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It might seem convenient to take all of your vitamins at the same time, but experts say that habit could be limiting how well your supplements work. Some vitamins and minerals compete for absorption in the body, which can reduce their effectiveness and even trigger unwelcome side effects like upset stomach, constipation, or diarrhea.

On the flip side, other vitamins and minerals work together especially well, enhancing each other's absorption and bioavailability. For example, vitamin D boosts calcium absorption, and vitamin C helps your body better utilize iron. To truly maximize the benefits of your supplements (and make the most of your investment), it’s essential to understand not only which combinations to avoid but also which ones to embrace.

Timing matters, too—especially when it comes to meals. “Some [supplements] are better absorbed with food, while others are best absorbed on an empty stomach," says Amy Margulies, R.D.N., a registered dietitian nutritionist and owner of The Rebellius RD. "Other combinations can actually interfere with each other or with medications.”

In more extreme cases, long-term nutritional deficiencies and vitamin toxicity can occur as a result of improper supplement combinations or overuse, says Brynna Connor, M.D., a board-certified family medicine physician and the healthcare ambassador for NorthwestPharmacy.com.

That doesn’t mean you need to be afraid of taking supplements, but being aware of the vitamin and mineral combinations to avoid can keep you protected from unwanted side effects and your wellness routines optimized.

Nutrient combinations to avoid

Keep these pairs top of mind when you're gaming out your supplement protocol.

Iron and calcium

Calcium interferes with iron’s absorption in the gut. If your levels of both are low, you can still take calcium and iron, as long as you space them out safely.

What to do: Take iron at least two hours before or after calcium supplements.

Calcium is best absorbed when taken in smaller doses (500 milligrams or less) spread out during the day, says Lamees Hamdan, M.D., an integrative medical doctor. While calcium citrate can be taken with or without food, it’s best to take calcium carbonate with food, since it relies on stomach acid for optimal absorption.

Iron and zinc

Research shows iron and zinc actually compete for the same absorption pathways in your gut. “If you’re taking a high-dose iron supplement and zinc at the same time, especially on an empty stomach, there’s a good chance your body won’t absorb the zinc as well,” says Margulies.

What to do: For optimal absorption, it’s generally best to take iron on an empty stomach and to separate it from zinc. While there is no official recommendation for the ideal timing, waiting two hours between taking each supplement is a good general rule of thumb.

Copper and zinc

If you’re taking a zinc supplement, it’s important to know that high doses of zinc can reduce copper absorption, regardless of whether you are consuming it via supplements or food. This can lead to a potential copper deficiency over time. Eating copper-rich foods (such as shellfish, seeds, nuts, and organ meats) may balance out this effect, but it’s a good idea to stay on top of it and get your levels checked regularly.

What to do: If you do need to take both copper and zinc, try not to take them at the same time. Again, while there is no hard-and-fast rule about the ideal timing, generally, waiting two hours in between taking both is what experts recommend. Both are safe to take on an empty stomach. “You can take zinc in the morning before breakfast and copper before lunch or dinner, provided you have not consumed a meal or snack within at least a few hours,” says Margulies.

Vitamin B12 and Vitamin C

Because vitamin C creates an acidic environment in the stomach, some research shows large doses can potentially degrade vitamin B12 before it gets the chance to work. However, it is important to note that for most people, typical doses of vitamin C and B12 are unlikely to cause significant issues when taken together. While some data suggests this potential interaction, the evidence is limited and not conclusive. Nevertheless, it is a good nugget of information to keep in the back of your mind.

What to do: When in doubt, take them in alphabetical order, says Dr. Connor. Take vitamin B12 first and hold off on vitamin C for at least two hours. You can pair vitamin B12 with a light breakfast, but it’s also fine to take it on an empty stomach.

The best vitamin combinations

There are also plenty of complementary vitamins and minerals that support the benefits of each other. Prioritize meeting your nutritional needs through diet first, but if your doctor or dietitian suggests supplementation, here are some dynamic duos that you might consider:

Vitamin C + iron: Vitamin C enhances the absorption of iron, especially the kind found in plant-based sources such as beans and lentils. “This combo is a great one-two punch for preventing iron deficiency and keeping energy levels up,” says Margulies.
Vitamin D + Vitamin K12: These vitamins work synergistically to optimize calcium delivery and support bone health, says Dr. Hamdan.
Vitamin A + iron: Research shows this pairing is even more powerful together, especially for people dealing with anemia.

What about multivitamins?

If certain vitamins and minerals inhibit each other’s absorption, you might wonder about the safety of multivitamin supplements that include, well, multiple vitamins in one convenient pill.

“Multivitamins are specifically formulated with smaller, balanced doses that aren’t competing with each other,” explains Margulies. These lower doses are designed to minimize interactions between nutrients, such as calcium and magnesium or zinc and copper, which might otherwise compete for absorption when taken in higher amounts. This careful formulation ensures that the nutrients can coexist without significantly reducing their effectiveness or causing adverse effects.

However, the question of whether these smaller doses are effective depends on individual needs and dietary habits. For people with nutrient deficiencies or higher-than-average requirements due to health conditions, lifestyle, or age, the levels in a multivitamin may not be sufficient to meet their needs. In such cases, targeted supplementation of specific vitamins or minerals might be necessary. On the other hand, for individuals with a generally balanced diet, multivitamins can act as a safety net, filling in minor gaps without the risk of overloading the body with excessive amounts of any one nutrient. Ultimately, the effectiveness of multivitamins depends on how well they complement an individual’s overall nutrient intake.

The bottom line on pairing vitamins

Before starting any new supplement, always consult with your healthcare provider. It’s the safest way to avoid potential contraindications with your current medications, especially blood pressure meds, thyroid meds, and anticoagulants, says Dr. Connor. “It’s always best to stick to a routine when it comes to taking your vitamins and minerals,” she says. “Once you know how to space them out safely, taking them at the same time each day can improve absorption and consistency.”

With a renewed focus on protein in our culture, meat is taking up more and more of our plates. But some meats are better for you than others, dietitians say. And while meat is a great protein source, it's far from the only place to get this important, muscle-building nutrient.

Meat is "one of the best sources of concentrated protein," says Natalie Rizzo, registered dietitian and TODAY nutrition editor.

A serving of meat typically provides upwards of 20 grams of protein, which our bodies need to build and maintain muscle, making virtually all meat an "excellent" source of this crucial macronutrient, Rizzo says. Meat is also generally a good source of vitamin B12 and iron, Rizzo says, particularly heme iron, which is easier for our bodies to absorb than iron from non-animal sources.

But not all meat is equally good for you. Aside from your taste preferences, the best way to choose a healthy meat is to balance those benefits with saturated fat content. Research shows again and again that a diet high in saturated fat is linked to poorer heart health, Rizzo says.

Generally, you want to get just 10% of your daily calories from saturated fat, Rizzo says.

For someone who eats 2,000 calories per day, no more than 120 of them — about 13 grams of saturated fat — should come from saturated fat, according to the American Heart Association. But some forms of meat, especially processed varieties, can be packed with saturated fat.

That means, overall, a healthier meat will be one that's high in protein while also being leaner and less processed.

What's the Healthiest Meat?

Boneless, Skinless Chicken Breast

It may not be exciting, but chicken breast is Rizzo's pick for the healthiest meat for good reason. With 23 grams of protein and only 2 grams of fat (and less than a gram of saturated fat) per 3.5-ounce serving, chicken breast is a lean, concentrated source of protein.

Chicken breast also topped our list of the highest-protein meats.

Dark meat chicken, like chicken thighs or drumsticks, is still high in protein but has about double the fat and, therefore, more calories per serving. If you eat the skin as well, that increases the saturated fat even more, to about 4 grams per serving of chicken thigh, or 20% of your daily limit, per the National Chicken Council.

Other Healthy Meat Options

Turkey Breast

The nutrients in turkey are almost identical to those in chicken, Rizzo says.

When it comes to protein, the biggest difference between these birds only appears in dark meat, where turkey has a slight advantage, TODAY.com explained previously. However, remember that dark meat also contains more calories and saturated fat than white meat.

If you're eating the breast, turkey and chicken are basically equal in nutrients. But if you prefer dark meat, you'll get a little more protein per serving from turkey than chicken without an equivalent bump in saturated fat. Turkey also contains a little more choline, a nutrient that supports brain health, than chicken.

Pork

Pork is surprisingly lean, particularly pork tenderloin, Rizzo says.

A 3-ounce serving of pork tenderloin provides 22 grams of protein for just 122 calories and with only 3 grams of fat.

“Pork tenderloin is actually one of the leanest protein sources available — comparable to skinless chicken breast,” L.A.-based registered dietitian Patricia Bannan told TODAY.com previously. “It’s an excellent choice for people watching their calories while maintaining protein intake.”

However, processed pork like bacon and ham should be limited due to excess saturated fat and sodium, as well as health risks related to processed meats in general.

Lean Beef

Beef is an incredible source of heme iron, boasting even more than pork. But the saturated fat content of beef can vary widely based on the cut of meat, Rizzo explains.

Generally, you want to look for lean "round" or "loin" cuts, dietitians advised TODAY.com previously. The leanest cuts of beef include eye of round, round tip, top round, bottom round, top sirloin steak, top loin steak and chuck shoulder and arm roasts, the Mayo Clinic says.

In 3 ounces of top sirloin, you'll find 25 grams of protein, 160 calories and 6 grams of fat, only about 2 grams of which are saturated fat. Compare that to a ribeye steak, one of the fattier cuts, which has 23 grams of protein, 190 calories and 4 grams of saturated fat, which is already 20% of the daily limit.

Don't Forget About Fish

While not always considered a meat, fish can be a great source of animal protein and healthy fats, Rizzo says.

On the fattier end are salmon, tuna and mackerel, for instance, while leaner white fish includes cod, mahi mahi and halibut. "All of those are good for you. It just depends on what you're going for," Rizzo says.

The fattier fish do contain some saturated fat, but they're also a rare source of heart- and brain-health boosting omega-3 fatty acids. If you want the nutritional benefits of salmon and tuna but prefer a milder flavor, trout or arctic char are both great option, TODAY.com explained previously.

Meanwhile, the white fish are lower in fat and calories while still providing filling protein, so they're a great option for weight management. They're "pretty comparable to chicken," Rizzo says, and some people say they even taste like chicken, too.

There are many other health fish varieties out there. For instance, give sardines a try because they're packed with healthy fats.

Other Healthy High-Protein Foods

While meat is an efficient source of protein, you can get all the protein you need from non-meat sources. Or, you can eat meat alongside other high-protein foods to help diversify your diet while reducing your meat consumption.

While vegan and vegetarian protein sources often contain less protein than meat, Rizzo explains, they do provide nutrients you won't find in meat, like gut-healthy fiber and a variety of vitamins, minerals and antioxidants.

Here are a few of the best non-meat protein sources:

Eggs
Nuts and seeds
Tofu
Beans and legumes
Whole grains
Greek yogurt and cottage cheese

While meat is a concentrated, efficient source of protein, it shouldn't be the only place you get this macronutrient. That's why Rizzo — along with many other dietitians TODAY.com has spoken to over the years — encourage you to get your nutrients from a variety of sources, including and especially plants.