The worst combinations! Easy guide: Suplements
Since the COVID-19 pandemic began, supplements of vitamins, minerals and other nutrients are probably being used more than ever, but one should be very careful with them.
Just as there are substances that should always be taken together, there are also those that do not mix well.
Although the intake of vitamins and minerals through food is the best solution. Sometimes that is not possible. We simply cant consume all the useful nutrients this way or the need is higher due to certain health conditions.
Now, let's talk about supplements!
Just as there are substances that should always be taken together, there are also those that do not mix well. keep in mind that you should not take your supplements whenever you remember you forgot to take them, as most of us.
Some compounds work well together, some work only in a specific combination, and others, well, they simply should never go together.
Vitamins D, E and K
Studies have shown that the absorption of vitamin K is lower when taken with other fat-soluble vitamins such as vitamin E and vitamin D. It is therefore recommended to have them two hours apart as this is the only get the full benefits.
Experts point out that the joint intake of these vitamins is not harmful, but it is simply not effective.
Magnesium and multivitamin
People often take magnesium in the evening to improve sleep quality and relax muscles. But if you drink this mineral, do not consume a multivitamin at the same time, because magnesium can negatively affect the absorption of minerals that are in lower concentrations in the multivitamin mix. These are usually iron, zinc and calcium, which then have to "compete" to be absorbed.
Calcium and magnesium are often recommended to prevent osteoporosis, but at least two hours apart.
Fish oil and ginkgo biloba
Omega-3 fatty acids from fish oil are a supernutrient for heart health, while ginkgo Biloba helps with cognitive impairment, but both of these supplements "thin the blood", so their joint consumption increases the risk of uncontrolled bleeding and reduces the ability of blood to clot.
Coper and zink
If you are taking a copper supplement due to an established deficiency of this mineral, avoid taking it with zinc, as this can affect how the body will absorb copper. Let the time between them be at least two hours.
Iron and green tea
Although green tea is not a supplement, it is known for its strong antioxidant. In general, very strong effect. It can even cause iron deficiency when drunk in large quantities for a long time, while iron can reduce the effectiveness of green tea! That is why experts advise avoiding green tea on the days when we take iron.
Vitamins C and B12
Some studies have shown that vitamin C breaks down vitamin B12 in the digestive tract and reduces its absorption. That is why they should be taken at least two hours apart.
So, it seems we should always make a two-hour gap between our supplements so they can be properly absorbed. That way they will improve your health as the absorption will reach its full potential.
