In the United States, more than half of Americans regularly take a supplement or vitamin.
Depending on the supplement you take, some promise to make up for nutritional deficits in your diet and lifestyle while others work to prevent diseases, strengthen particular body parts, or support your general health.
Maximizing Supplement Benefits
Although supplements may provide a range of possible health benefits, doctors advise using them sparingly and thinking carefully about when to use them.
For instance, taking all of your supplements at once after a meal or at a certain time of the day can affect their effectiveness or rates of absorption or even have harmful consequences on your health.
A certified registered dietitian from Top Nutrition Coaching named Danielle Crumble Smith, RDN, informed very well that some supplements can interact with one another, resulting in diminished effectiveness, increased risk of adverse effects, or potential harm to your health.
A lot of times, manufacturers will make health claims that have not been thoroughly investigated in randomized controlled trials.
In addition, even though they are marketed as natural, certain supplements can be harmful.
Due to its ability to encourage muscle relaxation and foster feelings of peace, many people choose to take magnesium in the evening.
Nevertheless, Erin Stokes, ND, advises against taking magnesium at the same time as your multivitamin since it may prevent the absorption of smaller elements like iron and zinc that are present in the multivitamin.
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Optimal Timing for Maximum Benefits
While Dr. Jaydeep Tripathy claims that taking calcium and magnesium supplements can help prevent osteoporosis, it is best to take them two hours apart to get the most benefit.
Fish Oil & Gingko Biloba
Dr. Tripathy notes that while gingko biloba and omega-3 fish oil supplements can both help with cognitive impairment, they both have the tendency to thin the blood, and taking both together can increase risk for uncontrollable bleeding or failure to clot.
Copper and zinc
Dr. Airey advises against taking zinc at the same time as copper if you are taking copper supplements for copper deficiency. Zinc can support a stronger immune system, but it can also prevent your body from absorbing copper. Take the medications at least two hours apart if you must take both.
You may have weariness, weakness, brittle bones, cold sensitivity, and easy bruising if you still have a copper deficiency.
Iron and Green tea
Although it isn’t a supplement, green tea is a delightful beverage filled with antioxidants that many of us love for its health advantages. Unfortunately, drinking green tea and taking iron supplements is not a good combination.
Vitamin C and B12
According to Dr. Airey, several studies have indicated that Vitamin C may cause Vitamin B12 to be broken down in the digestive system, limiting B12 absorption.
He advises waiting at least two hours before taking Vitamin C with your Vitamin B12 as a result.
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