Which vitamins shouldn't be combined?

Which vitamins shouldn't be combined? Is it true that some substances interact or interfere with one another in the body if you take medications? Is the same true for vitamins? It can occasionally be perplexing to see medical experts arguing on the effectiveness of some of these dietary boosters because many of us take supplements to enhance our health and wellness. Are they secure enough? Is there anything we need to be aware of?

We talked to some medical professionals to obtain their opinions on which vitamins you might want to avoid combining and how they can occasionally interact negatively. If you reside in a colder region, we've also compiled a list of the top vitamin D supplements to support you over the winter.

DO WE NEED TO TAKE VITAMINS?

While a healthy, balanced diet is what we should rely on most to promote our health, there are instances when we may need to take a vitamin supplement to make sure we are getting enough of a particular vitamin. If you suffer from one of the most prevalent vitamin deficits, this is especially concerning.

Dr. Sarah Brewer, a general practitioner and Medical Director of Healthspan(opens in new tab), elaborates on the benefits of vitamin supplements. According to her, "vitamins are by definition necessary for life because we cannot produce all of them in the body, like vitamin C, or enough of them to suit our needs, like vitamin D. The National Diet & Nutrition Studies demonstrate that a considerable proportion of people do not obtain all the micronutrients they require through their diet, despite the fact that diet should always come first. Then, a multivitamin serves as a safety net for nourishment.

Multivitamin and mineral supplements may help reduce the risk of cancer development among malnourished people, according to a review conducted by the Agency for Healthcare Research and Quality(opens in new tab), however this is very rarely the case in the United States.

Your food should be your first stop for vitamins and minerals, according to Dr. Fiona Barry (PhD, BSc, Lic Ac, MBAcC) from Revive Active(opens in new tab). You should only take supplements after consulting a physician. "Ideally, we shouldn't need to take vitamin supplements because we should get all of our nutrition from diet. But at some point in our life, the most of us will need to supplement. This may be because of additional demands on our health or because of where we reside. For instance, the majority of individuals in Ireland and Britain are vitamin D deficient for at least half the year, according to her.We are always "on" in this modern age, which causes chronically elevated stress levels. In turn, this causes us to sleep poorly, digest poorly, spend less time relaxing, and spend less time in nature, all of which affect how well we can absorb nutrients. If used properly, supplements can act as a springboard for overall health improvement, but they cannot guarantee long-term wellness.

WHICH VITAMINS SHOULD NOT BE TAKEN TOGETHER?

Even while most vitamins arrive to us in neatly packaged form as part of a meal, you may want to exercise caution if you're taking particular vitamins in combination as dietary supplements.

According to Dr. Brewer, we shouldn't worry too much about combining vitamins because most of them survive with one another in dietary sources without causing any negative consequences. "Since all vitamins are present in a variety of meal combinations, there is no compelling evidence to suggest that specific vitamins should not be taken together at normal intakes, and all vitamins are present in a multivitamin supplement, for example," the expert claims.

However, once you start superdosing (which I do not recommend), some minerals should not be mixed because they can interfere with each other's absorption. For instance, large zinc intakes increase the risk of copper deficiency. Copper and zinc should be consumed in a ratio of 1:10.

While we don't know much about the effects produced by vitamin deficiencies, a review in the journal Nutrition(opens in new tab) indicates that mineral deficiencies show a very apparent reduction in performance, reducing muscular function and work capacity.

To ensure appropriate absorption, Dr. Barry advises caution when combining the fat-soluble vitamins B12, C, and E. "Some vitamin combinations, like Vitamin E and Vitamin K, should be avoided. Doctors may recommend vitamin K to patients to aid in blood clotting. According to her, vitamin E lengthens the bleeding process and might so negate vitamin K's effects. Another vitamin combination that may be best taken separately is vitamin C and vitamin B12, as vitamin C inhibits the absorption of vitamin B12. In multivitamin supplements, these vitamins are frequently found together, and when they are, vitamin B12 is typically present in relatively high concentrations to address this.