Sometimes, in the pursuit of a healthy lifestyle, we buy a lot of different vitamins and start drinking them by the handful. However, some vitamins and nutrients cannot be combined together – either at all, or you need to at least limit the time of intake.
Many people today take nutritional supplements to improve their health or prevent disease. However, this most often happens without the supervision of a doctor. It seems, well, these are “just vitamins”, what will they do. But, firstly, there is such a terrible word as hypervitaminosis, when vitamins accumulate in the body in excess, which is very harmful. Secondly, some beneficial substances, when taken together, become not so useful. Some neutralize each other's effects, and it turns out that you just wasted your money. And others can even harm your health.
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< h2>Combinations of vitamins and nutrients to avoid
There are many nutritional supplements and vitamins that should not be taken together. Here is a list of dangerous combinations of vitamins and supplements.
Iron and calcium
When taken together, iron and calcium bind to each other, which significantly reduces their absorption. Since iron is best absorbed when taken on an empty stomach and in the presence of vitamin C, it is recommended to take it at least 2-3 hours before or after taking calcium supplements.
Vitamin C and vitamin B12
When taken together, vitamin C can break down vitamin B12 in the gastrointestinal tract and reduce its absorption. To avoid this interaction, wait 2-3 hours before taking vitamin C after taking a B12 supplement.
Potassium, calcium, zinc and magnesium
If taken together, large doses of these mineral supplements may interfere with absorption and will be less effective. If you take more than one mineral supplement, do so separately, at least two hours apart.
Green tea extract and iron
Green tea contains a compound that binds to iron. When consumed together, green tea extract loses its antioxidant potential, and iron absorption is significantly reduced.
To avoid this, take a green tea supplement two hours before or after eating iron-rich foods such as meat, poultry, shellfish, beans, tofu, or iron supplements.
Vitamins D, E and K< /h3>
The simultaneous intake of vitamins D, E and K in moderate and large doses may reduce their absorption. The absorption of vitamin K is most affected by other fat-soluble vitamins. Take them at least two hours apart, adding some dietary fat to improve absorption.
Copper and zinc
It is not recommended to take copper and zinc together. Copper deficiency, although rare, can be caused by high levels of zinc, which reduces the body's ability to absorb and use copper from food.
Do not take both at the same time; wait at least 2 hours after taking zinc to take a copper supplement.
How to properly time your vitamin intake
The interval between taking vitamins depends on the type of vitamin taken. But one rule remains unchanged – consistency and regularity, so it’s worth adding time to reminders.
At a minimum, it’s worth spacing out your appointments over several hours. Or take vitamins one at a time in courses.
Fat-soluble vitamins (A, D, E and K) are best taken with meals. Eating fat will help transport these vitamins to where your body needs them most. This rule also applies to multivitamins and medications for pregnant women.
B vitamins should be taken in the morning. Ideally, with breakfast. This is because they can energize you.
Take vitamin E in the evening. It has been proven to prevent memory loss caused by chronic lack of sleep, and can also help you fall asleep.
What vitamins can and should be taken together
Some vitamins, on the contrary, combine well, are easier for the body to absorb when paired, and therefore it is even recommended to take them together.
- Iron and vitamin C is one such combination. Vitamin C helps the body absorb plant-based iron.
- Folic acid and vitamin B12 is another such combination. Folic acid helps the body absorb vitamin B12. Both of these B vitamins help the body reproduce cells. A deficiency of either can lead to severe exhaustion.
- Calcium and vitamin D3 also work well together. Vitamin D speeds up the absorption of calcium.
Important to remember! But even with all the benefits of vitamins and dietary supplements, you should not replace a balanced diet with dietary supplements. First of all, it is worth establishing it. With proper nutrition, we get enough nutrients. And dietary supplements are needed if some are really lacking for various reasons.
Before starting to take dietary supplements and vitamins, you should always consult a doctor.