Irregular use of supplements can sometimes cause more harm than good.
Doctors say supplements should only be taken when there is a proven deficiency of a vitamin or mineral, in appropriate doses and under the supervision of a health professional. The wrong combinations can negate the effect of the previous supplement or lead to a deficiency of key minerals.
For example, drinking coffee with iron supplements may not give the desired result. Surgeon Dr. Karan Rajan warns that large amounts of calcium, whether from food or supplements, can interfere with iron absorption. Also, taking certain supplements at the same time can cause complications.
1. Calcium and iron
The unanimous recommendation is that calcium and iron supplements never be taken at the same timeIt is advisable to have an interval of at least two hours among them. The Mayo Clinic also suggests that calcium not be taken with iron-rich foods. Iron, on the other hand, is better absorbed when taken with vitamin C.
2. Zinc and calcium
Taking zinc and calcium at the same time causes them to "compete" in the intestines for absorption, which reduces the effectiveness of both minerals. Dr. Rajan recommends taking them with 2 hour interval, if necessary we should use both.
3. Zinc and iron
Iron in doses higher than 25 mg may reduce zinc absorption. If we are using iron at these doses, zinc should be taken only after a few hours, Telegraph reports.
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4. Green tea/green tea extract and iron
This combination reduces iron absorptionDr. Rajan advises that if you are taking iron supplements, avoid green tea or its extract. A 2016 study reports that excessive consumption of green tea can lead to iron deficiency anemia.
5. Vitamin C and vitamin B12
These are not a good combination when taken together. Vitamin C in high doses can reduces the absorption of vitamin B12The recommendation is that vitamin C be taken at least two hours after taking vitamin B12.
6. Zinc and magnesium
Taking zinc and magnesium at the same time, especially when zinc is taken in doses above 140 mg/day, can negatively affect magnesium absorption. For this reason, they should be taken in different times of day, emphasizes Dr. Rajan. /Telegraph/
