What Vitamins You Shouldn't Take Together
It can be difficult to know what vitamins to take when there are so many choices. Find out which vitamins you can safely take together.
Vitamins and minerals are essential for helping your body function as it should.
Of course, the best way to source vitamins and minerals is through a healthy balanced diet. But with the fast pace of modern life, you may find you’re not getting enough of the vital nutrients that keep the body healthy and well.
That’s where vitamin and mineral supplements come in. These rich sources of nutrients can help correct any gaps in your diet that may be challenging your health and wellbeing.
But with so many choices, which vitamins should you take? And how do you ensure you’re combining nutritional supplements in the appropriate way?
Some Common Vitamin Supplements
Knowing what supplements to take can be challenging when the shelves are stacked with so many options. Some of the best vitamins and minerals to take to support the function of body systems or relieve health symptoms include:
The best multivitamins for women and men contain a specifically formulated blend of these key vitamins and minerals.
How to Optimise Dietary Absorption of Your Vitamin Supplements
Some nutrients specifically assist dietary absorption of other vitamins. For instance, vitamin C supports the dietary absorption of iron. Similarly, Vitamin D supports the dietary absorption of calcium.
Which Vitamins Shouldn’t be Taken Together?
Some supplements don’t work well together due to the way the vitamins and minerals function in the body. Whether it’s absorption interference or an effect on physiological function, certain combinations should preferably not be taken together.
For example, iron is a mineral that is essential for many body processes, but it is typically not well absorbed by the body.
Vitamin C is a co-factor for iron, meaning that it assists with absorption in the body, so taking a vitamin C supplement or eating vitamin C-rich foods – for example, citrus fruits, freshly squeezed orange juice or tomato soup – at the time of taking your iron supplement can assist with its absorption in the body.
Vitamins and minerals you should avoid taking together include:
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Iron and calcium – these compete for absorption and don’t work well together. Take them at different times, morning and evening, for best efficacy.
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Iron and zinc – these compete for absorption and don’t work well together. Take them at different times, morning and evening, for best efficacy.
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Iron and vitamin D – taking vitamin D can potentially decrease your iron levels. Take them at different times, morning and evening, for best efficacy.
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Vitamin E and vitamin K, fish oils/omega-3 – as these vitamins may impact blood vessel health in those on certain medications.
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Calcium and magnesium – calcium can compete or interfere with magnesium.
Always read the label and follow the directions for use.
Is it Possible to Take Too Many Supplements?
Taking supplements beyond the label directions may not be right for you. Always seek a healthcare professional’s advice.
All vitamins and supplements are regulated by the Therapeutic Goods Administration (TGA), and there are set limits for intake for some nutrients as set by the TGA, while most nutrients have recommended intake levels set by the NHMRC (National Health, Medicine and Research Council).
Always read the label and follow the directions for use.
Are There Vitamins You Can’t Take with Medications?
The essential nutrients in supplements may interfere with some medications. They may affect absorption or effectiveness, or interfere with what the drug is intended to do.
Everyone’s metabolism and supplement absorption rate is different, so it’s important to speak to your doctor/healthcare professional, before adding supplements to your routine.
Always read the label and follow the directions for use.
The Best Vitamins to Take
When choosing the best vitamins for your body, it’s important to check the label. In Australia, vitamin supplement packaging contains an AUST L number. The manufacturer must meet specific compliance requirements before the formula is registered and approved by the Australian Therapeutic Goods Administration (TGA).
The AUST L number guarantees that what’s listed on the label is contained in the supplement, and the product is registered on the Australian public listing website for listed medicines in Australia.
Always Consult a Health Professional
Always check with your doctor before taking supplements. They will be able to advise how much vitamin supplementation you need and check for any medication interactions.
Never take more than the recommended dose, as you should always read the label and follow the directions for use.
Like to learn more about vitamins and their health benefits? Read our article, "What Health Supplements do You Need?".
