Some supplements should not be taken together because they can hinder absorption or cause side effects.Always speak to a healthcare provider before starting a new dietary supplement.When possible, prioritize food over supplements to get enough vitamins, minerals and antioxidants.<\/p>\n
Grocery aisles are full of supplements claiming to do everything from preventing you from getting a cold to improving your mood and reducing stress. These potential benefits have made supplements much more popular<\/a> over the years, with some people taking more than a handful each day. However, taking certain supplements together can cause more issues than benefits. They may counteract each other, one may hinder absorption of the other, or they may lead to undesirable health effects when taken in combination. Here are seven supplement combinations you should not take together or should be careful about combining.\n<\/p>\n 1. Zinc and Calcium <\/p>\n \u201cZinc and calcium compete for absorption in the gut, so taking them together can limit the effectiveness of both,\u201d says Alyssa Simpson, RDN, CGN, CLT<\/a>. Zinc is often used to support your immune health<\/a> or wound healing, and calcium<\/a> is used to fill dietary gaps that could harm your bone health. Yet, they probably won\u2019t have these desired benefits if your body can\u2019t absorb them well. To avoid this, Simpson recommends taking zinc and calcium supplements at least two hours apart.\n<\/p>\n 2. Iron and Zinc <\/p>\n “Iron can reduce the absorption of zinc when these supplements are taken together!” says Elizabeth Harris, M.S., RDN<\/a>.\n<\/p>\n In particular, iron supplements with 25 milligrams of iron or more could be problematic for zinc levels. Although high doses of iron are very common when treating iron deficiency, they can reduce zinc absorption and total plasma zinc concentrations. To avoid this, taking zinc and iron supplements<\/a> at least two hours apart is best.\n<\/p>\n 3. Iron and Calcium <\/p>\n \u201cCalcium inhibits the absorption of nonheme iron (the type of iron found in supplements and plant-based sources) by competing for absorption in the intestines,\u201d says Carla Hernandez, RDN<\/a>. This effect isn\u2019t 100% definitive, but research does show it\u2019s likely. This could be problematic if you\u2019re trying to correct iron deficiency. So, to be safe, Hernandez recommends taking calcium and iron supplements at least two hours apart to ensure adequate absorption.\n<\/p>\n 4. Magnesium and Zinc <\/p>\n \u201cMagnesium and zinc compete for absorption in the intestines, meaning taking high doses of both at the same time can reduce how much your body absorbs each mineral,\u201d says Hernandez. This is particularly true for very high doses of zinc (upward of 140 mg per day), which far exceeds the tolerable upper intake level of 40 mg for adults. Still, a health care provider may advise that you space these two supplements out just in case.\u00a0\n<\/p>\n \u201cTake magnesium and zinc supplements at different times of the day, such as magnesium in the evening and zinc in the morning. I recommend taking zinc with food as it has a tendency to cause nausea,\u201d recommends Hernandez. And since magnesium glycinate (a type of magnesium) can help support relaxation and sleep<\/a>, it’s a great option to take at night.\u00a0\u00a0\u00a0\n<\/p>\n 5. St. John\u2019s Wort and Serotonergic Supplements\u00a0 <\/p>\n St. John\u2019s wort is an herbal supplement<\/a> often used to help manage depression, although research is still mixed on its efficacy. That said, it may raise serotonin levels, so you should not take it in combination with antidepressant medications, as this could lead to a life-threatening increase in serotonin levels.\n<\/p>\n There are also risks of taking St. John\u2019s wort with serotonin-boosting supplements. \u201cCombining St. John\u2019s wort with serotonin-boosting supplements like 5-HTP or SAMe can elevate serotonin levels too much, potentially leading to symptoms like restlessness and confusion,\u201d says Simpson. The solution? \u201cStick to one serotonin-supporting supplement at a time,\u201d she says. Before starting any of these supplements, we suggest speaking with a health care provider for individualized guidance.\n<\/p>\n 6. Ginkgo Biloba and High-Dose Fish Oil\u00a0 <\/p>\n \u201cBoth ginkgo biloba and high-dose fish oil thin the blood and, when combined, they can increase the risk of excessive bleeding,\u201d says Simpson. This is especially true if you\u2019re also taking a blood-thinning medication like warfarin, says Angie Konegni, M.S., RD, CSR, LD<\/a>.\n<\/p>\n Other potentially blood-thinning supplements to be careful about taking together are aloe, garlic, ginger, turmeric, fenugreek and ginseng, among others. If you’re taking any of these supplements in combination, \u201cconsider alternating or lowering the doses to avoid stacking their effects,\u201d recommends Simpson.\n<\/p>\n 7. St. John’s Wort and Ginseng <\/p>\n As mentioned above, St. John\u2019s wort may help counter depression by raising serotonin levels. Turns out ginseng may have similar effects. So, taking the two together could cause issues. \u201cBoth are known to affect mood and energy levels, but combining them may overstimulate the central nervous system, leading to symptoms like agitation, rapid heart rate or even serotonin syndrome, a potentially life-threatening condition,\u201d says Konegni.\u00a0\n<\/p>\n What to Consider When Taking These Supplements <\/p>\n