5 Supplements You Should Never Take Together

Whether supporting overall well-being or preventing nutritional deficiencies, taking supplements is a cornerstone of many people’s health habits.

However, when and how you take supplements, including what you combine them with, can make a big difference. Some supplement combinations may interfere with nutrient absorption or even increase the risk of unwanted side effects.

Here are five supplement combinations to avoid and what to do instead.

What happens: Taking calcium with other minerals like iron is not a good idea. “Calcium and zinc can block the absorption of iron supplements because they compete for absorption in the intestines,” says Jennifer Warren, MD, DABOM, DABFM, medical director of Mochi Health. Health. “This is especially important for people who are iron deficient and need iron supplements to improve anemia,” she said.

Why it’s important: Since iron and calcium compete for absorption in the digestive tract, taking them together may decrease their effectiveness by reducing the amount of these nutrients absorbed by your body.

What to do instead: “To ensure best absorption, take iron alone in the morning with water or citrus juice, as vitamin C may aid iron absorption, and avoid other mineral supplements for at least two hours,” Warren recommended. If iron supplements make you feel nauseous when taken on an empty stomach, you can take them with a small amount of food. Calcium should also be taken alone to optimize its absorption.

What happens: Like iron, calcium competes for absorption with other minerals, such as zinc. “Calcium and zinc will compete for absorption in the gut, so taking them together can reduce the amount you absorb of each,” said C. Vivek Lal, MD, director of clinical innovation at the Heersink Institute of Biomedical Innovation at the University of Alabama at Birmingham. Health.

Why it’s important: “Zinc supports immune function and healing, while calcium helps fill dietary deficiencies to meet daily bone health needs,” Lal explained. “Poor absorption of nutrient competition impacts these benefits,” he said.

What to do instead: “A simple routine is to take calcium supplements with meals and remove zinc from calcium-rich meals or supplements,” Lal said. It should be noted that while some forms of calcium, such as calcium citrate, can be taken with or without food, other forms, such as calcium carbonate, should be taken with meals.

What happens: Copper and zinc compete for absorption in the small intestine. “These minerals compete for absorption because they share similar transporters in their absorption pathways,” said Helen Tieu, RD. Health.

Why it’s important: Although copper and zinc compete for absorption, research suggests that problems usually come from taking very high doses of zinc. Studies show that long-term consumption of 60 milligrams or more of zinc per day can impair copper absorption and reduce blood copper levels. Copper deficiency can lead to health problems such as anemia and muscle weakness. It’s important to stay below the tolerable upper intake level (UL) for zinc, which is set at 40 milligrams per day for adults.

What to do instead: “Space out the dosage of these minerals throughout the day or opt for a balanced mineral or multivitamin supplement containing lower doses of zinc and copper,” recommends Tieu.

What happens: Platelets are small blood cells that help your blood clot to prevent bleeding. “Both Ginkgo biloba and fish oil in high doses inhibit platelet function, so taking them together may increase the risk of bleeding due to blood thinning,” Lal explained. This is especially important for people who take blood-thinning medications, such as warfarin. “The same caution applies to other blood thinning supplements like garlic, ginger, turmeric and ginseng,” he said.

Why it’s important: Taking high doses of supplements with blood thinning properties can be dangerous, especially for people who are already taking blood thinners. It’s also not a good idea to take blood thinning supplements before elective surgery, as this could increase the risk of bleeding.

What to do instead: To ensure your safety, Lal recommended avoiding stacking these supplements, considering a lower or alternative dosage, and reviewing your regimen with your doctor, especially before any surgery.

What happens: Activated charcoal is a popular natural remedy for digestive disorders, such as bloating, as well as for removing toxins from the body. However, activated charcoal should not be taken with vitamin and mineral supplements. “Activated charcoal will bind to minerals and vitamins, impacting absorption,” Lal said.

Why it’s important: Taking activated charcoal for prolonged periods may prevent the absorption of essential nutrients, leading to deficiencies and health problems. It can also interfere with the absorption of medications, reducing their effectiveness, which can be dangerous.

What to do instead: Lal recommended using binders like activated charcoal in short, targeted doses and separating them from all medications and supplements for 2 to 4 hours.

Dietary supplements may seem harmless, but taking too much of certain supplements or using them incorrectly can lead to reduced nutrient absorption and other serious side effects.

“It’s important to consider interactions with supplements because many share absorption pathways and modify the enzymes that process and eliminate medications,” Warren explained. “These interactions can lead to dangerous complications, including lack of medication effectiveness, nutritional deficiencies and other side effects.”

Warren advises speaking with your doctor if you’re unsure about a specific supplement combination or if you have questions about supplement safety.

Here are some tips to help you stay safe when taking supplements:

• Space them out: Take competing nutrients a few hours apart. For example, take iron in the morning and calcium later in the day.
• Avoid high doses: Unless specifically recommended by a healthcare professional, it is best to stay below established upper limits (ULs) for vitamins and minerals to avoid excessive intake, which can deplete other essential nutrients in some cases.
• Combine wisely: Some supplement combinations aid absorption, such as vitamin C and iron, while others, such as calcium and iron, hinder absorption.
• Talk to your healthcare professional: If you have questions or need advice about supplements, talk to a trusted healthcare professional.

There is no one-size-fits-all supplement routine, but it is important to be aware of the nutrients and other supplements that should not be taken together.

Taking calcium with iron, calcium with zinc, zinc with copper, fish oil with ginkgo biloba, and activated charcoal with vitamins and minerals may result in reduced absorption and other problems.

To stay safe, learn about supplement interactions and consult your healthcare professional if you need more targeted advice.