The 7 times it’s dangerous to mix supplements – raising the risk of kidney stones, drowsiness and even death
Nowadays, there is a supplement for almost anything.
Many Britons have also joined the trend; according to studies, 38% of us take vitamins, minerals, or supplements on a daily basis.
Some combinations are suggested to increase the efficacy of some of them.
For instance, doctors advise taking turmeric and black pepper combined to maximize the benefits of vitamin D, and we should also take calcium.
However, there are several risky combinations to be mindful of, according a recent advisory published by Ben’s Natural Health.
These include specialized vitamin pairings or combinations of vitamins and medications.
Think about changing up your supplement regimen right now if you’re taking any of the following.
1. Vitamin K and blood-thinners
It’s crucial to cease using vitamin K supplements since they may conflict with prescriptions like warfarin, which is marketed under the brand name Coumadin.
“Vitamin K supports bone and heart health and plays a crucial role in blood clotting,” explains Rob Hobson, a qualified dietitian and consultant at Healthspan.
“The blood thinner warfarin helps prevent blood clots by decreasing the function of vitamin K.
“Taking vitamin K supplements can counteract the effect of warfarin, which is why they are generally not recommended for people on this medication.”
He continues: “It’s okay to continue eating foods high in vitamin K, including leafy greens, as this enables your doctor to modify your Warfarin dosage appropriately.
“However, taking a vitamin K supplement can disrupt this balance.”
According to the NHS, adults require approximately one microgram of vitamin K per day for every kilogram of body weight. Vitamin K is present in green leafy vegetables.
2. Calcium and iron
For optimal health, we require both calcium and iron.
According to the NHS, adults require more than 700 mg of calcium daily, while women aged 19 to 49 require approximately 14.8 mg and males aged 19 and above require approximately 8.7 mg of iron daily.
“Calcium maintains bone density and strong teeth, helps muscles to contract, and it s used for nerve function,” Rob explains.
Iron, on the other hand, is essential for the production of healthy red blood cells and is a component of hemoglobin, a protein found in red blood cells that transports oxygen throughout the body.
“Without enough iron, there won t be enough oxygen transported around the body.”
However, calcium can reduce iron absorption by as much as 50%, according to studies published in the Journal of Nutrition.
According to Rob, taking iron supplements with vitamin C on an empty stomach and separating them from calcium pills by at least two hours will improve absorption.
Do I need to take supplements?
You may be wondering if you should start taking supplements if you’re constantly seeing advertisements for them that make extravagant claims.
To put it briefly, most people are not required to.
Michael Sam-York, a prominent independent pharmacist and doctor, stated: “You don’t need supplements if you are reasonably healthy and fit.
However, your body might not be getting what it needs if you are not getting enough sleep, lead a busy life, or follow a strict diet like veganism.
“Taking a supplement may be the quick fix you need.”
Supplements are recommended for specific groups.
For instance, folic acid supplementation during pregnancy lowers the incidence of spina bifida in unborn children.
The supplement that doctors prescribe the most is vitamin D.
The NHS advises everyone to think about taking a supplement in the fall and winter, and children ages one to four should do so throughout the year, even though our bodies produce vitamin D from sunlight.
It is essential for maintaining the health of muscles, teeth, and bones.
The majority of the research supporting the effectiveness of vitamins and supplements is anecdotal, so be wary of the placebo effect.
Giving them a try won’t hurt you, but be honest with yourself about the results.
Don’t continue taking it if you don’t see any improvement in your symptoms or a physical change.
Spending your money is pointless. Don’t anticipate miracles, but give it a try.
Generally speaking, the top ten nutrients for women are:
- Vitamin D: For healthy bones, teeth and muscles
- Omega-3: Boosts brain function
- Folic acid: For pregnant women, this reduces the risk of neural tube defects in babies
- Iron: One in four of us is thought to be low in iron. Can help with anaemia and heavy period sufferers
- Zinc: Healthy blood flow, wound-healing and good for eyesight
- Magnesium: For heart health, to regulate blood sugar and boost low mood
- B12: For extreme tiredness and boosting energy
- Turmeric: A great anti-inflammatory. Available as a supplement or just add the spice to food
- Evening primrose oil: Eases menopause symptoms
- Vitamin B6: Aids sleep
For guys as well:
- Omega-3: For a healthy brain and joints
- Vitamin D: Aids healthy bones, teeth and muscles
- B12: For energy levels
- Zinc: To boost sex life
- Turmeric: Anti-inflammatory
- Maca root: A herb that can boost a man s fertility, energy levels and reduce stress
- Ginseng: Boosts energy levels
- Magnesium: Healthy heart and cholesterol levels
- Vitamin C: Muscle growth and immunity
- Thiamine: Helps energy levels and libido
3. St John s Wort and antidepressants
An over-the-counter herbal remedy called St. John’s Wort is frequently used to treat mental health issues like depression.
According to the charity Mind, it contains a number of active ingredients, including as hypericin and hyperforin, which are believed to have an impact on mood.
However, it may result in dangerously elevated levels of the feel-good hormone serotonin when used with selective serotonin reuptake inhibitors (SSRIs), a class of antidepressants frequently used to treat depression.
Indeed, studies indicate that this may be potentially fatal.
Avoid combining the two for safety’s sake.
SSRIs include medications such as sertraline, citalopram, and fluoxetine.
4. Iron and zinc
Our bodies can benefit from the mineral zinc in a number of ways.
“Zinc supports a healthy immune system and is important for male reproductive health,” Rob states.
“It s also good for wound healing and skin repair.”
However, studies have shown that if iron and zinc are taken combined as supplements, iron may negatively impact zinc absorption.
“If you are taking a supplement, there s no need to go for one that contains more than 100 per cent of the recommended daily allowance (RDA),” adds Rob.
The percentage of each vitamin that your supplement contains should be listed on the label on the back.
Iron-rich foods include liver, red meat, kidney beans, almonds, and dried fruit, but you can also purchase supplements.
Bread, dairy products, meat, and seafood are all rich in zinc.
According to the NHS, women need about 7 mg of zinc per day while men between the ages of 19 and 64 need about 9.5 mg.
5. Zinc and copper
A necessary mineral, copper aids in the absorption and use of iron to create hemoglobin, which transports oxygen throughout the body.
You might not experience these advantages, though, if you take copper and zinc combined.
Rob clarifies: “Zinc and copper use the same protein transporters in the gut for absorption, so they re competing for the same thing.”
Over time, this may prevent copper absorption.
Avoiding taking too much of any mineral can be aided by a supplement that safely blends the two minerals.
However, according to the NHS, your regular diet should provide you with all the copper you require (1.2 mg per day for people).
6. Melatonin and other sedatives
According to the Ben’s Natural Health guide, extreme drowsiness can result from the combination of melatonin, a hormone involved in sleep, with other sedatives like magnesium and valerian root.
Because of the higher chance of accidents, driving or using machinery may become dangerous.
Avoid taking more than one sedative at a time; start with one to see how it works.
7. Vitamin D and high-dose calcium
According to the UK government, a daily supplement of 10 micrograms of vitamin D is “enough for most people” and should be taken by all UK citizens from October to March.
This is because we don’t produce enough vitamin D in the fall and winter, but the body does produce it when the skin is exposed to direct sunshine.
But according to doctors, consuming more than 100 micrograms of vitamin D daily may be dangerous and may result in kidney stones, pain, confusion, and thirst.
Excessive calcium intake may also be harmful; studies have shown that it may cause hypercalcemia, a condition in which blood calcium levels rise excessively high.
Kidney stones and bone weakening may result from this.
Adults in the UK are advised to consume 700 mg of calcium daily.
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“You would have to be taking very high doses of these nutrients on a regular basis to put you at greater risk,” Rob explains.
“There is no benefit to taking more than your body needs so stick to the recommended daily intake.”
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