Supplement Synergy: Know Which Health Supplements to Avoid Combining
Health supplements are products that contain vitamins, minerals, herbs, or other substances that are intended to supplement the diet and provide health benefits. Many people take health supplements to prevent or treat various conditions, improve their immune system, enhance their mood, or support their overall well-being. However, not all health supplements are compatible with each other, and some combinations can reduce their effectiveness, increase the risk of side effects, or even cause harm to the health. Therefore, it is important to know what health supplements should not be taken together, and how to take them safely and wisely.
In this article, you will learn about:
Table of Contents
- Common Mistakes in Combining Health Supplements
- Health Supplements that Should Be Taken Separately
- Frequently Asked Questions
- References
Common Mistakes in Combining Health Supplements
Health supplements are products that contain vitamins, minerals, herbs, or other substances that can enhance health and well-being. However, not all health supplements are compatible with each other or with other substances. Here are some common mistakes that people make when combining health supplements and how to avoid them.
Medications
Some people, fearing they might forget to take their medication, may take medications and health supplements at the same time. However, certain medications may interact with health supplements, reducing their effectiveness or causing adverse effects. For example, taking vitamin A with psoriasis medication may lead to toxic levels of vitamin A in the body, causing nausea, headache, and liver damage. Taking vitamin K with blood thinners may reduce their ability to prevent blood clots, increasing the risk of stroke or bleeding. It is recommended to take medications and health supplements at least 2 hours apart or consult with a pharmacist or a doctor before combining them.
Tea/Coffee
Similar to medications, it is advisable not to substitute water with tea or coffee when taking health supplements. Tea and coffee contain some oxalic acid, which binds with minerals and has a mild diuretic effect, accelerating the excretion of B vitamins and other water-soluble nutrients. Tea and coffee also contain caffeine, which can interfere with the absorption of iron and calcium, especially when consumed in large amounts. To maximize the benefits of health supplements, it is best to take them with plain water or juice and avoid drinking tea or coffee within an hour of taking them.
Alcoholic Beverages
Alcohol can hinder nutrient absorption and deplete vitamin B1 needed for alcohol metabolism. Therefore, replenishing nutrients after drinking alcohol is not as effective as reducing alcohol consumption in the first place. Alcohol can also interact with some health supplements, such as ginkgo biloba, garlic, and St. John’s wort, and increase the risk of bleeding, liver damage, or serotonin syndrome. If you drink alcohol regularly, you should limit your intake to no more than one drink per day for women and two drinks per day for men, and avoid taking health supplements that may interact with alcohol.
High Oxalic Acid Foods
Foods rich in oxalic acid, such as chocolate, spinach, kale, chives, cashews, and grapes, can interfere with the absorption of minerals like calcium, magnesium, and potassium when consumed in excessive amounts over a long period of time. Oxalic acid can form insoluble salts with these minerals, preventing them from being absorbed by the body and increasing the risk of kidney stones. To prevent this, you should eat a balanced diet that includes a variety of foods, and avoid taking mineral supplements with high oxalic acid foods. You can also increase your intake of foods that contain vitamin C, such as citrus fruits, broccoli, and peppers, which can help dissolve oxalic acid and enhance mineral absorption.
Health Supplements that Should Be Taken Separately
Lutein and β-Carotene
Lutein and β-carotene are both carotenoids, which are pigments that give fruits and vegetables their color and have antioxidant properties. Lutein is mainly found in green leafy vegetables, such as kale, spinach, and broccoli, and is important for eye health, as it protects the retina from oxidative damage and blue light. β-carotene is mainly found in orange and yellow fruits and vegetables, such as carrots, sweet potatoes, and mangoes, and is a precursor of vitamin A, which is essential for vision, immunity, and skin health. However, lutein and β-carotene compete with each other during absorption, as they share the same transporters in the intestinal cells. High doses of β-carotene can reduce the absorption of lutein by up to 50%, and vice versa. Therefore, it is recommended to take lutein and β-carotene supplements at different times of the day, preferably with a meal that contains some fat, which can enhance their absorption.
Iron Supplements and Calcium Tablets
Iron and calcium are both essential minerals that have various roles in the body. Iron is mainly involved in the production of red blood cells, which carry oxygen to the tissues, and the function of enzymes, which catalyze various biochemical reactions. Calcium is mainly involved in the formation and maintenance of bones and teeth, as well as the regulation of muscle contraction, nerve transmission, and blood clotting. However, taking iron and calcium supplements simultaneously can have an antagonistic effect on absorption, as they compete for the same transporters in the intestinal cells. Calcium can inhibit the absorption of iron by up to 60%, and iron can inhibit the absorption of calcium by up to 50%. This can lead to reduced bioavailability and efficacy of both supplements, and potentially cause iron deficiency anemia or osteoporosis. Therefore, it is recommended to choose one as the primary nutritional supplement, such as high iron with low calcium or vice versa.
High Fiber and Calcium/Iron
Dietary fiber is a type of carbohydrate that is not digested or absorbed by the body, but has various benefits for health, such as promoting bowel regularity, lowering cholesterol and blood sugar levels, and preventing colon cancer. Dietary fiber is mainly found in whole grains, fruits, vegetables, legumes, nuts, and seeds. However, dietary fiber can also bind with certain minerals, such as calcium and iron, and reduce their absorption and availability. Fiber can decrease the absorption of calcium by up to 20%, and iron by up to 50%. This can impair the effectiveness of calcium and iron supplements, and potentially cause mineral deficiencies or imbalances. Therefore, it is advisable to avoid taking high fiber supplements or foods at the same time as taking calcium and iron supplements, or take them with a source of vitamin C, which can enhance their absorption.
Fish Oil and Calcium Tablets
The debate on whether fish oil and calcium tablets can be taken together has been ongoing. Some argue that high-dose fish oil in an alkaline intestinal environment may saponify with calcium, reducing calcium absorption and causing gastrointestinal discomfort. Others believe saponification only occurs at high temperatures (above 70 degrees) or in strong alkaline environments. While there is no conclusive research on saponification in the body, some individuals have reported improvements in constipation when taking these supplements separately. Therefore, it is advisable to take them separately unless otherwise instructed by a healthcare professional.
Frequently Asked Questions
What are the benefits of taking health supplements?
Exploring the advantages of incorporating health supplements into your daily routine can enhance overall well-being and address specific nutritional needs. Health supplements can provide nutrients that may be lacking or insufficient in your diet, such as vitamins, minerals, antioxidants, amino acids, and fatty acids. They can also support various aspects of health, such as immunity, digestion, energy, mood, skin, hair, and nails. Some health supplements may also have therapeutic effects, such as preventing or treating certain diseases, reducing inflammation, or modulating hormones. However, not all health supplements are equally effective, safe, or suitable for everyone. Therefore, it is important to do your research, read the labels, and consult a healthcare professional before taking any supplements.
What are the risks of taking health supplements?
Understanding potential risks associated with health supplements is crucial. Learn about possible adverse effects and make informed choices for your health. Health supplements are not regulated by the Food and Drug Administration (FDA) in the same way as drugs, which means they do not have to undergo rigorous testing for safety, efficacy, or quality. This means that some health supplements may contain contaminants, additives, or inaccurate amounts of ingredients, which can pose health hazards or interact with other medications. Moreover, taking too much or too many health supplements can cause toxicity, overdose, or imbalance of nutrients, which can lead to serious health problems, such as liver damage, kidney failure, or cardiovascular events. Therefore, it is essential to follow the dosage instructions, monitor your reactions, and report any adverse effects to your healthcare provider.
How do I know if I need health supplements?
Determining whether you require health supplements involves assessing your diet, lifestyle, and specific health goals. Consultation with a healthcare professional can provide personalized guidance. Health supplements are not a substitute for a balanced and varied diet, which is the best source of nutrients for your body. However, some people may have increased nutritional needs or deficiencies due to various factors, such as age, gender, pregnancy, breastfeeding, medical conditions, medications, or dietary restrictions. In these cases, health supplements may be recommended or prescribed by a healthcare professional to prevent or correct nutritional deficiencies or support health outcomes. Additionally, some people may choose to take health supplements to enhance their performance, appearance, or well-being, such as athletes, bodybuilders, vegans, or beauty enthusiasts. However, these choices should be based on scientific evidence, personal preference, and individual tolerance, rather than marketing hype, social pressure, or unrealistic expectations.
References
- : Swanson, D., Block, R., & Mousa, S. A. (2012). Omega-3 fatty acids EPA and DHA: health benefits throughout life. Advances in nutrition, 3(1), 1-7.
- : Heaney, R. P. (2006). Role of dietary calcium in bone health. Proceedings of the Nutrition Society, 65(4), 348-354.
- : Calder, P. C., & Yaqoob, P. (2009). Understanding omega-3 polyunsaturated fatty acids. Postgraduate medicine, 121(6), 148-157.
- : Nordin, B. E. (1997). Calcium and osteoporosis. Nutrition, 13(7-8), 664-686.
- : Bailey, R. L., Gahche, J. J., Miller, P. E., Thomas, P. R., & Dwyer, J. T. (2013). Why US adults use dietary supplements. JAMA internal medicine, 173(5), 355-361.
- : Braun, L., & Cohen, M. (2015). Herbs and natural supplements: an evidence-based guide (Vol. 2). Elsevier Health Sciences.
- : Coates, P. M., Betz, J. M., Blackman, M. R., Cragg, G. M., Levine, M., Moss, J., & White, J. D. (Eds.). (2010). Encyclopedia of dietary supplements. CRC press.
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