News Mania Desk/Piyal Chatterjee / 7th September 2024
These days, we rely more and more on vitamin and mineral supplements. Stressful work schedules, little time for preparing a healthy meal, excessive radiation exposure, and little time spent in nature all contribute to the body either not receiving enough vitamins and minerals or rapidly losing these vital nutrients. This is where vitamin and mineral supplements enter the picture.
Most of the time, we self-prescribe the vitamins rather than seeing a doctor. Although the likelihood of a life-threatening disease occurring as a result of supplement consumption is low, it does exist. Many people are unaware that some vitamins and minerals react negatively with the body.
Iron and calcium shouldn’t be taken at the same time.
By preventing the intestinal absorption of iron, calcium prevents the absorption of non-heme iron. Elevated calcium consumption diminishes iron bioavailability by impeding the absorption of plant-based iron sources. This, in turn, may cause iron shortage in those following a fully plant-based diet. Iron and calcium supplements should be given at separate times to reduce this effect. Take the calcium supplement later in the day if you take an iron supplement in the morning.
Vitamin B12’s stability is impacted by vitamin C.
The stability of vitamin B12 in the digestive system may be impacted by vitamin C. Vitamin B12 may potentially degrade in the gastrointestinal tract when excessive amounts of vitamin C are consumed, while this normally doesn’t happen when a diet with an average intake of the vitamin is consumed. Large amounts of vitamin C, however, may prevent the body from absorbing vitamin B12, particularly in people who have a known shortage. When taking large amounts of vitamin C, vitamin B12 levels must be watched.
Magnesium and calcium compete with one another.
When taken in large amounts, calcium and magnesium may compete with one another for absorption primarily in the gastrointestinal system. Even though both are necessary for bone mineralization and a number of physiological processes, excessive consumption of one may prevent the other from being absorbed. As a general guideline, take supplements in moderation or eat foods that are appropriately proportionately high in both minerals.
How can We take vitamins more effectively?
Spread out the amount of supplements you take throughout the day. Consuming nutrients at different times of the day that interact with one another can be beneficial. For example, you will absorb both calcium and iron better if you eat them with breakfast and dinner, respectively.
When it comes to supplementation, keeping an eye on nutrient levels is crucial for the early identification and correction of any imbalances, particularly when large dosages or several supplements are being utilized.
