Our bodies need particular amounts of vitamins and minerals each day to support optimal health. While vitamin and mineral supplements often tout that they contain 100% or more of the daily requirement for nutrients, the body is only able to absorb a limited amount of each nutrient at any one time. This concept is called "bio availability," which refers to the amount of a consumed substance that is able to enter the body to have an active effect. For example, bio availability and absorption of calcium is best when no more than 500 mg of calcium is consumed in one sitting. Amounts beyond 500 mg at once may not be able to be absorbed by the body.
In addition to bio availability, certain nutrients interact with each other and affect how well the body can absorb them when they are consumed together. For example, research has shown that calcium may limit the body's ability to absorb iron, while vitamin C boosts the body's ability to absorb iron.
In short, too much of any one nutrient may exceed the body's ability to absorb it and certain vitamin and mineral interactions may affect how each individual micro nutrient is able to be absorbed by the body. Eating a well-balanced diet that includes adequate amounts fruits, vegetable, whole grains, nuts, seeds, and legumes will ensure that micro nutrient needs are met appropriately in proper proportion to one another.