Are there any supplements you shouldn’t take together?
If you’re taking a Zinc supplement, don’t take it at the same time as Copper, Iron, or Phosphorus supplements. Instead, space them out a couple of hours apart. In general, large amounts of minerals taken at the same time as other minerals will reduce absorption of each other. You should not take zinc in extremely high doses because it can lead to harmful side effects and impair your ability to absorb magnesium. Ask your healthcare provider about the right dose of each supplement for your needs.Any supplement you take in too large a dose can cause side effects. You should only take the doses recommended on the product label or by your health care provider.You should not take zinc in extremely high doses because it can lead to harmful side effects and impair your ability to absorb magnesium. Ask your healthcare provider about the right dose of each supplement for your needs.
What is the most scientifically studied supplement?
Creatine monohydrate is the most commonly used form and the one most studied. Other forms do not offer any extra benefits. The general recommendation for people who do take a creatine supplement is 3 to 5 grams per day. While taking creatine might not help all athletes, evidence suggests that it generally won’t hurt if taken as directed. Although an older case study suggested that creatine might worsen kidney dysfunction in people with kidney disorders, creatine doesn’t appear to affect kidney function in healthy people.Side Effects Creatine causes muscles to retain more water. People who take creatine supplements may gain weight because of water retention in the body’s muscles.We’ve shown that taking five grams of creatine supplement per day does not make any difference to the amount of lean muscle mass people put on while resistance training,” said senior author Dr Mandy Hagstrom, from UNSW’s School of Health Sciences.If you choose to avoid creatine supplements, you might consider piecing together other supplements to experience the same benefits. Branched-chain amino acids, beta-alanine, HMB, whey protein powder, and nitric oxide boosters can all promote muscle gain through various mechanisms.
Which two vitamins should not be taken together?
Vitamins, minerals, and supplements can interact, affecting absorption and effectiveness. Timing and combination matter to prevent reduced benefits, nutrient deficiencies, or toxicity. Common conflicts include calcium with iron or magnesium, zinc with iron or magnesium, and vitamin C with B12 or copper. You can—but it’s probably not a good idea. For some supplements, optimal absorption can depend on the time of day taken. Not only that—taking certain vitamins, minerals, or other supplements together can also reduce absorption and may result in adverse interactions, which can be harmful to your health.While they can support better health, taking too many supplements can lead to life-threatening side effects. Consult your primary health care provider before taking a new supplement.