Taking certain vitamins together can affect their absorption in the body, sometimes making it worse and other times improving bioavailability. Here are some vitamins and supplements that should not be taken together:
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Iron + Calcium: Taking an iron supplement and calcium supplement at the same time can result in decreased calcium absorption in the intestine.
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Vitamin C + B12: Studies show that taking these two supplements at the same time may reduce the amount of vitamin B-12 that you receive. Experts recommend taking these supplements at least two hours apart.
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Potassium, Calcium, Zinc, and Magnesium: Taking these supplements together can lead to gastrointestinal distress, including nausea and diarrhea.
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Fat-soluble and water-soluble vitamins: Some evidence suggests that moderate to large doses of the fat-soluble vitamins, specifically vitamins D, E, and K, may compete for and reduce absorption when taken together. The absorption of vitamin K seems to be most affected in the presence of other fat-soluble vitamins. Take these supplements at least two hours apart and with some sort of dietary fat to optimize absorption.
Its important to note that some vitamins can be dangerous if you take too many. There are water-soluble vitamins and fat-soluble vitamins. If you take too many water-soluble vitamins, the excess just gets flushed out in your pee. But taking too many fat-soluble vitamins means the excess is stored in your body's cells, making it harder to flush out and get rid of. They can then build up to toxic levels.
In general, water-soluble vitamins can be taken together without food, and fat-soluble vitamins can be taken together with food containing healthy fats. However, it's always best to talk to a doctor or healthcare provider before starting a new supplement regimen.
