Do You Know Which Supplements You Shouldn’t Take Together? (10 Pairs!)

Dr. LeGrand Peterson wants us to get the most out of our supplements, so watch out for these…

Time to split up some pairs…

In most cases these are a matter of competing for absorption; sometimes to the detriment of both, sometimes to the detriment of one or the other, and sometimes, the problem is entirely different and they just interact in a way that could potentially cause other problems. Dr. Peterson advises as follows:

1. Vitamin C and vitamin B12: taking these together can reduce the absorption of Vitamin B12, as vitamin C can overpower it.
2. Vitamin C and copper: high amounts of vitamin C can decrease copper absorption, especially in those who are severely copper deficient.
3. Magnesium and calcium: these two minerals compete for absorption in the intestines, potentially reducing the effectiveness of both.
4. Calcium and iron: calcium can decrease iron absorption, so they should not be taken together, especially if you are iron deficient.
5. Calcium and zinc: calcium also competes with zinc, reducing zinc absorption; they should be taken at different times.
6. Zinc and copper: zinc and copper compete for absorption, so they should be taken at separate times.
7. Iron and zinc: iron can decrease zinc absorption, and thus, they should not be taken together.
8. Iron and green tea: perhaps a surprising one, but green tea can reduce iron absorption, so they should not be taken simultaneously.
9. Vitamin E and vitamin K: vitamin E increases bleeding risk, while vitamin K promotes clotting, making them opposites and risky to take together.
10. Fish oil and ginkgo biloba: both are anticoagulants and can increase the risk of bleeding, especially if taken with blood thinners like warfarin.

If you need to take supplements that compete (or conflict or otherwise potentially adversely interact) with each other, it’s recommended to separate them by at least 4 hours, or better yet, take one in the morning and the other at night. If in doubt, do speak with your pharmacist or doctor for personalized advice

You may be thinking: half my foods contain half of these nutrients! And yes, assuming you have a nutritionally dense diet, this is probably the case. Foods typically release nutrients more slowly than supplements, and unlike supplements, do not usually contain megadoses (although they can, such as the selenium content of Brazil nuts, or vitamin A in carrots). Basically, food is in most cases safer and gentler than supplements. If concerned, do speak with your nutritionist or doctor for personalized advice.

For more information on all of these, enjoy:

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Take care!