Peanut butter and jelly. Bacon and eggs. Burgers and fries. Some foods are just better together. As it turns out, the same rule applies to pairing vitamins and minerals, too. Many nutrients work better together than alone — a concept known as nutrient synergy — but that’s not always the case.

Here are five vitamin-and-mineral duos that may help you maintain a healthier heart. You don’t need to consume both nutrients in the same meal, but meeting the daily recommended intake of each is a wise choice for better health in general. Talk to your healthcare provider before taking any new supplements to make sure they won’t interact with medications you’re already taking.

1. Vitamin D and Magnesium Can Help Regulate Your Blood Pressure

Vitamin D can help control blood pressure and improve your heart health, but in order for it to work, it needs magnesium’s help.

“Without magnesium, you cannot turn vitamin D into its active form, called calcitriol,” says James DiNicolantonio, PharmD, a cardiovascular research scientist and chief nutrition officer at the health sciences company Prenetics.

Both men and women should aim to get 600 IU (international units) of vitamin D a day. Good sources of vitamin D include fish and fortified milk.Women ages 19 to 30 should aim for 310 milligrams (mg) a day of magnesium, while those ages 31 and older should strive to get 320 mg. Men ages 19 to 30 should get 400 mg, and those ages 31 and older should try for 420 mg. Foods that are good sources of magnesium include green leafy vegetables, legumes, nuts, and seeds.You may have also heard of Vitamin D’s friendship with another nutrient: calcium. Your body needs adequate vitamin D to absorb calcium, so together they benefit bone health. However, research suggests that calcium supplements may be linked to a higher risk of heart trouble, heart patients should exercise caution when taking them and only taken if advised by your physician.

2. Pair Vitamin B6 With Magnesium to Boost Heart Health

The mineral magnesium, found in nuts and seeds, may help regulate your blood pressure, prevent your arteries from hardening, and keep your heart rhythm regular. And it turns out that this powerful mineral has a friend: vitamin B6, which helps your body absorb magnesium.Both men and women ages 19 to 50 should try to get 1.3 mg a day of vitamin B6. Men ages 51 and older should get 1.7 mg, and women in the same age range should strive for 1.5 mg.

To boost your intake of magnesium, try eating foods like green leafy vegetables and nuts. To get more vitamin B6, opt for chickpeas, fish, and organ meats. If you have trouble increasing your vitamin B6 intake through diet, ask your doctor whether you may benefit from taking a supplement.

3. Sodium and Potassium Can Help Regulate Blood Pressure

These essential minerals help your body maintain fluid and blood volume. They work together like yin and yang to regulate many bodily functions, including blood pressure. Nearly half of adults in the United States have hypertension, and eating too much sodium and too little potassium may play a role in increasing your risk for the condition.The American Heart Association recommends consuming no more than 2,300 mg of sodium a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults. The first step toward doing this is eating fewer processed foods, which account for more than 70 percent of the sodium Americans consume.Beyond bananas, potassium is found in other fruits, vegetables, and legumes, including sweet potatoes, tomato sauce, and watermelon. Men and women should aim to consume 3,400 and 2,600 mg of potassium, respectively. Talk to your doctor about what levels make sense for your situation.

4. Eat Iron With Vitamin C if You Need Help Warding Off Iron-Deficiency Anemia

Anemia is a heart-related condition that occurs when your blood doesn’t have enough iron to produce healthy red blood cells.Taking vitamin C along with iron significantly enhances the body’s absorption of this essential mineral.Iron comes in two forms: heme (found in meat and seafood) and nonheme (found in plant foods as well as meat and seafood). All adult men and women over age 51 should consume 8 mg of iron a day, while women ages 19 to 50 need 18 mg. The recommended daily amount of vitamin C is 90 mg for men and 75 mg for women ages 19 and older.

That said, if you eat a lot of iron and are predisposed to storing too much iron, a condition known as hemochromatosis, then getting extra vitamin C might actually be detrimental, says Dr. DiNicolantonio. Be sure to talk to your doctor about your iron and vitamin C intake.

5. Taking a Mix of B Vitamins Can Lower Risk for Heart Disease

Folic acid, also known as folate and vitamin B9, vitamin B6, and vitamin B12 work together to lower the levels of homocysteine, an amino acid linked to heart disease when it builds up in excess, says DiNicolantonio. One study found that higher intake of these three B vitamins was associated with a lower risk of coronary heart disease in a general population.While folic acid is most frequently associated with pregnant women, it’s recommended that all adults over age 19 should get 400 mcg a day. Folate is naturally present in many foods, such as vegetables, beef, nuts, and beans, but folic acid is also added to enriched bread, flour, rice, and pasta. Vitamin B12 is found in a variety of animal foods, including meat, fish, poultry, milk, and other dairy products. Adults should be consuming 2.4 mcg a day.

The Takeaway

• Some nutrients work better together than alone. This concept, known as nutrient synergy, means certain vitamins and minerals enhance each other’s absorption or effectiveness in the body.

• Strategic nutrient combinations can support heart health. When key vitamins and minerals, including magnesium, iron, and vitamins B, C, and D, are present in foods in adequate amounts, they can help regulate blood pressure, support healthy circulation, and improve red blood cell function.

• Meeting recommended daily intakes through food is generally best, and supplements should be taken thoughtfully — especially if you have other health conditions or are on medications.