Supplements have been rapidly rising in popularity, with online creators swearing by certain nutrients for glowing skin, a better night’s sleep and functioning digestion.
Medical practitioners are also known to advocate for specific combinations of supplements – but how much do we really know about the tiny capsules we ingest each morning? Could they be doing more harm than good if we don’t match them up correctly before we gulp them down?
Combining supplements is more than just buying a few bottles from your local Boots and hoping for the best. The ingredients in these added nutrients interact with each other and sometimes, not in a good way.
To break down which cocktail of supplements works well and which ones could be putting your health at risk, we spoke with dietician and nutritionist Raquel Britzke.
Why does it matter if you take your supplements at the same time?
Mixing supplements isn’t always a bad idea, but it is important to be aware of what active ingredients are in each tablet to understand how your body will ingest the nutrients when taken as a dose together.
Raquel is a leading celebrity nutritionist who specialises in treating IBS, weight loss and PCOS and has worked with the likes of Baby Reindeer’s Richard Gadd. She told HELLO!: “Taking all the supplements at the same time can compromise the absorption.
“Some vitamins and nutrients use the same carrier to get to the bloodstream. So when they are taken together, the absorption might be reduced, and the desired effect won’t be achieved. Also, some supplements need to be taken at different times of the day due to their effects. Some are used to boost energy, and others to calm our mind and body.”
© Getty ImagesThere are certain supplements that should be avoided together to improve absorption
Getting the cocktail perfectly right
In order to get the highest benefits from a supplement routine, we need to know which nutrients pair best with each other. Creating the perfect cocktail of supplements is vital to reap the rewards of adding extra vitamins to your diet.
“For example, if someone with anaemia needs to take iron supplements, it will be more effective if iron is paired with vitamin C supplements,” Raquel demonstrated. She added: “Iron needs vitamin C to be better absorbed, and this combination will help reduce symptoms or reverse anaemia more quickly.
“The opposite occurs when iron is taken with calcium supplements or dairy products. Both minerals compete for the same carrier to get to the bloodstream and the iron will not absorb so well.”
So, on that note, which vitamins and supplements go together and which combinations should be avoided? The expert gave us her list:
Vitamin D3 with K2 to ensure calcium goes to your bones
Iron with Vitamin C to reduce the risk of anaemia and improve energy levels
Coenzyme Q10 with Omega 3 to reduce inflammation and protect the heart
Collagen with magnesium to better repair muscle cells and relax
She then went on to explain what not to swallow at once, “because they compete for the same carrier that takes vitamins to the bloodstream”:
Iron with calcium
Copper with zinc
Magnesium with calcium (though often sold together, taking them separately ensures your body absorbs the full amount of both)
© Getty ImagesMagnesium and collagen are a perfect combination to promote relaxation
Beware the dangerous concoctions
While supplements may seem a lot more low-key than other medications, there are still some risks with ingesting added extras and introducing them to your body. Some people can have different reactions to nutrients and vitamins, and sometimes mixing certain tablets could be dangerous.
Raquel highlighted: “I would pay attention to pre-workout supplements. Many of them combine high doses of caffeine with stimulants such as taurine, synephrine, yohimbine or other thermogenic compounds.
“On their own, these ingredients may be tolerated, but together they can significantly overstimulate the nervous system.”
She continued: “This kind of combination can increase the risk of palpitations, anxiety, dizziness, spikes in blood pressure, sleep disruption and, in more sensitive individuals, even cardiac symptoms. The risk is even higher when people unknowingly stack pre-workouts with coffee, fat burners or energy drinks, pushing stimulant intake far beyond safe levels.”
© Getty ImagesWhen it comes to supplements, less is more
Less is more
Ultimately, the million-dollar question is: Should we really be taking supplements at all? And if so, how much and how often? Raquel is an advocate for the less-is-more approach.
“The clue is in the name: supplements are meant to supplement, not replace, a healthy diet. Ideally, most people should be taking fewer supplements, not more,” the expert revealed.
She concluded: “The foundation of good health should always be food, lifestyle, sleep and stress management. Supplements are useful when it’s genuinely difficult to meet nutritional needs through diet alone, or when there is a clear deficiency, increased demand or clinical indication.”
