Doctor Explains Which Supplements Should Not Be Taken Together
Translated & summarized from Walla by baba
Dr. Maya Roseman advises separating iron and calcium supplements due to reduced iron absorption. Iron and magnesium can usually be taken together, while Vitamin C aids iron absorption. Coffee and tea should be avoided with iron supplements, and interactions with medications should be discussed with a doctor.
The story in 5 lines · by baba
- Separate iron and calcium supplements for better iron absorption.
- Iron and magnesium supplements can typically be taken together.
- Vitamin C enhances iron absorption when consumed with iron.
- Avoid coffee and tea when taking iron supplements.
- Consult a doctor about supplement interactions with medications.
Dr. Maya Roseman, a nutritionist, has provided guidance on the proper timing for taking dietary supplements, emphasizing that certain combinations can hinder absorption. She advises separating iron and calcium supplements, as calcium can significantly reduce iron absorption. For individuals treating iron deficiency, it is crucial to maximize iron uptake by taking calcium supplements at a different time of day, such as morning and evening, or with several hours in between.
In contrast, Dr. Roseman states that iron and magnesium supplements can generally be taken together without issue. While some magnesium formulations, particularly those affecting stomach acidity or used as laxatives in high doses, might impact iron absorption, this is not typical for standard daily magnesium supplements. However, for severe iron deficiency, separating them is a cautious recommendation, though not as critical as with calcium.
Regarding iron and zinc, Dr. Roseman notes that competition for absorption can occur, especially when taken on an empty stomach at high doses. Taking them with a meal generally mitigates this effect. Multivitamins containing both iron and zinc are usually fine when consumed with food.
Conversely, Vitamin C can enhance the absorption of non-heme iron, the type found in most supplements and plant-based sources. Consuming iron with Vitamin C-rich foods like peppers, kiwi, or strawberries is beneficial. The timing is key, with the Vitamin C ideally taken during the same meal or shortly after iron.
Dr. Roseman also cautions against taking iron supplements with coffee or tea, as polyphenols in these beverages can bind to iron and reduce its absorption. She stresses that this doesn't mean forgoing coffee or tea, but rather creating a time gap between consumption and taking iron supplements. Furthermore, she highlights that supplements like iron and calcium can interfere with the absorption of medications such as levothyroxine for hypothyroidism, and certain antibiotics, advising consultation with a doctor regarding medication timing.
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