A health expert has issued a serious warning on why you should avoid ‘stacking’ your supplements at all costs, claiming your habits may be doing more harm than good.
When it comes to living a healthy, balanced lifestyle, experts suggest consuming nutrient-rich foods, drinking the daily recommended amount of water, and exercising often.
Those looking to fill nutritional diet gaps and address specific concerns may also reach for supplements. Some of the more popular pills include vitamin D, magnesium, and calcium.
But did you know the way you take them may be causing issues in your body?
This is because a lot of supplements you’re taking at the same time contain a lot of the same ingredients, according to Rojina Shams Nateri, a pharmacist at Roseway Labs.
This ‘common’ action, called ‘stacking’, can cause you to double or even triple your vitamin intake without meaning to.
Stacking supplements with the same ingredients could cause serious issues (Getty Stock Image)
“People think vitamins are risk-free because you can buy them over the counter. That’s not true,” the expert explained to The Mirror.
If you push yourself over the recommended nutrient reference value (NRV) by stacking tablets containing vitamin A, D, E and/or K, you may suffer from vitamin toxicity.
Symptoms include, but are not limited to, blurred vision, nausea, numbness, constipation, and hair loss.
In rare cases, absorbing too many fat-soluble vitamins can cause organ damage andother health issues, such as nerve damage.
Consuming too much vitamin C, calcium, magnesium, and/or iron could impact how antibiotics are absorbed.
The supplements may also interfere with thyroid medication and some blood pressure drugs, Nateri stated.
“If you’re taking prescription medicine, even short-term, always check before adding supplements.”
Moreover, fat-soluble vitamins can be stored in your body for a prolonged period of time, leading to possible liver damage, reduced bone density, and neurological issues.
Experts have also said you should avoid stacking certain supplements together, such as calcium and zinc, iron and calcium, and fish oil and ginkgo bilboa.
If the latter are paired together, it can raise bleeding risk due to the thinning of blood, while chasing calcium with zinc can interrupt absorption in the small intestine.
It’s advised you take supplements at different times of the day to mitigate absorption risks (Getty Stock Image)
Iron and calcium shouldn’t be taken together for the same reason.
To ensure the best absorption, it’s advised you take iron by itself in the morning with water or citrus juice, and avoid other mineral supplements ‘for at least two hours’, explained Jennifer Warren, medical director at Mochi Health.
Taking activated charcoal, known as carbon, may also prevent the absorption of essential nutrients as well as medicine.
If you’re set on taking the supplement, then the medical expert recommended you use the binder in ‘short, targeted doses’ and to abstain from taking all other supplements and medications for two to four hours.
It’s also suggested that you contact your health provider before taking any drastic steps with your supplements, as you may be doing your body a disservice.
“Supplements should support your health, not replace good sleep, balanced meals and medical advice,” added Nateri.
“If you’re unsure, ask your pharmacist. It could save you from doing more harm than good.”
