With health-conscious consumers increasingly turning to dietary supplements, understanding how they interact is more important than ever. While some combinations can boost effectiveness, others may reduce absorption or even cause adverse effects. Here’s a closer look at which supplements pair well and which don’t.
Iron + Vitamin C = Better Absorption
Iron is a key component of hemoglobin, which carries oxygen in the blood. As a result, supplements containing iron are commonly seen. When taking iron supplements, it is recommended also to consume vitamin C, as it can enhance the absorption of iron in the body. Also, taking selenium alongside iron supplements is a good choice. Iron tends to oxidize in the body, which can reduce its oxygen-carrying function. Selenium helps enhance this oxygen-carrying ability, making it a beneficial complement to iron.
Calcium Needs Vitamin D and Magnesium—In Moderation
Calcium is an essential nutrient that middle-aged and older adults should prioritize. The body absorbs calcium in relatively small amounts. Typically, only 25% of the calcium consumed is absorbed, with the rest excreted from the body. To improve this issue, taking vitamin D and magnesium together is recommended. However, combining high doses of vitamin D with high-dose calcium is not advised. Excessive calcium absorption can lead to hypercalcemia.
Folic Acid + Amino Acids = A Stronger Pair
Folic acid, or vitamin B9 or vitamin M, is water-soluble. It is abundant in green leafy vegetables like spinach, perilla leaves, cabbage, gold kiwi, oranges, beans, and animal liver. Folic acid plays a role in hemoglobin formation and is crucial for developing the nervous system and blood vessels in fetuses. Taking folic acid with amino acids enhances its effectiveness. Amino acids are the building blocks of proteins, and folic acid can assist in the synthesis process where amino acids are connected.
Collagen + Vitamin C = Youthful Skin Support
Many people take collagen supplements for skin beauty. However, collagen’s large molecular size makes it challenging to absorb efficiently in the body. After it’s broken down into amino acids, collagen is synthesized back into collagen in the body, a process facilitated by vitamin C. Therefore, it is beneficial to take collagen with vitamin C. Studies suggest that taking both together can increase collagen synthesis by more than eight times.
Omega-3 + Antioxidants = Maximum Benefit
Omega-3 is an essential unsaturated fatty acid, often referred to as a good fat. Its main components, DHA and EPA, are crucial in maintaining health and supporting growth. Recently, omega-3 has also gained attention for its anti-inflammatory effects. However, while omega-3 has anti-aging benefits, it can become ineffective if it oxidizes once inside the body. That’s why taking omega-3 with antioxidant ingredients like vitamin E or coenzyme Q10 is recommended instead of consuming it alone.
Probiotics: Take Solo, on an Empty Stomach
While some supplements work well together, others can reduce each other’s effectiveness. A notable example is probiotics and vitamin C. Taking vitamin C, which is highly acidic, with probiotics may reduce the survival rate of the probiotics. It is recommended to take probiotics on an empty stomach. Yet, to minimize the risk of probiotics being destroyed by stomach acid, it is advised to drink plenty of water before taking them.
Iron & Calcium, Magnesium, Zinc
Iron is a crucial component of hemoglobin in red blood cells. When iron levels are low, it reduces both hemoglobin production and red blood cell production in the bone marrow, potentially leading to anemia. Iron also has many components that should not be taken together. Calcium is a prime example, as it shares the same absorption pathway as iron, reducing iron absorption when taken together. Taking magnesium with iron also lowers iron absorption, and combining it with zinc can decrease both absorption. It is recommended to take iron separately on an empty stomach.
Multivitamins + High-Dose Vitamin C = Too Much of a Good Thing
Vitamins help relieve fatigue, strengthen the immune system, and have minimal side effects, so many people consume them in abundance. Even so, it’s important to note that this is not always the case. Multivitamins often contain enough vitamin C for an entire day’s intake, such as cold medicine with high vitamin C content. Taking multivitamins along with high-dose vitamin C can lead to excessive intake, potentially causing side effects like stomach cramps and vomiting. It’s also important to be cautious in the evening as they may interfere with sleep.
Omega-3 + Chitosan: A Mismatched Pair
Omega-3 is more effective when taken with vitamin E or coenzyme Q10, but it’s important to be cautious with chitosan. Chitosan prevents the absorption of fats in the intestines, so when taken together, it may cause omega-3, an unsaturated fat, to be excreted without being absorbed. Also, omega-3 does not pair well with supplements promoting smooth blood flow. Combining them can lead to prolonged bleeding or cause side effects such as dizziness and vomiting.
Vitamin A + Lutein: Don’t Double Dip
At first, vitamin A and lutein may seem like completely different substances. But it’s important to remember that lutein is a type of vitamin A. Both have similar components and perform similar functions in the body. Therefore, taking both together can lead to excessive intake, potentially causing side effects such as vomiting, diarrhea, and headaches. It is also not recommended to take retinol or beta-carotene, which perform the same role as vitamin A in the body, alongside lutein.
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