7 Combinations of Supplements That Can Be Harmful When Taken Together

These days, more and more people are becoming health-conscious, and it's common to see individuals taking a handful of supplements. Supplements serve as complementary foods that provide our bodies with essential nutrients that may be lacking in our diets. However, simply consuming a large variety of supplements isn't always beneficial for our health. In fact, certain combinations can be harmful, and this article will delve into the supplement combinations that should be avoided.

Multivitamins and Vitamin C (Beware of Overlapping Intake)

Vitamins play a crucial role in alleviating fatigue and boosting immunity. However, excessive intake can lead to adverse effects, so caution is necessary. High-dose supplements, in particular, carry a higher risk of side effects, and overlapping intake should be avoided. Multivitamins already contain a sufficient daily dose of Vitamin C, and excessive consumption can result in side effects such as stomach cramps and vomiting. Furthermore, if you're aiming to feel energized, it's best to take supplements in the morning. Consuming them in the evening can interfere with sleep.

Vitamin C and Probiotics (Nutrients that Shouldn't Be Combined)

Vitamin C is acidic and can reduce the survival rate of probiotics. Therefore, probiotics are best taken on an empty stomach, while Vitamin C can cause heartburn when taken on an empty stomach, making it advisable to avoid consuming them together. It's also best to avoid probiotics when taking antibiotics. Antibiotics can mistakenly target probiotics as bacteria and eliminate them. Additionally, other supplements with antibacterial properties, such as propolis, Manuka honey, and catechins, should not be taken with probiotics.

Calcium and Iron (Competition and Digestion Issues)

Calcium forms the basis of our bones, and iron aids in oxygen transportation. Since both are absorbed through the same pathway in the body, taking them together can lead to competition for absorption, reducing the effectiveness of both and potentially causing digestive issues. If you need to take both nutrients, it's best to consume iron on an empty stomach before meals and calcium after meals. Furthermore, Vitamin C can help transform iron into a form that's more easily absorbed, making it beneficial to take them together.

Iron and Zinc (Maintain an Intake Interval)

Both iron and zinc contribute to cell division and immune function. However, consuming them together can reduce their absorption rates and lead to digestive problems. It's advisable to maintain a gap of at least two hours between their intake. Vitamin C can promote the effective absorption of iron, making it beneficial to consume them together.

Calcium and Magnesium (Staggered Intake)

Calcium and magnesium both contribute to preventing osteoporosis, but consuming them together can decrease their absorption rates. Therefore, when taking these two nutrients, it's best to stagger their intake. Calcium, magnesium, melatonin, theanine, etc., help to relax the body and mind. Unlike vitamins, it's best to take them later at night. If you're currently taking sleeping pills or sedatives, it's important to consult your doctor.

Omega-3 and Chitosan (Nutrients that Shouldn't Be Combined)

Omega-3 helps prevent cardiovascular diseases, but it's not absorbed when taken with chitosan. Chitosan blocks the absorption of fat, which can lead to the excretion of omega-3. Also, when taken with supplements that promote smooth blood flow, Omega-3 can cause side effects such as dizziness, vomiting, and nausea. Omega-3 and lutein are a good match.

Vitamin A and Lutein (Beware of Overlapping Intake)

Lutein is a type of Vitamin A, and both perform similar functions in the body. Consuming them together can lead to overlapping intake, resulting in an overdose, which requires caution. This can lead to side effects such as vomiting, diarrhea, and headaches. Therefore, when taking Vitamin A and lutein together, appropriate moderation is essential. It is also good to avoid retinol and beta-carotene when taking lutein.

Conclusion

When consuming supplements, it's important to consider proper combinations and timing to ensure they contribute to your health. Following these guidelines can help you maximize the benefits of these nutrients.