You have probably heard that for your optimum health, it's important to take vitamins and minerals to ensure your body has enough of these essentials to perform at its best. But, did you know that there are some combinations of dietary supplements that should be avoided?
What vitamins cannot be taken together? Here's a look at some of the most common supplement combinations that you should never mix.
Different Types of Vitamins
Vitamins are micronutrients that your body needs in small amounts to function properly. Did you know that there are 13 essential vitamins? These 13 essential vitamins can be divided into two main types or categories of vitamins: water-soluble vitamins and fat-soluble vitamins.
Water-soluble vitamins dissolve in water and are not stored in the body. This means that they need to be replenished more often. Fat-soluble vitamins are stored in the body's fatty tissue. Because fat-soluble vitamins are stored in the body, they do not need to be taken as often.
While both types of vitamins are important, the body needs different amounts of each. For instance, water-soluble vitamins like vitamin C are needed in larger amounts, while fat-soluble vitamins like vitamin A only need to be consumed in small quantities.
Understanding the difference between these two types of vitamins is important for ensuring your optimal health. Let's take a closer look at both types of vitamins so you can make informed decisions about your health needs.
Most people take a daily multivitamin as a way to ensure that they're getting all the nutrients their body needs. Unfortunately, not a lot of thought goes into selecting the multivitamin that is being added to their daily regime. This is a concern as not all vitamins are created equal!
Water-soluble vitamins are a type of vitamin that dissolves in water. Because they dissolve in water, they are not stored in the body and need to be replenished more often than fat-soluble vitamins. As their name suggests, water-soluble vitamins dissolve in water and are excreted through urine.
Water-soluble vitamins include Vitamin C and the B-complex vitamins (such as vitamins B6, B12, and folate). They are found in fruits, vegetables, and other foods. These particular vitamins are very important for people with certain medical conditions (such as Crohn's disease or celiac disease) who may have trouble absorbing vitamin B12 from food. As a result, they may need to take vitamin B12 supplements.
You might have heard of folic acid before, but what is it exactly? Folic acid is also a water-soluble vitamin that belongs to the B-vitamin family. It's important for cell growth and for the formation of DNA and red blood cells. It's also critical for neural tube development in unborn babies, which is why pregnant women are often advised to take a folic acid supplement.
You can find water-soluble vitamins in fruits, vegetables, and fortified foods. People who don't eat enough fruits and vegetables may also need to take vitamin C supplements. Taking supplements can help ensure that you're getting enough of these important nutrients.
Unlike water-soluble vitamins, fat-soluble vitamins are actually absorbed into our body fat and stored in our liver and fatty tissues. There are four main fat-soluble vitamins: vitamin A, vitamin D, vitamin E and vitamin K. Each one plays an important role in our health.
These vitamins are important for a number of different functions, including cell growth, bone health, and blood clotting. Because they are stored in your body, you don't need to have fat-soluble vitamins every day. It is, however, still important to eat foods that contain these vitamins so that your body has a reserve to draw from when it needs them.
Fat-soluble vitamins are generally more difficult for our bodies to absorb than water-soluble vitamins, so it's important to make sure we're getting enough through our diet or dietary supplements.
There are many delicious ways to get our daily dose of fat-soluble vitamins! For example, vitamin A can be found in carrots, sweet potatoes, and spinach; vitamin D is in fatty fish such as salmon and tuna; vitamin E is in nuts and seeds; and vitamin K is in leafy green vegetables such as kale and brussels sprouts. So next time you're at the grocery store, stock up on these healthy foods (and don't forget your daily multivitamin!) to make sure you're getting all the nutrients your body needs.
When to Take Water-Soluble Vitamins
If you have decided to add a dietary supplement to your daily regime, then you may be wondering when the best time to take them is. Is there a better time to take water-soluble vitamins? Does it even make a difference?
Most experts recommend taking water-soluble vitamins in the morning. This is because these vitamins can help to energize you and give you a boost for the day ahead. Additionally, taking vitamins in the morning ensures that you won't forget to take them later in the day.
If you find that taking them first thing in the morning on an empty stomach makes you queasy, then lunch might be a better option.
It's worth noting that taking them at night can interfere with your sleep. If you have trouble taking pills, you may want to consider dissolved tablets or liquid vitamins instead.
Of course, everyone is different. Ultimately, the best time to take water-soluble vitamins is whatever works best for you. Just be sure to take them consistently!
When to Take Fat-Soluble Vitamins
Taking fat-soluble vitamins which are vitamin A, vitamin D, vitamin E and vitamin K, is a great way to ensure that your body is getting the nutrients it needs. But when is the best time to take them? While there isn't necessarily a "best" time to take fat-soluble vitamins, there are definitely some things to keep in mind when deciding when to take them.
For one, fat-soluble vitamins are best absorbed when taken with food–so if you're looking to get the most out of your vitamins, it's important to take them with a meal. If you have a sensitive stomach, you will find that taking them with a meal helps to reduce any gastrointestinal side effects.
Additionally, fat-soluble vitamins are best absorbed when taken with a meal that contains fat. This allows the vitamins to be transported through the bloodstream and broken down by the digestive system before being absorbed into the body.
If you're taking any medications that might interfere with the absorption of fat-soluble vitamins (such as cholesterol-lowering drugs or antacids), it's important to talk to your doctor about the best time to take your vitamin supplement.
Vitamin and Supplement Combinations to Avoid
The industry of dietary supplements is rather large. Shelves are full of different brands and countless options. It can be quite overwhelming when trying to determine which supplement or supplements are best for you.
Just like there are certain vitamin and supplement combinations that can be beneficial when taken together, there are also some combinations that you should avoid. What vitamins cannot be taken together?
Magnesium and Calcium/Multivitamin
Magnesium and calcium are two essential nutrients that play important roles in the body. However, taking them together in a multivitamin supplement can be dangerous.
While it's true that magnesium and calcium work together to support bone health, taking them in supplement form can actually interfere with each other's absorption. As a result, you may not be getting the full benefit of either vitamin.
When taken together, calcium supplements can interfere with the absorption of magnesium, and magnesium supplements can increase the risk of calcium deposits in the arteries. In fact, people who take combined magnesium and calcium supplements, may end up with lower levels of each mineral in their bodies than they would if they took them separately.
There is also concern that taking magnesium and calcium supplements together can increase the risk of kidney stones. For these reasons, it's important to talk to your doctor before taking any multivitamin supplement that contains both magnesium and calcium.
With the many known benefits to taking magnesium you may want to include it as one of the dietary supplements that you do consider taking. For more information on this powerhouse nutrient and any questions you may have, find out what our experts have to say about magnesium supplementation!
Copper and Zinc
Copper and zinc are two essential minerals that are needed for good health. Copper helps to form red blood cells and maintain healthy bones, while zinc is essential for immunity, wound healing, and cell growth. Although these minerals are important, they can also be dangerous if they are not taken in the right amounts.
Taking too much copper or zinc can lead to nausea, vomiting, and diarrhea. In severe cases, it can cause liver damage or death. Copper and zinc supplements should always be taken with caution, and it is especially important to avoid taking them together.
Taking copper and zinc together can not only cause gastrointestinal upset but can also increase the risk of severe and quite dangerous side effects. Therefore, it is important to speak with a healthcare provider before taking either of these to make sure that you are taking them in the right amounts.
Iron and Green Tea
Iron and green tea are both essential nutrients that offer a host of health benefits. However, taking an iron supplement and green tea together can have dangerous consequences.
Green tea contains tannins, which can bind to iron and prevent its absorption. This can lead to iron deficiency anemia, a condition that can cause fatigue, shortness of breath, and pale skin.
In severe cases, it can be life-threatening. Therefore, it's important to take iron supplements and green tea at different times of day. Enjoying the occasional cup of green tea is no reason to forgo the many benefits of iron supplementation. Just be sure to space them out!
Vitamin C and B12
If you're looking to improve your health, you might be considering taking vitamins C and B12. After all, these nutrients are essential for good health and have many known health benefits. Vitamin C helps to boost the immune system, while vitamin B12 is necessary for the formation of red blood cells.
What you might not be aware of though is that taking these vitamins together can actually be dangerous. When taken in large doses, vitamin C can increase the absorption of vitamin B12, leading to a build-up of the latter in the body.
This build up of vitamin B12 can cause serious side effects, including headaches, dizziness, and even kidney damage. When you take vitamin C and B12 supplements, it's important to take them at different times of day to avoid this interaction.
Vitamins D, E and K
Vitamin D, vitamin E and vitamin K are especially important for maintaining strong bones, reducing inflammation, and aiding in blood clotting. What you may not know is that taking these vitamins together can be very detrimental.
When taken in high doses, vitamins D and E can interact and increase the risk of bleeding. Vitamin K can also add to this risk by interfering with the body’s ability to clot blood. If you’re thinking about taking a vitamin D, E or K supplement, it’s important to speak with your doctor first. Your doctor can help you determine the right dose for you and make sure you stay safe and healthy.
There is a lot to know about dietary supplements and supplementation from their makeup whether water-soluble or fat-soluble to what vitamins cannot be taken together and any potential risks or side effects.
Are you getting enough of these essential nutrients from your daily food intake or do you need to consider boosting your intake of specific vitamins with a supplement. Did you know that there is such a thing as an at-home mineral test available which will let you know what you are deficient in? Just be sure to choose a reputable brand such as found here.