Millions of people around the world consume vitamins and supplements for optimal health, but experts warn that the wrong combination can cause serious health consequences. From nutritional deficiencies to organ damage, here are some combinations to avoid and how to manage them.
The most dangerous combination: Red yeast rice and niacin
These supplements, often used to lower cholesterol, can cause serious liver damage when taken together. Todd Sontag, MD, explains that the heart benefits of these products are unclear, while the side effects are documented. If statins (cholesterol-lowering drugs) are added, the risk to the liver increases significantly.
Omega-3 and ginkgo biloba: Blood circulation problems
Omega-3 is known to improve heart health, while ginkgo biloba is said to help prevent dementia. But when taken together, these supplements can increase blood flow to dangerous levels, causing serious blood loss in the event of injury. Experts recommend consuming them at least two hours apart.
Combinations that interfere with each other's absorption
Magnesium and calcium: When taken together, these minerals are partially absorbed, while the rest is eliminated from the body. Wait at least two hours between consuming them.
Zinc and copper: Too much zinc can inhibit the absorption of copper, which is important for red blood cell production and bone strength.
Vitamins A, D, E and K: These fat-soluble vitamins must be taken separately to avoid "competition" during absorption.
Iron and tea: A combination to avoid
Iron , essential for red blood cell production, may not be absorbed properly when taken with black or green tea. The tannins in tea bind to iron, making it unavailable to the body. Make sure to avoid consuming these two at the same time.
Sleep supplements: Beware of sedative overdose
Melatonin and herbal supplements such as valerian, ash, kava and St. John's Wort can cause deep sleep when combined. This may increase the risk of adverse reactions.
Supplements and medications:
St. John's Wort and antidepressants: This combination can lead to dangerous levels of serotonin, causing serotonin syndrome. Symptoms include confusion, agitation, sweating, and in severe cases, seizures or cardiac arrhythmias.
Iron and antibiotics: Iron can interfere with the effectiveness of antibiotics, so it is recommended to consult a doctor about the timing of their intake.
General recommendation
Most people can get all the nutrients they need through a varied and balanced diet. If you use supplements, follow expert guidelines for when and how to use to avoid side effects.
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