between supplementsYou might start to feel like you need an alarm to keep track of all those pills and powders, like your doctor-recommended probiotic pack, multivitamins, daily creatine shake, and any other supplements on your list. Are there any vitamins that should not be taken together?
Due to important safety precautions, certain vitamins and supplements should not be used together. As dietitian Kim Yawitz says, most people take vitamins and supplements because they want to be healthier, but taking the wrong ones together can do more harm than good. there is.
“There are a variety of reasons for this, and it often comes down to how different nutrients are metabolized,” Yawitz says. “In some cases, nutrients compete for the receptors that carry them into the blood, so taking them together is not as effective as taking them separately.”
Vitamins and supplements that should not be taken at the same time include:
What vitamins and supplements should not be taken together?
Although this list provides a good starting point for vitamin and supplement combinations to avoid, there are many potentially bad combinations. It goes without saying, but always consult your doctor or registered dietitian with any personal concerns you may have regarding vitamins or supplements.
calcium and iron
Calcium has the ability to reduce iron absorption, so taking these minerals together is not recommended. Umo Kalins, RD
“the study “We show that calcium can inhibit the absorption of heme iron, which is the iron found primarily in meat, fish, and poultry, as well as nonheme iron, a type of iron found in plants.” says Cullins. A person with iron deficiency will take the two at different times to promote iron absorption.
calcium and magnesium
Calcium competes with magnesium for absorption and transport in the intestines. For this reason, Yawitz recommends taking these supplements several hours apart and only as directed by your doctor.
“Calcium is fortified in many foods and is part of the formula of healthy convenience foods such as multivitamins and protein shakes and bars,” Cullins says. “If you’re concerned about magnesium deficiency, or if your intake of magnesium-containing foods is low, it’s important to pay attention to your calcium intake to avoid the risk of magnesium deficiency.”
zinc and copper
First things first: For most people, there is no need to supplement with zinc and copper. If you need to take zinc as directed by your doctor, do not exceed the recommended daily amount of 8 mg/day for women and 11 mg/day for men. Too much zinc can cause serious side effects.
“multiple the study “We know that taking too much zinc from supplements can reduce copper absorption and cause copper deficiency,” Cullins says. “Both minerals compete for absorption in the body, so taking them together can reduce absorption.”
Caffeinated pre-workout and green tea extract
Do you chug a caffeinated pre-workout drink, or do you take a caffeinated pre-workout pill and take some supplements with green tea extract at the same time?
“If you use a caffeinated pre-workout, you should probably avoid green tea extract (or any supplement that contains caffeine),” says Yawitz. “Excessive caffeine intake can actually impair athletic performance and cause anxiety, heart palpitations, irritability, nausea, and other serious health complications.”
green tea and iron
Cullins warns that green tea extract, a common ingredient found in many energy-boosting supplements, can inhibit iron absorption.
“but, strong evidence show “Compounds found in green tea and green tea extracts (also known as catechins) can interfere with the absorption of non-heme iron, the form of iron found in plants,” Kallins says. If you get iron from your diet or take iron supplements, it’s best to be aware of this and pay close attention to the supplement label. ”
green powder and iron
Do you think that drinking a shake containing green powder can have positive effects on your body and mind? You should also be careful if you are taking iron supplements. “All vegetable powders are different, but if you’re already taking an iron supplement, you may want to look for one that doesn’t contain iron,” says Yawitz.
In the short term, she says, taking too much iron can cause nausea, abdominal pain, vomiting, and diarrhea, but continued overuse can make you more susceptible to: . stomach inflammation and ulcers.
What are the symptoms of a bad combination of vitamins and supplements?
Some bad combinations of vitamins and supplements can cause serious symptoms right away, while others may not show symptoms until a serious problem has developed. “Every time one supplement reduces the absorption of another, you’re lucky if you see some symptoms before clinical deficiency sets in,” Yawitz says. These symptoms vary considerably depending on nutrients. Here are some.
Symptoms of wrong combination of vitamins and supplements:
- Itchy skin, hives, rash
- Gastrointestinal discomfort such as nausea, vomiting, and changes in stool
- Malaise
- dizzy
- Weakness
- Changes in hair/skin/nails
- arrhythmia
- Changes in urine color and output
- joint and muscle pain
- Shortness of breath or wheezing
- weight loss
- decreased appetite
“If you experience any side effects or symptoms after taking a new supplement or vitamin combination, stop using the supplement and contact your health care provider,” says Callins.
Again, taking a dangerous combination of vitamins and supplements may not cause negative symptoms. Therefore, it is always important to take vitamins and supplements only under the guidance of a certified medical professional.
How to safely combine vitamins and supplements
Simply put, always talk to your doctor or trusted health care professional about the combination of vitamins and supplements you are taking or adding to your daily routine.
Additionally, Yawitz says you can sometimes avoid negative supplement interactions by carefully reading product labels. “But unfortunately, many of these bad combinations are sneaky,” she says, and without a deep knowledge of biochemistry and nutrient metabolism, you may not even know you’re at risk. .
Overall, Yawitz emphasizes that the easiest way to avoid bad combinations is to stop taking vitamins and supplements you don’t need.
“There is no benefit to taking a particular vitamin or mineral unless you actually have a deficiency, and many of the health supplements out there have not been thoroughly researched to see if they are safe or even effective. “It hasn’t been done,” she says. “You can also take a high-quality multivitamin if you think you’re deficient in a particular nutrient, but always see your doctor and get a blood test before adding any individual vitamins or minerals. Please accept it.”
Callins outlines the next plan of action for determining which combinations of vitamins and minerals are safe and effective to take together.
- Please consult your doctor or registered dietitian. I know I’ve said it before, but it’s worth repeating. Your doctor can provide medical guidance on best practices for when to take vitamins and supplements and which foods, vitamins, supplements, and medications to avoid together.
- Please read the label carefully. Be sure to read all supplement facts regarding vitamins, supplements, and foods that may be fortified, such as energy drinks and bars, to avoid too many combinations of supplements that may be taken together.
- Please change the timing. For combinations of supplements and vitamins that may interfere with each other, be sure to take them at separate times to optimize absorption and minimize unwanted symptoms.
- When it comes to supplements, less may be more. Taking too much of the required amount may lead to unexpected results or excessive urine output.
Another thing to note about taking vitamins and supplements in general. “Because vitamins and minerals are associated with health benefits, we tend to think that more is better (or at least, more is safer),” says Yawitz. “However, many nutrients have safe upper limits, and consuming too much can have negative health effects.” Therefore, it’s important to consult your doctor or pharmacist before adding vitamins or supplements to your daily routine. Why is it so important?
Leslie is a sports nutritionist based in Pittsburgh, Pennsylvania. Her clients include the Kansas City Chiefs. She is also active in her XFL and her USFL. Her company Active Eating Advice (Healthy, Nourished, Fearless) provides performance nutrition consulting.
