Not a couple: which vitamins should not be drunk at the same time

When taken correctly, vitamins can significantly improve well-being and "raise" many health indicators. But some combinations of these drugs have no effect at best, and can be harmful at worst. Which vitamins and supplements should not be consumed at the same time?

Some trace minerals are not recommended to be taken together. “They act as antagonists to each other, there are obstacles for the effective work of each of them,” says Olga Shuppo, scientific director of the Grand Clinic network of immunorehabilitation and preventive medicine clinics . - When it comes to antagonists, trace elements are mainly meant. Among the most famous antagonists: magnesium and calcium, zinc and copper, sulfur and selenium, zinc and sulfur. "

Some vitamins are also "not friends" with each other. Let's take a closer look at which drugs and supplements should not be mixed.

Magnesium and Calcium

Magnesium tablets are often taken before bed, as the main action of this mineral is to stimulate relaxation processes in the muscles. In this case, you should not mix it with calcium (which has the opposite effect) or taking a multivitamin. "In the second case, it can interfere with the absorption of smaller minerals found in multivitamins, such as iron and zinc," says Erin Stokes, a general practitioner in New York. "And when you take calcium, magnesium or zinc together, these minerals will compete for absorption, and in the end they will be ineffective."

Vitamins D, E and K

“In general, the joint intake of vitamins will provide their synergistic effect,” says Olga Shuppo. However, some drugs may be harder to absorb together than they can be taken separately.

"Research shows that vitamin K absorption is impaired when combined with fat-soluble supplements (vitamin E or D)," adds Erin Stokes.

To avoid this, it is recommended to drink pills not at the same time, but with an interval of at least two hours: this will not disrupt the process of assimilation of substances.

Fish oil and gingko biloba

Omega-3 acids (found in fish oil) are good for the heart, and drugs with ginkgo biloba can help enhance cognitive function, which is why they are often prescribed to patients in adulthood. But do not use them together, as each of them has anticoagulant properties.

Simultaneous administration of drugs can lead to deterioration of blood clotting and problems associated with this.

Copper and zinc

If you are taking copper because you are deficient in this trace mineral, try to refrain from simultaneously consuming zinc. It impairs copper absorption.

Symptoms of a deficiency of this trace element are considered a constant feeling of fatigue, chills, and a feeling of aches.

Vitamin C and B12

Some research suggests that ascorbic acid can impair the absorption of vitamin B12. The solution to the problem is to "dilute" the intake of vitamins in time for at least two hours. And it is better to use them at different times of the day (for example, one drug - in the morning, the second - in the evening).

Rules for the use of vitamins

First, you shouldn't write them out for yourself. “Only a doctor can prescribe the right vitamins. Ideally, you need to contact a nutritionist who will select not only the necessary vitamins, their form, but also carry out the correct diagnosis, - explains Olga Shuppo. - The most common diagnostic method is a blood test, but the result is strongly influenced by diet. Another effective tool is the assessment of micronutrient deficiencies in hair or nails. Hair accumulates trace elements and heavy metals for a long time and allows you to get the most objective picture. "

Secondly, the form of release of the drug matters. “For example, magnesium alone has a large number of different forms. Magnesium threonate is used for the brain, magic oxide has a laxative effect, magnesium citrate works at the mitochondrial level, ”sums up Olga Shuppo.