These Are the Supplements You Should Avoid Taking Together

More than half of adults in the United States take some kind of supplement or vitamin every day. Some supplements you take claim to fill nutrient deficiencies in your diet and lifestyle, but they also fight deficiencies, lower your risk of certain diseases, strengthen specific parts of your body, and improve your overall health. Some are intended to support

Supplements offer a variety of potential health benefits, but experts say it’s important to use supplements wisely and consider when to take them. For example, taking all supplements at once after meals or at certain times of the day can affect their potency and absorption rates, and can cause dangerous health effects.

“Certain supplements can interact, which can lead to decreased efficacy, increased risk of side effects, or potential harm to health.” Daniel Crumble Smith, RDNCertified registered dietitian. top nutrition coachingsaid Berrywell.

Other experts say that supplements should be used with caution, especially since they are not regulated by the Food and Drug Administration (FDA) and most have not been vigorously studied.

“In some supplements, ingredients and dosages may not be consistent from batch to batch.” Dr. Marilyn TanHe, who holds double-board certification in endocrinology and internal medicine and is a clinical associate professor at Stanford University School of Medicine, told Verywell via email.

Tang said manufacturers also frequently make health claims that are not well-studied in randomized controlled trials. Additionally, some supplements can still be harmful, even though they are considered “natural.”

According to experts, if you are taking supplements or plan to add supplements to your lifestyle, here are the combinations you should be aware of and avoid mixing.

Combinations of supplements that may reduce efficacy

According to Crumble-Smith, there are some supplements that shouldn’t be taken together because one supplement can counteract the effects of the other.

• Calcium and iron: Do not take these two supplements at the same time, as calcium can reduce iron absorption. Iron is often less effective when combined with other foods. If you need to take both calcium and iron supplements, keep them at least two hours apart, says Crumble-Smith. It may be easier to remember if you take one in the morning and one in the evening.
• Zinc and copper: Both of these supplements compete for absorption in the body and may be less effective when taken together. If you need both, look for options with a balanced ratio of zinc and copper, or take them at different times, separated by at least two hours.
• Magnesium and Calcium: Taking these supplements together can interfere with each other’s absorption in the gut, making them less effective. If you take both, take them at different times of the day.
• Vitamin C and Vitamin B12: Do not take high doses of these supplements together because vitamin C can reduce the amount of vitamin B12 that your body absorbs and metabolizes. We recommend taking these supplements separately or at least 2 hours apart.

It is important to note that the order in which supplements are taken can affect their absorption rate and effectiveness in the body. Mary Sabbath, RDN, LDThe registered dietitian and ACE certified trainer told Verywell in an email. For example, some supplements such as calcium are best taken with food to enhance absorption, while supplements such as iron are better absorbed on an empty stomach.

Combinations of supplements that can harm your health

• Vitamin C and Iron: Vitamin C can increase the absorption of iron in the body, which is a good thing. However, taking too much vitamin C can lead to excessive levels in the body, increasing the risk of iron poisoning. If you need to take both, experts usually recommend at least two hours apart.
• Vitamin D and Calcium: Although these two supplements are often recommended to be used together, high doses of both can cause symptoms such as: hypercalcemia, or too much calcium in the blood.This may increase the risk of Kidney stone Or heart problems.

What about powders or supplements that contain multiple vitamins?

Experts say it’s also important to pay attention to powders and other products, including various supplements such as protein powders, gummies, energy drinks and bars. Crumble-Smith said some of the ingredients in these products don’t work well together or can pose health risks when combined with others.

For example, some people mix sports powders and caffeine with herbs, stimulants, and supplements. Ashwagandha and Rhodiola rosea. In the short term, mixing these things can give you an energy boost. However, long-term use may come with health risks.

“Rhodiola is very common and you see it in products combined with caffeine,” says Crumble-Smith. He said. “Long term, if this is something people are doing continuously, it can stress the adrenal glands. Adverse symptoms such as anxiety, insomnia and heart palpitations can appear.”

Whatever powder or supplement blend you use, be sure to check all active and inactive ingredients and check for FDA warnings, Tan says. You can also let your healthcare provider know about any supplements you take, including tablets, liquids, powders, and topical creams.

Things to know before taking supplements

Before deciding to take supplements, experts recommend consulting with your healthcare provider to determine the best option for your individual needs. This is especially important for people with pre-existing medical conditions or taking medications.

“Supplements are great, but they’re not a substitute for a balanced diet, sleep, and exercise,” says Crumble-Smith. “If you want to take supplements, start with the basics like sleep, hydration, proper diet, and exercise. Please find out where the is.”