Find out which supplements not to combine with each other

With increasing awareness, we are trying to live better, healthier lives. We care about the quality of the food we eat and regular workouts, but also about supplements that complement a balanced diet. Choosing essential vitamins and minerals, however, is not all we can do. It is also worth finding out which ones work antagonistically to each other. Which supplements should not be combined? And - equally important - why?

Which supplements not to combine?

Iron and calcium

Wise supplementation requires not only knowledge of your own body's needs, but also the characteristics of the substances you take. The World Health Organization assumes that more than 30% of the population suffers from iron deficiency. Therefore, this element is supplemented very often, especially by women of childbearing age, whose iron requirements are higher than those of men. There is a reason why supplements for women often contain this element. However, what won't you find there? Calcium, which greatly impedes the absorption of iron. The two elements compete with each other during the absorption process, which takes place in the intestines. This is important information especially for pregnant women, who not infrequently need to take both iron and calcium. In such situations, iron is best taken on an empty stomach, for example, accompanied by orange juice, which contains vitamin C to support the absorption of the element. This is a perfect example of what supplements are worth taking with you. Calcium, on the other hand, is best taken with meals.

Iron and fiber

Speaking of iron absorption and supplements that work antagonistically with this element, it's worth mentioning dietary fiber. And we're not just talking about fiber taken as a supplement, but also that found naturally in foods such as whole-grain breads, bran, legumes or seeds and nuts. Why? As with calcium, fiber impedes iron absorption. But the reason is different - fiber under the influence of water in the body begins to behave like a sponge, which absorbs other substances in the food. This includes just iron ions. Therefore, if you are wondering what supplements not to combine with each other, fiber and iron is an ideal example. However, it is worth remembering that dietary fiber is an ingredient that positively affects the absorption of probiotics. Probiotic bacteria feed on fiber, so these supplements are good to take together.

Vitamin D3 and vitamin E

Although both vitamins are perfectly absorbed in the company of fats, unfortunately, taking them together is not the best idea. Vitamin D, essential for bone health and the work of the entire immune system, can be absorbed much less well if you supplement together with vitamin E. This is because the vitamin of youth has a very similar absorption mechanism, and large amounts of it can interfere with vitamin D absorption. Interestingly, the same is true for vitamin A! Therefore, it is best to consume vitamin D together with the main meal, and vitamin E and A at dinner.

Zinc and magnesium

If you are concerned about the high absorption of magnesium, for example, due to muscle tremors, cramps or even heart rhythm disorders, also do not combine this element with zinc, which, like calcium, impairs magnesium absorption. This is information that should be of particular interest to men undergoing fertility treatments. Zinc, which is extremely important for maintaining normal testosterone levels, is one of the most important supplements for men when trying to have a baby. When supplementing with zinc, therefore, it is important to remember that this element acts antagonistically with magnesium. However, a two-hour interval between one supplement and another should be sufficient to ensure adequate absorption of both magnesium and zinc.

Herbal extracts and certain medications

When thinking about what supplements not to combine, we often don't think of herbal extracts. This is because these are treated as completely harmless gifts of nature. And often this is indeed the case. The exceptions are situations in which herbal extracts react with medications taken. Which substances are worth paying special attention to? Ginkgo taken with anticoagulants - spontaneous bleeding can occur with this combination.

Ginseng taken with painkillers and antidepressants - the combination of these substances can lead to increased sedative effects. Ginseng taken with high blood pressure medications - can nullify the effect of the drug.

Although supplements are an indispensable support for many people who are trying to live a healthy life, their inappropriate use can prove ineffective or even harmful. It is worth paying attention to what products we include in our diet. This applies not only to food, but also to medicines and supplements.