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 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.
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. If you want to gain strength, muscle mass, and performance, creatine is the most effective and scientifically supported choice. If you train fasted, do endurance sports, or want to support recovery, BCAAs can be a good complement. Both are fully compatible and can be combined in your routine if needed.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. Some combinations should be avoided, even if they aren’t inherently problematic. For example, although it’s safe to take vitamin D with vitamin B12, it’s not advisable, says Virgilio Sanchez, MD, a board-certified family physician at Conviva Care Center in Miami, Florida.For many people, it’s important to take vitamin D and magnesium together. Without magnesium, your body can’t use vitamin D. And if you take vitamin D supplements, this can make a magnesium deficiency worse.