Maintaining optimal vitamin levels is crucial for overall health, and a balanced diet along with supplements can help address deficiencies. Nevertheless, it is vital to be aware that certain supplement combinations may have adverse effects on the body, especially when taken simultaneously or with other medications. Before initiating any new supplement regimen, it is recommended to consult with a healthcare professional to ensure safety and effectiveness.
Azza Halim, MD, emphasizes the importance of understanding the synergistic or conflicting nature of supplements. She advises caution when combining supplements and suggests seeking approval from a doctor, even if the pairing is deemed suitable, to avoid potential interactions. Timing is also crucial, as taking supplements a few hours apart can mitigate the risk of adverse reactions.
Calcium and iron are highlighted as an example of supplements that may hinder each other’s absorption. Trista Best, MPH, RD, explains that these two vitamins compete for absorption, with calcium reducing the amount of iron the body can absorb. To enhance iron absorption, Best recommends pairing it with vitamin C, which can be easily incorporated into the diet.
Zinc and copper, often taken to boost the immune system, should be avoided simultaneously, according to certified nutritionist Jenny Dobrynina. She explains that these minerals compete for absorption, diminishing their effectiveness when taken together.
Dobrynina also cautions against pairing vitamin C and vitamin B-12, as simultaneous intake may lead to reduced B-12 levels in the body. This deficiency can result in various health issues, including anemia, fatigue, and memory impairment.
Another potentially conflicting combination is vitamin E and vitamin K. Dobrynina advises against taking them together due to opposing effects on blood clotting. High doses of vitamin E have been linked to increased bleeding, counteracting the coagulation effects of vitamin K.
Jacek Szymanowski, a Precision Nutrition-certified nutritionist, warns against combining fish oil and ginkgo biloba, both possessing blood-thinning properties. This combination could elevate the risk of bleeding, especially when taken in high doses or with other blood thinners.
Lastly, the pairing of folic acid (vitamin B9) and vitamin B-12 should be approached with caution. Excessive consumption may mask the symptoms of vitamin B-12 deficiency, potentially leading to neurological damage. Consulting with a doctor is crucial to evaluate the appropriateness of this combination and prevent any adverse effects on health.
