You know the workout: You have a ton of vitamins to take a day, but you’re not sure when (or really) if you should take them all. And although we should always turn to food for vitamins and minerals, sometimes vitamin supplements can help us fill in the gaps in our diet. So, you are here with the selected vitamins (which must be properly prescribed and / or recommended by a medical professional) and you do not know what is the best strategy for taking them.
Part of the reason for the confusion is for some supplements, the level of absorption may depend on which you take together and can lead to adverse interactions that can harm your health.
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Here are six vitamin combinations you should definitely not take together.
Magnesium and calcium / multivitamins
Many people like to take magnesium in the evening, as it can promote a sense of calm and maintain muscle relaxation. But if you take magnesium, Erin Stokes, ND, recommends not taking it at the same time as multivitamins, as this can interfere with the absorption of smaller minerals found in multivitamins, such as iron and zinc. She also says to refrain from taking calcium, magnesium or zinc together, as they will “compete for absorption”
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While Dr. Jaydeep Tripathy says taking calcium and magnesium helps prevent osteoporosis to maximize the benefits, take them two hours away.
Vitamins D, E and K
“Studies show that the absorption of vitamin K by a person can be reduced when other fat-soluble vitamins such as vitamin E and vitamin D are taken together,” says Dr. Chris Airy, Dr. “It is recommended that you take these vitamins at least 2 hourly split to maximize your absorption. “
Fortunately, there are no harmful side effects, but Dr. Airy says it’s just not effective to take them together because your body’s ability to absorb vitamins will decrease if you take them together.
Fish oil and Ginkgo Biloba
While omega-3 fish oil supplements are great for heart health and ginkgo biloba can be used to help with cognitive impairment, according to Dr. Tripati, both have the potential to thin the blood and “taking both can increase the risk. from uncontrolled bleeding or inability to clot. “
Copper and zinc
If you are taking copper supplements due to copper deficiency, avoid taking zinc at the same time, says Dr. Airy. “Zinc can help boost the immune system, but it can prevent your body from absorbing honey. If you need to take both, take them at least two hours apart. “
Signs that you are still dealing with a lack of honey include fatigue, weakness, brittle bones, sensitivity to cold and easy bruising.
Iron and green tea
Although green tea is not a supplement, it is a delicious drink infused with antioxidants that many of us enjoy health benefits. Unfortunately, taking iron supplements along with green tea is not a great mix.
“Green tea can actually cause iron deficiency if taken in large amounts over long periods of time,” says Dr. Tripathy. “Iron, on the other hand, can reduce the effectiveness of green tea.”
The solution? Skip green tea on days when you take your iron supplement and reduce your weekly intake.
Vitamin C and B12
According to Dr. Airy, some studies show that vitamin C can break down vitamin B12 in the digestive tract, reducing the absorption of B12. As a result, he says you want to wait at least two hours before taking vitamin C with vitamin B12.
“Vitamin B12 plays an important role in the production of red blood cells and the proper functioning of your nervous system, and B12 deficiency can lead to poorer nerve health and affect the development and function of red blood cells.”
While mixing supplements can be overwhelming at first, Stokes says the most important aspect of a supplement regimen is to be easy to maintain and set up for success. “For example, I always take multivitamins and turmeric supplements in the morning, and magnesium and probiotics in the evening. This is the basic schedule. Depending on the season, I can add extra zinc and vitamin D3, which I take with lunch. Once you get into a routine and know what to do when, it just becomes part of your daily habits. It doesn’t have to be complicated. “
Are you looking to equalize your self-care after a workout? Check out our favorite recovery basics.
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