Grocery store aisles are filled with supplements that claim to do everything from ward off colds to improve mood and reduce stress. These potential benefits have made the supplement popular over the years, with some people taking more than a handful each day. However, taking certain supplements together can cause more problems than benefits. They can interact with each other, one can interfere with the absorption of the other, or they can cause undesirable health effects when taken in combination. Here are 7 supplement combinations that should not be taken together or that you should be careful about combining.
1. Zinc and Calcium
“Zinc and calcium compete for absorption in the intestine, so taking them together can limit the effectiveness of both.” Alyssa Simpson RDN, CGN, CLTDigestive Health Management Dietitian. Zinc is often used to support immune health and wound healing, and calcium is used to fill in dietary deficiencies that can compromise bone health. But if your body can’t absorb them well, you probably won’t get these desired benefits. To avoid this, Simpson recommends taking zinc and calcium supplements at least two hours apart.
2. Iron and zinc
“Iron can reduce the absorption of zinc, and when these supplements are taken together, zinc can reduce the absorption of iron.” Elizabeth Harris, MS, RDN.
In particular, iron supplements containing more than 25 mg of iron can cause problems with zinc levels. When treating iron deficiency, it is very common to take high doses of iron, but zinc absorption and total plasma zinc concentrations may be reduced. To avoid this, it is best to take zinc and iron supplements at least 2 hours apart.
3. Iron and calcium
“Calcium inhibits the absorption of non-heme iron (a type of iron found in supplements and plant-based iron sources) by competing for absorption in the intestine.” Carla Hernandez RDNRegistered dietitian. Although this effect is not 100% certain, research shows that it is likely. This can be a problem if you are trying to correct iron deficiency. So, to be safe, Hernandez recommends taking calcium and iron supplements at least two hours apart to ensure adequate absorption.
4. Magnesium and Zinc
“Magnesium and zinc compete for absorption in the intestines, which means taking large amounts of both at the same time can reduce how much of each mineral your body absorbs,” Hernandez says. This is especially true at very high doses of zinc (more than 140 mg per day), which far exceeds the tolerable upper intake limit of 40 mg for adults. Still, your health care provider may advise you to space out the time between taking these two supplements just to be on the safe side.
“Take magnesium and zinc supplements at different times of the day, such as magnesium in the evening and zinc in the morning. Zinc tends to cause nausea, so it’s best to take it with meals.” ” recommends Hernandez. Magnesium glycinate (a type of magnesium) is also great to take at night, as it helps you relax and support sleep.
5. St. John’s Wort and Serotonergic Supplements
St. John’s wort is an herbal supplement commonly used to manage depression, but research on its effectiveness is still mixed. That said, it should not be taken in combination with antidepressants, as it can increase serotonin levels, which can lead to life-threatening increases in serotonin levels.
There are also risks to taking St. John’s wort with supplements that boost serotonin. “Combining St. John’s Wort with serotonin-boosting supplements, such as 5-HTP or SAMe, can cause serotonin levels to rise too much, leading to symptoms such as restlessness and confusion,” says Simpson. What is the solution? “Take one serotonin-supporting supplement at a time.” Before starting any of these supplements, we recommend consulting your health care provider for individualized guidance.
6. Ginkgo biloba and high doses of fish oil
“Both ginkgo biloba and high doses of fish oil can thin the blood, and the combination can increase the risk of excessive bleeding,” says Simpson. This is especially true if you are also taking blood-thinning drugs, such as warfarin. Angie Conegni MS, RD, CSR, LD.
Other potential blood thinning supplements to be careful about taking together include aloe, garlic, ginger, turmeric, fenugreek, and ginseng. If you’re taking these supplements in combination, “consider alternating or reducing the dosage to avoid duplicating effects,” Simpson recommends.
7. St. John’s Wort and Ginseng
As mentioned above, St. John’s wort may help fight depression by increasing serotonin levels. It turns out that ginseng may have a similar effect. Therefore, using the two together can cause problems. “Both are known to affect mood and energy levels, but when combined they can overstimulate the central nervous system, leading to agitation, increased heart rate, and potentially life-threatening serotonin syndrome. “It can cause symptoms such as,” Cornegni says.
What to consider when taking these supplements
If you are taking any of the supplements listed above, consult your healthcare provider before adding any new supplements to avoid harmful interactions. If you are already taking a combination of supplements that may be harmful or prevent proper absorption, contact your healthcare provider for advice on how to proceed. They may simply recommend taking your doses several hours apart.
Also, keep in mind that if you are taking high doses of supplements, you are more likely to experience problems. Your health care provider can advise you on the right dosage to meet your nutritional and health needs without increasing your risk of overdosing or adverse effects.
How to know which supplement combinations are safe
Before starting a new supplement, it’s best to consult your health care provider to ensure it’s safe for you and to receive guidance on appropriate dosages. Be sure to share all supplements and medications you take so your health care provider can let you know if there are any supplement or drug interactions to be aware of. This is the best way to ensure that you can safely take your unique supplement combination.
conclusion
Whenever possible, prioritize diet over supplements. Food interactions are not very common, and foods contain many beneficial nutrients that interact with each other to support health. If you need to take any of the supplements listed above, please seek individual guidance from your healthcare provider to avoid accidentally combining supplements that may interact.
