From supporting overall wellness to preventing nutrient deficiencies, taking supplements is a cornerstone in many people\u2019s health routines.\u00a0\n<\/p>\n
However, when and how you take supplements, including what you combine them with, can make a big difference. Some supplement pairings can interfere with nutrient absorption or even increase the likelihood of unwanted side effects.\n<\/p>\n
Here are five supplement combinations to avoid and what to do instead.\n<\/p>\n
What happens: Taking calcium<\/a> with other minerals like iron<\/a> isn\u2019t a good idea.\u00a0\u201cBoth calcium and zinc can block the absorption of iron supplements because they compete for absorption in the intestines,\u201d Jennifer Warren, MD, DABOM, DABFM<\/a>, medical director at Mochi Health, told Health. \u201cThis is especially important for people who have an iron deficiency who need extra iron to improve anemia,\u201d she said.<\/p>\n Why it matters: Since iron and calcium compete for absorption in the digestive tracts, taking them together can lower their effectiveness by reducing the amount of these nutrients your body absorbs.<\/p>\n What to do instead: \u201cTo ensure the best absorption, take iron by itself in the morning with either water or citrus juice, since vitamin C can assist iron absorption, and avoid other mineral supplements for at least two hours,\u201d recommended Warren. If iron supplements make you nauseated<\/a> when taken on an empty stomach, you can take them with a small amount of food. Calcium should also be taken on its own to optimize absorption.<\/p>\n What happens: Like iron, calcium competes for absorption with other minerals, like zinc<\/a>.\u00a0\u201cCalcium and zinc will compete for absorption in the gut, so taking them together can reduce how much you absorb of each,\u201d\u00a0C. Vivek Lal, M.D.<\/a>, director of clinical innovation at Heersink Institute of Biomedical Innovation at the University of Alabama at Birmingham, told Health.<\/p>\n Why it matters: \u201cZinc supports immune function and healing, while calcium helps fill dietary gaps to meet daily needs for bone health<\/a>,\u201d explained Lal. \u201cPoor uptake from nutrient competition impacts these benefits,\u201d he said.<\/p>\n What to do instead: \u201cA simple routine is to take calcium supplements with meals, and to take zinc away from calcium-rich meals or supplements,\u201d said Lal. It should be noted that while certain forms of calcium, like calcium citrate, can be taken with or without food, other forms, like calcium carbonate, should be taken with meals.\n<\/p>\n What happens: Copper and zinc compete for absorption in your small intestine. \u201cThese minerals<\/a> compete for absorption as they share similar transporters in their absorption pathways,\u201d Helen Tieu<\/a>, RD, told Health.<\/p>\n Why it matters: While copper and zinc<\/a> compete for absorption, research suggests that issues typically stem from taking very high doses of zinc. Studies show that long-term intake of 60 milligrams or more of zinc per day can impair copper absorption and reduce blood copper levels. Copper deficiency can cause health issues such as anemia and muscle weakness.\u00a0It’s important to stay below the Tolerable Upper Intake Level (UL) for zinc, which is set at 40 milligrams per day for adults.<\/p>\n What to do instead: \u00a0\u201cSpace the dosing of these minerals throughout the day, or opt for a balanced mineral or multivitamin supplement that contains lower doses of zinc and copper,\u201d recommended Tieu.<\/p>\n What happens: Platelets are small blood cells that help your blood clot to prevent bleeding.\u00a0\u201cGinkgo biloba and high-dose fish oil<\/a> both inhibit platelet function, so taking them together can raise bleeding risk due to thinning of the blood,\u201d explained Lal. This is especially important for people taking blood-thinning medications<\/a>, like Warfarin. \u201cThe same caution applies to other blood-thinning supplements like garlic, ginger, turmeric<\/a>, and ginseng,” he said.<\/p>\n Why it matters: Taking high doses of supplements that have blood-thinning properties can be dangerous, especially for people already on blood thinners. It\u2019s also not a good idea to take blood-thinning supplements before a scheduled surgery, as this could increase bleeding risk.<\/p>\n What to do instead: To keep yourself safe, Lal recommended avoiding stacking these supplements, considering lower or alternate dosing, and reviewing your regimen with your doctor, especially prior to any surgical procedure.<\/p>\n