Vitamins are essential for the body's optimum performance, but keeping track of their daily intake can be challenging. There's no guarantee that our food contains the daily-recommended vitamin amount. Therefore, many people turn to vitamin supplementation to avoid missing out.
However, not all vitamins can be taken together.
We found six vitamins and supplements you should not take together, according to the experts.
Magnesium and Calcium/Multivitamin
The most significant issue concerning vitamin supplementation is absorption. Combining supplements is not always the best idea since some supplements may interfere with others.
An example of this would be taking a magnesium supplement when you are also taking a calcium supplement. Both calcium and magnesium are usually taken in large quantities. If taken together, magnesium will inhibit calcium absorption, increasing the risk of bone fractures. Vitamins that are also absorption-competitive are zinc and iron.
Therefore, it is advisable that you take calcium and magnesium two hours apart to avoid any adverse effects.
Vitamins D, E, and K
More than a minimal amount of fat should be consumed when taking fat-soluble vitamins. This is because vitamins D, E, and K compete for absorption. Too much vitamin D could inhibit the absorption of vitamin K. They also need to be taken separately, a couple of hours apart.
Fish Oil & Ginkgo Biloba
Taking Fish Oil and Ginkgo Biloba together might pose a threat to your health as both of them act as blood thinners. They can increase the risk of bleeding internally and kidney failure due to abnormal clotting.
Copper and Zinc
Copper and zinc should be kept apart since they do not react well together. Zinc has been reported to disrupt copper absorption, which can cause some chronic health issues later on in life. It should also be noted that zinc has been shown to antagonize copper against cramps and inflammation.
Iron and Green tea
Iron deficiency anemia can be ascribed to green tea consumption. Green tea inhibits the body's ability to absorb iron, so the amount of iron in the body is reduced, leading to iron deficiency.
This does not mean that you need to give up on them for good. Just take them on different days.
Vitamin C and B12
Vitamin C acts as an antioxidant and boosts your immune system. It also enhances iron absorption, helps your body produce collagen, and heal tissues, skin, and bones. However, it is not very fond of B12 since it prevents it from being absorbed. Your body requires B12 to maintain essential brain, nerve, and cognitive functions.
What can you do to prevent it? Take them at least two hours apart.
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Even though it might seem complicated at first glance, vitamin supplement intake can become part of your daily routine. It just needs a bit of planning.
Take some vitamins before or at breakfast, and the rest can be taken at lunch or dinner time. Once you make it a habit, it will become easier. Remember, it's your life! Let's keep it healthy!