On The Synergy of Vitamins, Minerals, Proteins and Hormones

Vitamins, minerals, proteins and hormones do not work in isolation.

They rely on each other to be absorbed and used properly by the body. This is why eating a wide variety of natural foods, ideally in their original form, is so important (sorry to keep on about it). When nutrients are consumed together, they often enhance each other’s effects, helping your body function at its best.

Vitamins and Minerals

Here are some key examples of nutrients that work better together:

• Iron is absorbed more effectively when consumed with Vitamin C  

• Calcium absorption depends on having enough Vitamin D  

• Vitamin D is a fat-soluble vitamin, so it is better absorbed when eaten with healthy fats  

• Magnesium works with Vitamin B6 to support many bodily functions. It also helps the body use Vitamin D and Calcium properly  

• Vitamins A, D, E and K are all fat-soluble and are best absorbed when eaten with dietary healthy fats  

• Zinc absorption can be improved by Vitamin C and 'real' citric acid  

• Vitamin B12 absorption is supported by calcium and adequate stomach acid  

Protein

Proteins are essential for nearly every function in the body, from building muscles and repairing tissues to producing enzymes and hormones. To make proteins, your body needs amino acids.

Amino acids are small molecules that link together to form proteins. There are 20 different amino acids. Your body can produce some of them, known as non-essential amino acids. Others, called essential amino acids, must come from your diet because your body cannot make them on its own.

Foods That Contain Amino Acids

To get all the essential amino acids, it is important to eat a variety of protein-rich foods. Here are some examples:

• Meat and poultry contain complete proteins with all essential amino acids  

• Fish and seafood are rich in amino acids like lysine and methionine  

• Eggs provide high-quality complete protein  

• Dairy products such as milk, cheese and yoghurt are good sources of leucine and tryptophan  

• Legumes, including beans and lentils, contain many amino acids but may lack one or two essential ones  

• Nuts and seeds offer amino acids such as arginine and glutamine  

• Whole grains can complement legumes to form complete proteins when eaten together  

How Proteins Support Key Functions in the Body

Here are some important ways proteins and amino acids help your body function:

Keratin Production  

Keratin is a structural protein found in your hair, skin and nails. To produce keratin, your body needs protein to supply amino acids. Biotin (Vitamin B7) plays a key role in keratin production.

Zinc supports the health of keratin-producing cells, and Vitamin C helps form those cells.

Muscle Movement

Actin and myosin are proteins that allow muscles to contract. Their creation depends on amino acids from your diet. For these proteins to function properly, the body also needs ATP (adenosine triphosphate) for energy and calcium to trigger muscle contraction.

Digestive Enzymes  

Digestive enzymes are proteins that help break down food. They are produced mainly by the pancreas and small intestine. Their production relies on protein intake, which provides the amino acids needed to build the enzymes. Vitamins and minerals also act as cofactors to help these enzymes work properly.

Haemoglobin  

Haemoglobin is a protein in red blood cells that carries oxygen throughout the body. It requires iron, which is a key component of haemoglobin. A lack of iron can lead to iron-deficiency anaemia, which reduces oxygen transport. Vitamin C helps the body absorb iron from plant-based foods. The haemoglobin protein itself is built from amino acids.

Insulin  

Insulin is a hormone (but classified as a protein) that regulates blood sugar levels by helping cells absorb glucose. The pancreas synthesises insulin using amino acids. Zinc supports the synthesis, storage and release of insulin.

Antibodies  

Antibodies, also known as immunoglobulins, are proteins that help the immune system identify and neutralise viruses and bacteria. To produce antibodies, the body needs a steady supply of amino acids. A healthy immune system, especially functioning B cells, is essential for producing antibodies. Nutrients such as zinc and Vitamins A, D and C support this process.

Collagen

Collagen is a protein that helps keep your skin firm, joints flexible and tissues strong. To produce collagen, your body needs amino acids and several essential vitamins and minerals that act as cofactors.

The key amino acids for collagen production are glycine, proline and lysine. These can be obtained by eating a variety of protein-rich foods such as meat, fish, eggs, dairy and legumes.

Vitamin C is especially important for collagen synthesis. Without enough Vitamin C, the enzymes that link amino acids together to form collagen cannot function properly. A severe deficiency can lead to scurvy, a disease marked by weak and damaged collagen.

Zinc supports enzymes involved in collagen production and wound healing. Copper acts as a cofactor for the enzyme lysyl oxidase, which helps stabilise collagen fibres. Vitamin A stimulates fibroblasts, the cells that produce collagen. Antioxidants protect existing collagen from damage caused by free radicals, which come from UV exposure, pollution and other environmental sources. Foods rich in antioxidants include berries, dark leafy greens and nuts.

When you consume collagen, whether through bone broth or supplements, your body breaks it down into amino acids and smaller chains called peptides. These are then used to build new proteins, including collagen, wherever they are needed.

Hormones

Hormones are chemical messengers that control everything from mood and metabolism to sleep and fertility. Their production and function depend heavily on the nutrients you consume.

Magnesium  

Supports stress regulation by helping to lower cortisol levels. It also plays a role in thyroid hormone conversion and supports reproductive hormone balance.

Omega-3 Fatty Acids  

Help reduce inflammation and support hormone-related conditions such as PMS and PCOS. They also improve insulin sensitivity and support brain-related hormones.

Vitamin D  

Influences reproductive hormones and helps regulate insulin. It also supports thyroid and parathyroid hormone activity.

Zinc  

Essential for the production of testosterone and insulin. It also supports thyroid function and immune-related hormone responses.

Iodine  

Crucial for making thyroid hormones, which regulate metabolism. A deficiency can lead to hypothyroidism.

Selenium  

Works alongside iodine to support thyroid hormone production and protects hormone-producing glands from oxidative stress.

Iron  

Supports thyroid hormone synthesis and is vital for energy levels and menstrual health.

Vitamin B6  

Helps regulate mood-related hormones such as serotonin and dopamine. It also supports progesterone production.

Cholesterol  

Acts as the foundation for steroid hormones like oestrogen, testosterone and cortisol. While often misunderstood, healthy levels of cholesterol are essential for hormone production.

Your gut also plays a key role in hormone balance. A healthy digestive system helps detoxify excess hormones and ensures proper nutrient absorption. Diets high in processed foods and sugar can disrupt this balance, leading to hormonal imbalances such as insulin resistance or oestrogen dominance.

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Finally

Your body is constantly building, repairing and regulating itself. To do this well, it needs the right materials. Nutrients and proteins work best when consumed together, in balance and from whole, natural foods. By eating a diverse diet rich in vitamins, minerals and protein sources, you give your body the tools it needs to thrive...from strong muscles and healthy skin to balanced hormones, a resilient immune system and efficient digestion.