Your body needs a certain amount of essential nutrients to prevent disease and function optimally. Typically, you’ll get these nutrients through the food you eat.
However, most Americans don’t eat in a way that provides their bodies with the proper amount of these nutrients daily, hence the need for dietary supplements.
While trying to meet your daily nutritional needs, you may combine supplements that should never be taken together. Such supplements, when combined, interfere with each other’s absorption or effectiveness. This can reduce the benefits you’d get from each supplement and potentially lead to adverse side effects.
So, you have to pay attention to which supplements you take, when you take them, and how much you take. Knowing how to combine supplements and avoid harmful ones can significantly enhance their benefits.
This post will explore which supplements should never be taken together and provide general guidelines for safe supplement use.
1. Calcium and iron
Calcium and iron are two essential supplements required by the body. Not taking enough calcium can lead to osteoporosis, a condition where the bones become weak and are more likely to break. Not taking enough iron can lead to fatigue and other symptoms like anemia.
Some people have low levels of both minerals. To increase their levels, a healthcare provider may recommend taking a calcium and iron supplement.
While taking both supplements may be safe and beneficial, you should avoid taking them simultaneously because calcium and iron compete with each other, and calcium can reduce iron absorption in the short term.
Calcium intake is frequently recommended for children and women, the same populations at risk of Fe deficiency.
If you need calcium and iron supplements, try taking them at the most appropriate time. It might be best to take them hours apart so you don't take one while the other is still active in your system.
For instance, you could take one in the morning and the other during the evening. Also, note that calcium supplement is best taken with food to enhance absorption, while iron is better absorbed on an empty stomach.
2. Magnesium and calcium
Combining magnesium and calcium supplements has many benefits, including supporting bone health, reducing blood sugar and blood pressure, and protecting against cardiovascular disease (CVD).
Both minerals are essential, meaning they must be consumed consistently through dietary sources. Magnesium and calcium are found in a number of foods, such as Dark chocolate, leafy vegetables (spinach, kale, chard), legumes (lentils, chickpeas, beans), and tofu.
However, dietary intake, medication use, and health conditions can interfere with magnesium and calcium levels. In fact, around half of Americans consume less than the daily recommended amount of magnesium, which is why some people require supplements.
While these two minerals can safely work together, they must be taken in the correct ratio to be effective. Magnesium does help with calcium absorption, but too much calcium can have the opposite effect, preventing magnesium from being absorbed. Hence, taking them separately may be the best choice to prevent any concerns. For example, you might take your magnesium supplement in the afternoon and your calcium supplement at night.
Research indicates a calcium-to-magnesium ratio above 2:1 is associated with an increased risk of metabolic, inflammatory, and cardiovascular disorders.
If you suspect you might be deficient in magnesium or calcium, consult with your provider for guidance on combining calcium and magnesium mineral supplements.
You may also like: Different Forms of Magnesium in Supplements: Which One Should You Choose?
3. Copper and zinc
Copper is a mineral found all over the body. It aids your body's production of red blood cells (RBC) and keeps your nerve cells and immune system healthy. It also helps form collagen, a significant bone and connective tissue component.
Copper may also work as an antioxidant, suppressing free radicals that can destroy cells and DNA. Copper helps the body absorb iron. Your body also needs copper to produce energy.
Zinc, on the other hand, is a critical trace mineral. This means you acquire it from the food you eat. Zinc is the most abundant mineral in the body, second only to iron, and can be found in all cells.
It has been used since ancient times to aid in wound healing. It is vital for the immune system, reproduction, growth, taste, eyesight, smell, blood coagulation, and regular insulin and thyroid function.
While zinc and copper are essential micronutrients supporting your body function, you should not take copper and zinc supplements simultaneously. If you take copper and zinc together, they begin to compete for absorption in your digestive system, and one usually ends up having poor absorption.
In this case, zinc overcomes copper. To get the full benefit of both supplements, you should wait at least two hours after taking zinc before taking copper.
People who consume a lot of zinc supplements may develop a copper deficiency, which can also indirectly lead to anemia.
Read also: What Zinc Supplement is Best for You? Discover the Top Choices.
4. Fish oil and Ginkgo biloba
Omega-3 fish oil supplements are beneficial not only for heart health but also for body weight and fat reduction, vision loss, and neurocognitive injury. Ginkgo biloba pills, on the other hand, are rich in antioxidants and can help subside inflammation. They may also be beneficial for heart health, brain function, and eye health, and they have been used to treat cognitive impairment (although the evidence for their efficacy is conflicting).
So, what do these two supplements have in common?
Both supplements can be helpful, but they should be taken at different times because they both have blood-thinning potential. Thus, taking them together may impair or prevent blood clotting while significantly increasing the danger of uncontrolled bleeding.
5. Vitamin E and vitamin K
Vitamin E is an antioxidant that plays a critical role in the human body, especially for women. It slows the oxidation of many metabolic processes and increases the absorption of vitamin A, thus helping to prevent excess vitamin A.
Vitamin K, on the other hand, is a group of fat-soluble vitamins with a similar chemical structure. There are many different types of vitamin K, but the most common are vitamins K1 and K2.
Like many other vitamins and supplements, vitamin K is an important source of nutrients for the human body, participates in mineral metabolism, maintains the function of bones and brain, and plays a major role in metabolism and coagulation.
While Vitamin E offers many health benefits, as mentioned, high-dose vitamin E supplementation (doses greater than 1000 mg daily) can potentially interfere with vitamin K's effectiveness in promoting blood clotting.
Some doctors specify a vitamin K supplement to address deficiencies or to counteract blood thinners (anticoagulants). Taking high doses of vitamin E at the same time as vitamin K can counteract the effects of vitamin K, further increasing bleeding risk.
Here's what to keep in mind: Consult your doctor if you take blood thinners or have concerns about bleeding risk. Also, discuss vitamin E supplementation with your doctor. They can advise you on appropriate dosages or whether vitamin E is safe.
Related reading: Combining Vitamin D3 and K2: Top Benefits Explained for Optimal Health.
6. Green tea and iron
Green tea is praised for its many benefits as a powerful antioxidant. Still, experiments led by Penn State researchers have shown that consuming green tea after an iron-rich meal may actually lessen green tea’s antioxidant benefits.
Strong evidence also shows that compounds in green tea and green tea extract can interfere with the absorption of non-heme iron, the iron form found in plants.
It’s recommended that individuals at risk of becoming anemic or iron deficient be aware of this and restrict tea consumption.
It may be best not to consume green tea with iron-rich foods or supplements to reap both benefits.
7. Melatonin and St. John’s Wort
Extracts from St. John’s Wort have been used for hundreds of years as a sedative, an analgesic agent, and a treatment for menopausal symptoms, depression, and anxiety.
St. John’s Wort has also been said to boost the therapeutic and adverse effects of herbs or supplements with sedative properties when used at the same time. Since melatonin is a well-known, potent natural sleep aid, taking it with supplements like St. John’s Wort may cause excessive sleepiness.
General guidelines for safe supplement use
Before you decide to take any supplements, think about safety first. The proper step is to consult your doctor to determine the best options for your needs. This is especially essential for individuals with pre-existing medical conditions or those who are taking certain medications.
When you consult a health professional, they can help you determine which supplements you should avoid mixing and which ones you shouldn’t take if you’re on certain medications.
With that said, follow these tips to ensure safe supplement intake:
- Do not use supplements to replace a balanced meal.
- Ask your doctor the right dose of supplement to take if you’re unsure. You may experience adverse side effects after taking a high dose of certain supplements.
- Always tell your doctor about your supplements before surgery or procedure.
- Use government or non-profit organization websites to research supplement claims.
- Report any adverse supplement reactions to the FDA.
Supplements are excellent, but understand that they’re not meant to replace balanced eating, sleep, and exercise. For optimal health, ensure you sleep, hydrate, eat, and exercise.
Takeaway: Make the most of your supplements safely
While vitamins and minerals are essential for our body’s functioning, it’s important to know how to combine them to avoid unwanted interactions and symptoms.
Combining specific vitamins can interfere with the absorption and cause undesirable outcomes. Most of these aren’t harmful interactions, but taking any of the above-discussed supplement combinations at the same time may reduce their efficacy.
It’s important to know how to combine them and understand the order in which they should be taken to get the most benefits from your supplement intake.
Understanding the potential supplement interactions and following general guidelines can create a safe and effective supplement routine that supports your unique health needs.
Remember, a high-quality supplement can be valuable for optimizing your health. Why Not Natural offers a range of organic minerals and vitamin supplements formulated for optimal absorption and free from unnecessary fillers and additives. Explore our collection and find the perfect supplements to fuel your well-being!
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