Supplements are a popular way to boost our health and ensure we are getting all the necessary vitamins and minerals. However, did you know that taking certain supplements together may actually hinder their effectiveness? In fact, some supplements should not be taken together at all. So, before you start popping your daily dose of vitamins, it’s important to know which ones should be taken separately for maximum benefits.
The topic of supplements and their interactions has been making rounds on social media, thanks to NHS surgeon, author, and podcast host Dr Karan Rajan. In an Instagram Reel, he shared some surprising information about which supplements should not be taken together. This has left many of us wondering if our supplement routine needs to be revamped.
One of the most surprising revelations was that iron tablets may not work as well when taken with tea or coffee. As a tea lover, this news has definitely changed my morning routine. The NHS suggests that these drinks may affect how much iron our body can absorb. This is because the tannins in tea and coffee can bind to the iron, making it difficult for our body to absorb it. So, if you want to get the most out of your iron supplement, it’s best to take it with water or juice.
But that’s not all, according to Dr Rajan, consuming too much calcium can also impact iron absorption. This means that taking calcium and iron supplements together may not be the best idea. The Mayo Clinic also advises against taking calcium supplements alongside iron-rich meals. So, if you’re taking both of these supplements, it’s best to space them out by at least two hours.
Another supplement combination to avoid is zinc and calcium. Dr Rajan explains that zinc competes with calcium for absorption in the gut, so taking them together limits the effectiveness of both. If you need to take both of these supplements, it’s best to take them at different times of the day.
But wait, there’s more. Zinc and iron should also not be taken together. Dr Rajan advises taking them a few hours apart as iron at concentrations of 25mg or more can reduce zinc absorption. This means that if your iron tablets contain this amount, it’s best to take them at different times of the day.
Green tea or green tea extract may also impact iron absorption. Dr Rajan suggests avoiding these drinks if you need to take iron supplements. In fact, a 2016 paper found that excessive green tea consumption may even lead to iron deficiency anaemia.
Vitamin C and vitamin B12 should also not be taken together. According to Dr Rajan, vitamin C in high doses can reduce the amount of vitamin B12 that is absorbed. So, if you’re taking both of these vitamins, it’s best to take them at least two hours apart.
And finally, zinc and magnesium should also be taken separately. Dr Rajan explains that zinc in doses above 140mg per day can compete with magnesium for absorption. So, if you’re taking high levels of zinc, it’s best to take it at a different time than your magnesium supplement.
However, it’s important to note that these interactions only seem to occur at high levels of these supplements. If you’re taking the recommended daily dose, you may not need to worry about taking them separately.
So, what’s the takeaway from all of this? It’s important to be mindful of the supplements we take and how they may interact with each other. If you’re taking multiple supplements, it’s best to consult with a healthcare professional to ensure you’re taking them at the right times and in the right doses.
In the end, supplements are meant to enhance our health, not hinder it. So, let’s make sure we’re taking them in a way that maximizes their benefits. And remember, always read the labels and follow the recommended dosage for each supplement. Here’s to a healthier and more informed supplement routine!
