With the growing number of supplements on the market, it’s easy to find yourself with a stack of bottles on your countertop. Over time, you may end up taking several of them at once.
But here’s the question: “Am I taking these supplements the right way? Are there combinations I should avoid?”
Today, we’re going to dive into the best and worst supplement combinations, and explore which ones you should be mindful of when taking them together.
Best & Worst Multivitamin Combinations for Maximum Effectiveness
Multivitamins, or “multis” as they’re often called, are convenient since they provide a variety of nutrients all in one pill. However, the concentration of each nutrient can vary from one product to another. So, while you may be getting several nutrients, it’s possible to overdose on some or leave others lacking.
The Best Multivitamin Combinations: Calcium and Magnesium
Although many multivitamins claim to provide all the essential nutrients, larger molecules like calcium and magnesium are often underrepresented or absent. These two minerals are essential for bone health and muscle function.
The Worst Multivitamin Combinations: Vitamin A and Iron
Vitamin A, a fat-soluble vitamin, can build up in the body over time, which could lead to toxicity, especially during pregnancy. Iron, also a common mineral in multivitamins, can compete with calcium and magnesium for absorption, which may impair its efficiency when taken together.
Best & Worst Omega-3 Supplement Combinations for Heart Health
Omega-3 fatty acids are known for their anti-inflammatory properties, supporting cardiovascular health, improving blood circulation, and even helping with dry eyes. But did you know there are supplements that pair better with omega-3 and others that don’t?
The Best Omega-3 Combinations: CoQ10, Vitamin E, and Lutein
Coenzyme Q10 (CoQ10) is an antioxidant that supports heart health and helps improve energy production. When taken with omega-3, it enhances cardiovascular benefits.
The Worst Omega-3 Combinations: Chitosan
Chitosan, commonly used in weight loss supplements, blocks the absorption of fats. Taking it with omega-3 could prevent omega-3 from being absorbed properly.
Best & Worst Calcium Supplement Combinations for Strong Bones
Calcium is essential for bone health, with the majority stored in your bones, and the remainder helping with heart function, muscle contraction, and nerve signaling.
The Best Calcium Supplement Combinations: Magnesium, Vitamin D, and Vitamin K2
Magnesium plays a crucial role in calcium absorption and balance, and vitamin D enhances calcium absorption. However, calcium supplementation alone has been linked to increased cardiovascular risks, such as arterial calcification.
The Worst Calcium Supplement Combinations: Iron
Iron and calcium compete for absorption in the digestive tract, making them a poor combination when taken together.
Best & Worst Vitamin C Supplement Combinations for Immune Health
Vitamin C is vital for immune health, collagen production, and skin regeneration. But even vitamin C has some combinations that work better than others.
The Best Vitamin C Combinations: Iron and Collagen
Vitamin C enhances iron absorption, particularly non-heme iron, which is found in plant-based foods. It also aids in collagen synthesis, making it a perfect partner for collagen supplements.
The Worst Vitamin C Combinations: Copper
High doses of vitamin C may interfere with copper absorption, particularly in the case of large doses or megadoses.
Conclusion: Optimize Your Supplement Routine
When it comes to supplement combinations, it’s important to consider both the benefits and potential drawbacks of each. Taking supplements with complementary effects can help maximize their benefits, while improper combinations can hinder absorption or cause negative side effects.
Remember, balance is key. It’s always wise to consider your individual health needs and goals when choosing which supplements to take—and don’t hesitate to consult with a healthcare provider if you’re unsure about what works best for you.