Supplements can be ‘poison’ if taken incorrectly
Which nutrient combinations are not compatible?
Many people turn to nutritional supplements to fill in the gaps in their diet and enhance their overall well-being. It’s not uncommon to see celebrities on TV taking as many as ten different supplements in one go. However, what many may not realize is that taking nutritional supplements incorrectly can potentially harm rather than help their health.
Just as there are food pairings that enhance each other’s benefits, nutritional supplements also have compatibility factors to consider. Today, we explore the world of supplements, from pairings that double their effectiveness to combinations that should be avoided.
Optimal Pairings: Supplements That Complement Each Other
1. Iron + Vitamin C
Iron is responsible for transporting oxygen throughout the body, and vitamin C effectively removes free radicals and inhibits melanin pigment formation. When vitamin C is consumed with iron, it can enhance immune function.
2. Calcium + Magnesium + Vitamin D
Only 25% of calcium gets absorbed, while the rest is excreted. Vitamin D aids in calcium absorption in the intestines, allowing it to enter bone tissue. Magnesium also assists in calcium absorption, making this trio effective when taken together.
3. Vitamin E + Omega-3 Fatty Acids
Omega-3 fatty acids are prone to oxidation when exposed to light, air, or heat. Vitamin E, with its high antioxidant properties, prevents the oxidation of omega-3 fatty acids. Instead of taking them separately, consider a combination supplement for maximum effect.
4. Probiotics + Dietary Fiber
Dietary fiber serves as an excellent food source for probiotics. To enhance gut health, taking these two supplements together is recommended, preferably on an empty stomach with plenty of water.
5. Coenzyme Q10 (CoQ10) + Omega-3 Fatty Acids
CoQ10 has antioxidant properties and aids in blood pressure regulation. When taken with omega-3 fatty acids, it can further reduce cholesterol levels.
6. Lutein + Astaxanthin + Vitamin A
To maintain eye health, it’s recommended to consume all three simultaneously. Lutein is a nutrient that makes up the peripheral part of the eye called the macula. Astaxanthin assists in the delivery of blood and nutrients to the ciliary muscle, which controls focus. Vitamin A supports overall eye health. You can take these as individual supplements or opt for a combined product.
Antagonistic Interactions: Supplement Combinations to Avoid
1. Magnesium + Multivitamins
Magnesium can interfere with the absorption of minerals, such as iron and zinc, found in multivitamins. To avoid this, it’s best to take them at different times, preferably with a two-hour gap.
2. Calcium + Iron
Calcium and iron share the same absorption pathway in the body. Taking them together can hinder iron absorption and may lead to gastrointestinal discomfort. Taking iron supplements on an empty stomach and calcium after meals is recommended.
3. Vitamin A + High-Dose Lutein
Lutein is a type of vitamin A. Consuming high-dose lutein alongside vitamin A can lead to side effects such as diarrhea and vomiting.
4. Omega-3 Fatty Acids + Blood Thinners
Blood thinners like aspirin or warfarin can interact with omega-3 fatty acids and excessively thin the blood. If you’re on blood thinners, it’s crucial to consult your healthcare provider before taking omega-3 supplements.
5. Probiotics + Antibiotics
Probiotics may not be effective when taken with antibiotics, as antibiotics can kill both harmful and beneficial bacteria. However, for those on long-term antibiotic treatment, supplementing with probiotics between antibiotic doses may help maintain beneficial gut bacteria.
6. Copper + Zinc
Zinc interferes with copper absorption, potentially leading to copper deficiency. To avoid this, it’s best not to take them together.
7. Iron + Green Tea
Green tea, while a healthy antioxidant-rich beverage, contains compounds that can inhibit iron absorption. On days when you’re taking an iron supplement, avoiding green tea is advisable.
Consuming nutritional supplements at the right time and in proper combinations is essential to avoid interactions that could reduce their effectiveness.
By. Ahn Ji Hyun (jihyun@wikitree.co.kr)
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