You know exercise: you have a ton of vitamins to take per day, but you don’t know exactly when (or really if) you should take them all. And, while we always have to turn to food for our vitamin and mineral intake, sometimes vitamin supplementation can help us fill in the gaps in our diet. So here you are with the vitamins you have chosen (which should be correctly prescribed and / or recommended by a healthcare professional) and you do not know what the best strategy for taking them is.
Part of the reason behind the confusion is that for some supplements your level of absorption may depend on which ones you take together and can also lead to unwanted interactions, which can be harmful to your health.
Here are six vitamin combinations that you absolutely shouldn’t take together.
Magnesium and Calcium / Multivitamin
Many people enjoy taking magnesium in the evening because it can promote a sense of calm and promote muscle relaxation. But if you’re taking magnesium, Erin Stokes, ND, recommends that you don’t take it at the same time as your multivitamin, as it may interfere with the absorption of smaller minerals in the multivitamin, like iron and zinc. Additionally, she says to refrain from taking calcium, magnesium or zinc together as they will “compete for absorption.”
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While Dr. Jaydeep Tripathy says taking calcium and magnesium helps prevent osteoporosis, to maximize benefits, take them two hours apart.
Vitamins D, E and K
“Studies have shown that a person’s absorption of vitamin K can be reduced when other fat-soluble vitamins such as vitamin E and vitamin D are taken together,” says Dr. Chris Airey, MD “It is advisable to take these vitamins at least 2 hours apart to maximize your absorption.
Fortunately, there are no harmful side effects, but Dr Airey says that taking them together is “just not effective” because your body’s ability to absorb vitamins will be reduced if you take them. take together.
Fish Oil & Gingko Biloba
While omega-3 fish oil supplements are great for heart health and gingko biloba can be used to help with cognitive impairment, according to Dr. Tripathy, both have blood thinning potential and “taking the two together can. increase the risk of uncontrollable bleeding or inability to clot. . “
Copper and zinc
If you’re taking copper supplements because of a copper deficiency, avoid taking zinc at the same time, says Dr. Airey. “Zinc can help strengthen the immune system, but can interfere with your body’s absorption of copper. If you must take both, take them at least two hours apart.
Signs that you still have copper deficiency include fatigue, weakness, brittle bones, sensitivity to cold, and easy bruising.
Iron and green tea
While green tea isn’t a supplement, it’s a delicious, antioxidant-infused drink that many of us love for its health benefits. Unfortunately, taking iron supplements with green tea is not a good mix.
“Green tea can actually cause iron deficiency if taken in large amounts for long periods of time,” says Dr. Tripathy. “Iron, on the other hand, can decrease the effectiveness of green tea.”
The solution? Avoid green tea on the days you take your iron supplement and cut back on your weekly intake.
Vitamin C and B12
According to Dr. Airey, some studies have shown that vitamin C can break down vitamin B12 in your digestive tract, reducing your absorption of B12. As a result, he says you want to wait at least two hours before taking vitamin C with your vitamin B12.
“Vitamin B12 plays an important role in the production of red blood cells and the proper functioning of your nervous system, and a deficiency of vitamin B12 can lead to poor nerve health and affect the development and function of red blood cells.”
While the mixture of supplements can be overwhelming at first, Stokes says the most important aspect of a supplement regimen is to keep it simple, to set yourself up for success. “For example, I always take my multivitamin and turmeric supplements in the morning and my magnesium and probiotic in the evening. This is the basic schedule. Depending on the season, I can add extra zinc and vitamin D3, which I take for lunch. Once you get into a routine and know what to take when, it just becomes part of your daily routine. It doesn’t have to be complicated.
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