Colleen Bush, RDN, Author at Donaldson Plastic Surgery

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Author: Colleen Bush, RDN

By Colleen Bush, RDN |

Vitamins & Minerals That Complement Each Other

Understanding How Certain Nutrients Perform Better When Paired Together

Vitamins & Minerals That Complement Each Other

While individual vitamins and minerals play essential roles in the body, their effectiveness can be amplified when strategically combined. The following are examples of specific vitamins and minerals that complement each other, which can lead to enhanced absorption of each nutrient and better health outcomes. 

A Quick Note About Getting Your Nutrition From Supplements vs. Food

While supplements help fill nutritional gaps, we often urge patients to obtain their vital vitamins and minerals from whole foods. Whole foods provide a complex matrix of nutrients, fiber and beneficial compounds that work together to promote overall health. Supplements should be seen as a temporary solution and not a substitute for a balanced diet rich in fruits, vegetables, lean proteins and whole grains — unless otherwise suggested by your healthcare provider. 

1. Magnesium & Vitamin D

  • Benefits: Magnesium assists in the activation of Vitamin D, enhancing its benefits for heart health, mood stabilization and sleep.
  • Food Combo: Blackened salmon salad with berries and pecans.

2. Vitamin D & Calcium

  • Benefits: Vitamin D enhances calcium absorption, crucial for bone health. Vitamin K2 further helps by directing calcium to bones and away from arteries.
  • Food Combo: Grilled tofu with kale and sesame seeds, a meal rich in both nutrients.

3. Vitamin C & Iron

  • Benefits: Vitamin C improves non-heme iron absorption from plant-based foods, helping prevent iron deficiency anemia.
  • Food Combo: Spinach salad with strawberries and poppyseed dressing or teriyaki steak with bell peppers.

4. Vitamin B12 & Folate

  • Benefits: Both are essential for red blood cell formation and DNA synthesis, and they work together to maintain proper brain function.
  • Food Combo: Whole grain cereal with fortified soy milk or just a few free-range eggs. 

5. Omega-3 Fatty Acids & Vitamin D

  • Benefits: Omega-3s can enhance Vitamin D’s absorption, promoting better heart and immune health.
  • Food Combo: Sardines with a side of avocado and leafy greens.

6. Zinc & Vitamin A

  • Benefits: Zinc helps transport Vitamin A, necessary for immune function and vision, from the liver to other parts of the body.
  • Food Combo: Whole grain rice with charred bluefin tuna and roasted tomatoes. 

7. Selenium & Vitamin E

  • Benefits: Selenium enhances the antioxidant effects of Vitamin E, protecting cells from damage and reducing inflammation.
  • Food Combo: Turkey avocado wrap with spinach or simply a handful of Brazil nuts which contain an ample amount of both nutrients. 

8. Vitamin C & Vitamin E

  • Benefits: These antioxidants negate free radicals damage and regenerate each other, enhancing their effectiveness in protecting cells from oxidative stress. 
  • Food Combo: Mixed fruit salad with citrus fruits and nuts.

9. Vitamin K & Calcium

  • Benefits: Vitamin K aids in binding calcium to the bone matrix, preventing bone density loss.
  • Food Combo: Creamy fettuccine with brussel sprouts and mushrooms. 

10. Potassium & Magnesium

  • Benefits: Both minerals work together to support cardiovascular health by maintaining normal blood pressure and muscle function. 
  • Food Combo: Bananas with a handful of almonds or salmon with roasted sweet potato and asparagus.

Vitamins & Minerals to Combine Sparingly

  • Calcium & Iron: These minerals compete for absorption in the intestines, which can reduce the efficacy of both; this competition can also result in constipation, diarrhea or other gastrointestinal symptoms.
  • Zinc & Copper: High levels of zinc can interfere with copper absorption and vice versa, which can lead to numbness and weakness in the arms and legs. 
  • Vitamin E & Vitamin K: High doses of Vitamin E can potentially interfere with Vitamin K’s role in blood clotting.

 

 

About The Author

Colleen Bush, RDN, LDN, IFNCP, is the lead functional dietitian at Donaldson. She utilizes the latest dynamic diagnostic testing solutions to get to the root cause of her patients’ health concerns before creating customized lifestyle plans that will help them achieve optimal health. Colleen also believes that education and understanding the core principles of nutrition are necessary for living a long, comfortable, and healthy life.

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By Colleen Bush, RDN |

Dietician vs. Nutritionist

Understanding The Differences Between These Two Respected Disciplines

Dietician vs. Nutritionist

In the realm of health and wellness, the terms “dietician” and “nutritionist” are often used interchangeably, leading to confusion among patients seeking guidance for their dietary needs. Both professions are dedicated to promoting healthy eating habits and improving overall well-being, but they carry some significant differences. 

What Is The Difference Between A Dietician & A Nutritionist?

The key differences between the two lie in their training, qualifications and scope of practice. Dietitians undergo extensive education, including a bachelor’s degree in dietetics, supervised internship and national examination to become registered dietitians (RDs) or registered dietitian nutritionists (RDNs). They are equipped to provide medical nutrition therapy and dietary counseling in various healthcare settings. 

The term “nutritionist” is not regulated in the same manner as “dietitian.” While some nutritionists may have formal education in nutrition, others may lack accredited training or credentials, leading to variability in expertise and reliability.

“During my internship, I worked alongside dietitians in many areas of dietetics. I was able to see, firsthand, how many interact with patients, but also got to see areas I really enjoyed working in, and areas I didn’t.” 

-Colleen Bush, RDN

Registered Functional Dietitian working in a plastic surgery office with patient

Scope Of Practice: Where They Work & What They Do

 

  • Dietitian: Dietitians are qualified to provide medical nutrition therapy (MNT) and dietary counseling to individuals with various health conditions, such as autoimmune disorders, cardiovascular disease and obesity. They work in diverse settings, including hospitals, clinics, plastic surgery practices and community health organizations, collaborating closely with healthcare professionals to optimize patient outcomes.
  • Nutritionist: Nutritionists often focus on general wellness and lifestyle interventions, offering guidance on healthy eating habits and dietary patterns. However, their scope of practice may lack the depth and specificity required to address complex medical issues or provide individualized dietary recommendations.

Regulatory Oversight: Credentials, Licensing & Accountability

 

  • Dietitian: Registered dietitians are governed by stringent regulations and standards set forth by professional organizations and licensing boards. These regulations ensure that dietitians adhere to evidence-based practices and ethical guidelines, safeguarding the public’s health and well-being.
  • Nutritionist: Unlike dietitians, nutritionists may not be subject to regulatory oversight in many jurisdictions, leading to potential inconsistencies in qualifications and accountability. Without standardized requirements, it can be challenging for patients to assess the credibility and competence of nutritionists.

Dietician and doctor working together

The Benefits Of Choosing A Registered Dietitian

While both dietitians and nutritionists offer valuable insights into healthy eating and wellness, dietitians distinguish themselves as the preferred choice for patients seeking personalized dietary advice and specialized medical nutrition therapy vs. more generalized wellness information. 

 

  • Evidence-Based Practice: Dietitians rely on scientific evidence and clinical research to inform their recommendations, ensuring that dietary interventions are safe, effective and tailored to individual needs.
  • Comprehensive Assessment: Dietitians conduct thorough assessments of patient’s medical history, dietary habits and nutritional status, enabling them to develop personalized nutrition plans that address specific health concerns and goals.
  • Continuity of Care: Dietitians provide ongoing support and education to patients, empowering them to make informed decisions about their health and nutrition throughout their lifespan. These professionals also have to keep up with continuing education to ensure they are up-to-date with the latest research. 
  • Collaborative Care: Dietitians collaborate closely with healthcare providers, including physicians, nurses, and allied health professionals, to coordinate care and optimize patient outcomes within a multidisciplinary framework.

“Dietitians and primary care physicians work great together. We specialize in two different areas but have the same goals for our patients, so I think they complement each other nicely.” 

-Colleen Bush, RDN

The Role of Registered Functional Dietitians (RFDs)

In recent years, a specialized subset of dietitians known as Registered Functional Dietitians (RFDs) has emerged, offering a holistic approach to nutrition and wellness. RFDs integrate principles of functional medicine, personalized nutrition and lifestyle interventions to address the root causes of health issues and optimize physiological function.

By employing a systems-oriented and hyper-customized approach, RFDs empower individuals to achieve sustainable health outcomes through targeted dietary interventions and lifestyle modifications.

About The Author

Colleen Bush, RDN, LDN, IFNCP is a Registered Functional Dietitian in Columbus, Ohio. As Donaldson’s leading nutrition expert, she uses her specialized training to help patients alleviate symptoms related to autoimmune disorders and address the root cause of their health concerns. Colleen also creates customized treatment plans to help prepare patients for surgery and improve their recovery experience. 

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