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In the training world, the concept of supersets – performing two or three exercises back-to-back with no breaks – has long been popular due to its effectiveness in delivering gains and enabling athletes to pair movements that work opposing or complementary muscle groups in a short amount of time. But the idea shouldn’t be restricted to the gym alone. Your body better absorbs certain micronutrients when you combine them with something else. Here are a few potent combinations to try:
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B Vitamins + EPA + DHA
We’ve long been sold on the benefits of fish oil. But while many people are well aware of its inflammation-fighting, heart health-boosting properties, few of us recognize that the omega 3 fatty acids found in fish oil (or, indeed, just in good ol’ fish) also improve the uptake of B vitamins. Why is this significant? Because this unlikely combo can help your brain. Oxford University researchers conducted a two-year study to see how a combination of folate, B12 and B6 might help people suffering from mild cognitive impairment (a precursor to Alzheimer’s). They found that in those with high levels of EPA and DHA, brain atrophy had slowed by 40 percent, while neither the B vitamins nor fatty acids had a significant impact by themselves. So try pairing dark green leafy vegetables with wild caught salmon for a brain boost. As other studies have shown the cognitive benefits of pairing EPA and DHA with Vitamin D, you should try eating that meal outside.
Magnesium + Vitamin B6 + Zinc
There’s a reason that the supplement ZMA contains zinc, vitamin B6 and magnesium all together. In fact, there are several. Magnesium has been shown to promote restful sleep by itself (extending the restorative stages three and four), but is even more potent when paired with a hit of B6. The muscular recovery effects of zinc are also enhanced in the presence of magnesium, and the one-two punch may also enhance levels of muscle-building testosterone. Don’t want to take ZMA? Then power up a B6-loaded salad with some magnesium-rich almonds and pumpkin seeds and throw in some slices of mandarin orange, which is a great source of zinc.
Curcuminoids and Piperine
Yes, we did just write about the positive effects of black pepper and you’re probably tired of hearing about the do-gooder turmeric root. We hear you, but also want to share one of the most potent nutritional supersets out there. The curcuminoids found in turmeric root are an inflammation-fighting powerhouse, but for some reason, the liver tries its best to eliminate them. Enter black pepper and the piperine it contains, which can help overcome this dubious defense mechanism and help the curcumin do its job. In fact, the bioavailability of curcuminoids skyrocket by a whopping 2,000 percent when paired with piperine. No need to head to the supplement aisle – just add a pinch of black pepper to your next curry dish.
