Many people take dietary supplements to improve their health, but it is important to be aware of the potential interactions between different vitamins and minerals. Taking certain vitamins and minerals together can interfere with absorption, while other combinations can be dangerous for people with certain medical conditions. To ensure that your dietary supplement is not doing more harm than good, it is important to understand which vitamins and minerals should not be taken together. Magnesium is a popular supplement that can promote a sense of calm and aid in muscle relaxation.
However, Erin Stokes, ND, recommends not taking it at the same time as your multivitamin, as it can interfere with the absorption of smaller minerals found in the multivitamin, such as iron and zinc. In addition, she says to refrain from taking calcium, magnesium or zinc together, as they will “compete for absorption”. These three minerals are common additions to multivitamin supplements that promote the “one-day comprehensive” philosophy. The problem with taking magnesium, zinc and calcium together is that they all try to be absorbed by the body in the same way.
They compete, and in that competition, a significant part of each mineral can be lost. Calcium and vitamin D are essential for strong bones and teeth. Approximately 40 percent of the population in the United States is deficient in vitamin D, which plays an important role in calcium absorption. Without an adequate supply of vitamin D, the body cannot properly absorb or use calcium.
Iron is another essential mineral that supports the production of red blood cells. People with iron deficiency may experience a condition called iron-deficiency anemia, whose symptoms often include extreme fatigue, weakness, and lethargy. Normally, increasing consumption of iron-rich foods is enough to improve iron levels, but some people may also need to take an iron supplement. However, people taking calcium supplements should know when to take them.
The National Institutes of Health found that the body may not be able to effectively absorb iron when taking an iron supplement in combination with a calcium supplement. To avoid this problem, it is recommended that people taking both supplements take them several hours apart.In general, there are some vitamins that should not be taken together and specific vitamins and supplements can interfere with vital medications. If your doctor prescribes a dose greater than the daily value of a particular nutrient, report any other vitamin and herbal supplements you take to avoid problematic combinations. And keep in mind that you should never consume more than 1000 micrograms of folic acid from fortified foods or supplements, unless directed by your doctor.Vitamin B12 and folate are two essential vitamins that must be acquired through diet or supplementation.
Studies show that taking these two supplements at the same time can reduce the amount of vitamin B-12 you receive. It's OK to drink green tea drinks like matcha, but don't do it with your iron supplements.If you take any prescription medications on a regular basis, always talk to your doctor before adding any new supplements to your routine. Talking to your doctor about your needs will help you find the right combination of vitamins and supplements or the right multivitamin, and help you establish a program for maximum effectiveness and safety.To ensure that your dietary supplement regimen is safe and effective, it is important to understand which vitamins and minerals should not be taken together. Magnesium should not be taken at the same time as a multivitamin as it can interfere with absorption of smaller minerals such as iron and zinc.
Calcium and iron should also not be taken together as they compete for absorption in the body. Vitamin B12 and folate should also not be taken together as they can reduce the amount of vitamin B-12 received by the body. Finally, if you are taking any prescription medications on a regular basis always talk to your doctor before adding any new supplements.
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