Friends, as we age, maintaining a balanced intake of Vitamins and Minerals becomes crucial for our health. Many people rely on supplements to ensure that they get the necessary nutrients. However, did you know that certain vitamins and minerals, when taken together, can interfere with each other’s absorption? It’s essential to understand how to take supplements correctly to maximise their benefits and avoid negative effects.
I this blog, I am writing about the supplement combinations that should be avoided and provide some practical tips for getting the most out of vitamins and minerals.
1 Calcium and Iron
A problematic pair, Calcium and Iron are both vital for humans and especially for elderly people, but they should not be taken together. Calcium inhibits the absorption of iron in the body, meaning that if you consume them at the same time, your body will absorb less iron. This is particularly important for seniors, as both nutrients are often taken to support bone health and prevent anemia, respectively. Take calcium supplements in the morning and wait for few hours before consuming iron supplements. This way, both nutrients can be absorbed effectively.
2 Magnesium and Iron
They both compete for absorption. Like calcium, magnesium also competes for absorption with iron for absorption. If taken together, the body will absorb less iron.
Take magnesium in the morning and leave iron for the later part of the day.
3 Zinc, Iron, Copper and Folic Acid
A delicate balance. Zinc is another supplement that should be carefully timed. When zinc is taken with iron or copper, it can inhibit their absorption. The same goes for folic acid-taking it alongside zinc can reduce its effectiveness. Take zinc in the morning and wait several hours before taking iron, copper or folic acid. This will re that your body absorbs each nutrient properly.
4 Vitamin D and Vitamin A
Do not mix. While both vitamin A and vitamin D are essential for seniors, they should not be consumed together. Vitamin D helps with calcium absorption and bone health, while vitamin A is important for vision and immune function. However combining them can reduce the effectiveness of both. Take vitamin D in the morning and vitamin A later in the day.
5 Iron and Vitamin E
Keep them separate. Iron interferes with absorption of vitamin E, which is crucial for protecting your cell from damage. To avoid this conflict, it is important to separate two. Take vitamin E in the morning and iron later in the day, allowing your body to benefit fully from both the supplements.
6 Should Supplements be Taken with Food?
Some people, especially seniors prefer to take their supplements with foods ( by this there is less chance of forgetting), believing that it aids in digestion. However, this is not always the best approach. Certain vitamins and minerals can bind to the fibre I the food, preventing them from being absorbed by the body. It’s best to take most supplements on an empty stomach or at least 2-3 hours after a meal. This allows your body to absorb nutrients more effectively.
7 Consult Your Doctor
Finally, while supplements can be beneficial, it is crucial to consult your doctor about the right way to take them. Each person’s nutritional needs are unique, and your doctor can advise you on the correct frequency, timing, and dosage to suit your specific health requirement.
Taking the right supplements can support overall health and well being, especially in the case of seniors. However understanding which combination to avoid is equally important. Be separating certain vitamins and minerals and timing your intake properly, you can ensure that your body gets the most benefit from each nutrient. As always, be sure to check with your doctor before starting or changing your supplement routine to ensure you are what is best for your health.
Waiting for your feedback on this blog.
Anil Malik
Mumbai, India
15th October 2024