Nowadays, as more and more people are paying attention to their health, it is common to see people taking a handful of supplements. Supplements act as auxiliary foods that fill in the nutritional gaps that our body needs. However, it is not necessarily healthy to just eat a lot of different things. In fact, there are cases where it is not good to eat certain supplements together. In this article, we will discuss the nutritional combinations that should be avoided.

Multivitamins and Vitamin C (Be careful of duplicate intake)

Vitamins help relieve fatigue and strengthen the immune system. However, excessive intake can cause side effects, so caution is required. In particular, high-dose supplements are more likely to cause side effects, so duplicate intake should be avoided. Multivitamins already contain enough vitamin C for a day, so excessive intake can cause side effects such as stomach cramps or vomiting. Also, if you want to feel energized, it is better to take supplements early in the day. Taking them in the evening can interfere with sleep.

Vitamin C and Probiotics (Nutrients that should not be combined)

Vitamin C is acidic, which reduces the survival rate of probiotics. Therefore, it is better to take probiotics on an empty stomach, and vitamin C can cause heartburn on an empty stomach, so it is better to avoid taking the two together. It is also advisable not to take probiotics when antibiotics are needed. Antibiotics can also kill probiotics as they are considered bacteria. In addition, it is advisable not to take supplements that have antibacterial effects, such as propolis, manuka honey, and catechins, together with probiotics.

Calcium and Iron (Competition and digestion issues)

Calcium makes up bones, and iron helps transport oxygen. The two are absorbed by the body through the same pathway, so taking them together can cause competition, resulting in reduced absorption and digestive problems. If both nutrients need to be taken, it is advisable to take iron on an empty stomach before meals and calcium after meals. In addition, vitamin C helps convert iron into a form that is easily absorbed, so taking them together is effective.

Iron and Zinc (Maintain absorption intervals)

Both iron and zinc help with cell division and immune function. However, taking the two together can reduce absorption and cause digestive problems. It is best to take them at least two hours apart, and vitamin C helps absorb iron effectively, so it is a good idea to take them together.

Calcium and Magnesium (Take with a time difference)

Calcium and magnesium are beneficial for preventing osteoporosis, but taking them together can reduce their absorption. Therefore, it is necessary to take them with a time difference. Melatonin, theanine, etc., including calcium and magnesium, help to calm the body and mind. Unlike vitamins, it is better to take them later in the day, and consultation with a doctor is necessary if you are taking sleeping pills or tranquilizers.

Omega-3 and Chitosan (Nutrients that should not be combined)

Omega-3 is beneficial in preventing cardiovascular disease, but it is not absorbed when taken with chitosan. Chitosan blocks fat absorption, so it instead excretes omega-3. In addition, omega-3 can cause side effects such as dizziness, vomiting, and nausea when taken with supplements that help smooth blood flow. Omega-3 and lutein go well together.

Vitamin A and Lutein (Be careful of duplicate intake)

Lutein is a type of vitamin A and both play the same role in the body. Taking both together can lead to duplicate intake and overdose, so caution is needed. This can cause side effects such as vomiting, diarrhea, and headache. Therefore, proper regulation is necessary when taking vitamin A and lutein together. It is best to avoid retinol and beta-carotene when taking lutein.

Conclusion

When taking supplements, it is important to consider the right combinations and timing to ensure they benefit your health. Following these guidelines will help you maximize the effects of the nutrients.