Nutrition experts agree: Eating a balanced diet provides all the necessary nutrients for most people. However, the vitamins and supplements industry continues to boom. According to a research sample by the Council for Responsible Nutrition, 2,328 people in a survey of 3,192 adults stated they use dietary supplements to some degree, which is equivalent to about 73 percent.
Because so many people use supplements in their daily lives, it begs the question: Are there any vitamins or supplements you shouldn’t be taking together? Here’s what you need to know.
Calcium and Iron
Calcium benefits your body in many ways. According to MedlinePlus, getting enough calcium can improve bone health, support blood clotting, and lower your risk of osteoporosis (a health condition that causes your bones to become weak. Iron, on the other hand, is essential for giving your body oxygen, maintaining your energy levels, and boosting your immune system, explains Cleveland Clinic.
And while your body needs both of these minerals, it may be a good idea to take them at different times of the day. The Office of Dietary Supplements (ODS) says that calcium supplements can interrupt how well your body absorbs iron. This disruption may be especially more impactful for people who have an iron deficiency and require iron supplements. While you can take calcium and iron on the same day, you may want to spread out when you’re taking each supplement. For example, you might take one in the morning and the other at night.
Zinc and Copper
Zinc is a versatile mineral that helps your body with a variety of functions. According to Harvard Health Publishing, this includes immune system functioning, bone growth, and hormone production. Copper is another nutrient that can benefit your body. Cleveland Clinic says that copper supplements may improve your skin, boost immunity, and strengthen bones.
However, it’s important to be mindful of how much zinc and copper you’re taking. The ODS explains that taking high amounts of zinc can disrupt your body’s ability to absorb copper. In addition to this, an excess intake of zinc can also raise your risk of developing a copper deficiency. It’s always a good idea to talk to your healthcare provider about these supplements (and any other supplements you’re taking) to ensure that you’re taking the right dosage and avoid an accidental interaction.
Vitamins K and Vitamin E
Vitamin K plays a critical role in your body’s ability to properly clot your blood and prevent excessive bleeding. If your healthcare provider recommends a vitamin K supplement, avoid taking high dosages of vitamin E.
Mayo Clinic explains that taking high amounts of vitamin E with vitamin K may counteract the effects of vitamin K. Cleveland Clinic also adds that vitamin E is a blood thinner that may prevent blood clots. While blood thinners may lower your risk of dangerous blood clots that may cause a heart attack or stroke, they also inhibit your body’s clotting function.
This is particularly important to keep in mind if you’re taking blood-thinning medications (such as warfarin) and other supplements together. Taking these types of medications alongside vitamin E can increase your risk of bleeding. That said, it’s always important to check in with your healthcare provider about supplement use before you start taking them — especially if you’re also taking other medications.
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