"Functional foods," "nutraceuticals," "designer foods" and "medicinal foods" are terms that describe foods, and key ingredients isolated from foods, that have non-nutritive or tertiary functional properties. Researchers, healthcare practitioners, laypersons, and the popular media use these words interchangeably. The purpose of this article is to elucidate the elegant interplay between nutrients commonly found within such foods, to gain a greater appreciation for using nutrient complexes, as they typically occur in nature.

While some research indicates that isolated nutrients elicit a beneficial effect in preventing and treating disease, it is critical that we understand the synergistic effects of nutrients, and realize the great importance of the long-term consumption of a complete spectrum of vitamins, minerals, amino acids and disease-fighting phytochemicals, typically as they occur in whole foods.

The information and corresponding table below highlight the importance of supplementing the diet with a combination of key nutraceuticals to maintain optimal health, vitality and longevity.

Vitamin A Whole Food Sources Include	Vitamin A Synergistic Actions with Other Nutrients
Dairy products	Vitamin A Vitamin A becomes more easily absorbed, utilized and stored in the body in the presence of vitamin E. (1) As well, taking vitamin A together with iron results in better clinical effects in those individuals suffering from iron-deficiency anemia than taking iron alone.(2) additionaly, children at high risk for vitamin A deficiency respond more favorably to supplementation with zinc and/or iron, in improving vitamin A status.(3)
Liver
Cod liver oil

Vitamin C Whole Food Sources Include	Vitamin C Synergistic Actions with Other Nutrients
Broccoli	Vitamin C increases the absorption of iron,(4-6) and converts iron to its most absorbable form in the body.(7) Vitamin C also aids in recycling vitamin E in the body. Excessive consumption of isolated vitamin C can also deplete body stores of copper.(8,9)
Brussels sprouts
Strawberries
Red bell peppers
Citrus fruit
Parsley
Buckwheat
Buckwheat
Camu Camu berries
Goji berries

Vitamin D Whole Food Sources Include	Vitamin D Synergistic Actions with Other Nutrients
Cod Liver Oil	Vitamin D works synergistically with vitamin K and calcium to increase the amount of bone-friendly osteocalcin and improve bone metabolism in women with osteoporosis.(10-12) Vitamin D also increases the active absorption of calcium.(13)
Butter
Egg yolk

Vitamin E Whole Food Sources Include	Vitamin E Synergistic Actions with Other Nutrients
Leafy green vegetables	Vitamin E can increase the absorption, utilization and storage of vitamin A and may protect against hypervitaminosis A.(14) When vitamin E is used together with vitamin C, it has the ability to reduce the risk of preeclampsia in high-risk pregnant women.(15) Some evidence also suggests that vitamin C might help recycle damaged vitamin E alpha-tocopherol to a more useable form in the body.(16)
Nuts and seeds
Egg yolk
Wheat germ

Vitamin K Whole Food Sources Include	Vitamin K Synergistic Actions with Other Nutrients
Leafy green vegetables	Vitamin K works synergistically with vitamin D and calcium to increase the amount of bone-friendly osteocalcin and improve bone metabolism, particularly in women with osteoporosis.(17-19)
Broccoli

Calcium Whole Food Sources Include	Calcium Synergistic Actions with Other Nutrients
Leafy green vegetables	Calcium is better absorbed and utilized by the body in the presence of vitamin D(20) Lysine also enhances the absorption of calcium and reduces its excretion from the body.(21) Essential fatty acids may also play a role in enhancing the absorption of calcium and reducing calcium loss through the urine.(22)
Broccoli
Tofu
Dairy products

Iron Whole Food Sources Include	Iron Synergistic Actions with Other Nutrients
Leafy green vegetables	Iron is more easily absorbed and utilized by the body in the presence of vitamin C.(23, 24) Vitamin C also converts less-absorbable forms of iron to its reduced (ferrous) and best absorbed form.(25) As well, vitamin A enhances the absorption and/or the utilization of iron. Taking vitamin A together with iron also results in better clinical effects in those individuals suffering from iron-deficiency anemia than taking iron alone.(2) In addition, children at high risk for vitamin A deficiency respond more favorably to supplementation with zinc and/or iron, in improving vitamin A status.(3) Interestingly, foods that contain soy, such as tempeh, tofu, miso and some soy sauces, significantly enhance the absorption of iron.(26) This does not hold true for isolated soy protein.
Dried fruit
Molasses
Meat
Poultry
Fish
Oysters

Magnesium Whole Food Sources Include	Magnesium Synergistic Actions with Other Nutrients
Dark green vegetables	Magnesium is better absorbed and utilized by the body in the presence of boron.(28) Also, vitamin B6 enhances the relative amount of magnesium that may enter cells.
Chlorella
Nuts
Grains
Fish
Beans
Meat

Copper Whole Food Sources Include	Copper Synergistic Actions with Other Nutrients
Vegetables	Copper is better utilized by the body in the presence of vitamin B6, and in fact, a vitamin B6 deficiency will actually inhibit the absorption of copper.(29) Excessive consumption of isolated vitamin C can also deplete body stores of copper.(30)
Oysters
Nuts
Meat
Dried legumes
Cereals

Manganese Whole Food Sources Include	Manganese Synergistic Actions with Other Nutrients
Leafy green vegetables	Manganese is better absorbed and utilized by the body in the presence of zinc.(30)
Beet tops
Tea
Wheat germ
Nuts and seeds

Chromium Whole Food Sources Include	Chromium Synergistic Actions with Other Nutrients
Brewer's yeast	Chromium is better absorbed and utilized by the body in the presence of vitamin C.(31)
Unrefined whole grains & cereals

Boron Whole Food Sources Include	Boron Synergistic Actions with Other Nutrients
Prunes	Boron helps to convert vitamin D into a more useable form, and influences the effects of magnesium and calcium in optimizing bone metabolism and reducing bone loss.(32-36)
Raisins
Nuts
Non-citrus fruits
Legumes
Vegetables

Final Thought
In nature, one seldom finds a single vitamin, mineral, amino acid, or phytochemical existing on its own. Rather, we find complexes of multiple components operating together, in harmony, to promote health, longevity and vitality. As such, utilizing a comprehensive supplement program that includes the complete range of vitamins, minerals and phytochemicals, preferably as they are found in whole, unadulterated foods whenever possible, will consistently produce a greater clinical effect than using any single ingredient to promote optimal health.

While by no means comprehensive, the research identified throughout this column offers a glimpse at the elegant and dynamic interplay that occurs between select nutrients, as they work together to promote systemic balance.

© COPYRIGHT 2006 Dr. Gina L. Nick

References

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