraging the kidneys to excrete sodium. Many studies have shown a connection between high potassium intake and lower blood pressure. In fact, the potassium-to-sodium ratio may be more important than potassium—or sodium—alone.

Vitamin B12 and folate: Vitamin B12 and folate work together to support some of the most fundamental processes of cell division and replication. They also metabolize homocysteine in tandem. Folate, which is itself one of the B vitamins, depends on vitamin B12 to be absorbed, stored, and metabolized. Breakfast cereals with added vitamins and minerals typically contain vitamin B12, and in the United States, cereal grains are fortified with folate.

Read the full-length article: "Nutrition’s dynamic duos"