While calcium and vitamin C may play complementary roles in your skeletal system, they have different effects on iron absorption that further add to the reasons why these two compounds should be taken together. By taking vitamin C, which aids iron absorption, with calcium supplements, which may hinder iron absorption, you may be able to minimize the negative effect of calcium on iron intake. Anytime you add in a new vitamin or another dietary supplement, it's essential that you check with your primary care physician.
Not only can some supplements work together or against one another, but they can also do the same with some medications. You need to ask your doctor about dose, timing, and if you should take your supplements with food or on an empty stomach. Nutrition Nutrition Basics Vitamins and Supplements. By Matthew Lee Updated January 27, Reviewed by Divesh Goel, MD. Divesh Goel, MD. Divesh Goel is a young physician that has served in multiple hospitals and communities throughout the United States of America.
Having completed his Medical Doctorate, he worked on various research endeavors focused on a wide range of topics such as mental health, substance abuse, patient health literacy, physician cultural competency, and patient-physician ethnic disparities. Goel is passionate about individual and public health advocacy. Currently, he is writing and editing health and nutrition articles to foster the intent of raising public health awareness with easily accessible, straightforward, evidence-based topics.
Healthy Lifestyle Nutrition and healthy eating. Products and services. When should I take calcium supplements? Does the timing matter? Answer From Katherine Zeratsky, R. With Katherine Zeratsky, R.
Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Please try again. Something went wrong on our side, please try again. Show references Dietary reference intakes for calcium and vitamin D. National Academies of Sciences, Engineering, and Medicine.
Accessed Aug. Diagnosis and management of osteoporosis: Adequate calcium intake. Bloomington, Minn. Natural Medicines. National Institutes of Health. Office of Dietary Supplements. Zeratsky KA expert opinion. Mayo Clinic, Rochester, Minn. Pretend I need to take 2 supplements and it is recommended to take them together. Does that mean at the same time or the same day?
Karen - It will depend on which supplements are to be taken. In this case, they would not have to be taken at the same time. In fact, you should take vitamin D with or shortly before a meal containing fats, while magnesium does not have to be taken with a meal. Hi Ellen - Yes, this applies to plant-based calcium supplements as well. Suggesting people take Vitamin D in the evening with dinner for increased absorption is not good, it blocks melatonin production. Best to take Vitamin D with a high fat breakfast, which we should all have to lower blood sugar and insulin.
I know you don't say take it with dinner, but you elude to a study where it was absorbed better at dinner, but that is NOT the best time to take it. Hi Eileen - It's true that high doses vitamin D may decrease the production of melatonin.
I am 63 and having sleeping problems. I had been taking per day to up my levels but I suspect the D was the culprit so I have stopped taking it for awhile. Fish oil is a commonly used supplement. Should I still try to have some fat in the meal before taking these? Your site should never use the term, "Vitamin K". Hi David - Although our report is entitled Vitamin K Supplements, it provides extensive information about the differences between vitamins K1 and K2 and the many forms of K2, e.
Vitamin D doses also pause the production of melatonin, so I would advise having your Vitamin D in an earlier meal than dinner if you have problems with insomnia.
Thank you Eileen. I am a little confused about calcium and magnesium. I have always operated under the assumption that they are best taken together, along with vitamin D, as each of these aids in the absorption of the others. Is this incorrect? Thank you for your question.
You might be prescribed higher amounts of zinc following surgery, but that should generally be only about 2 weeks. So rather than adding a copper supplement, discontinue the zinc supplement or check with your doctor about the dose and duration.
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Save to favorites This feature is restricted to active members. Join now to save favorites and get all member benefits, including over 1, reviews. Join Now Already a member? Our Members Asked: Which vitamins and minerals should be taken together or separately? Recent CL Answers Which deodorants and antiperspirants are contaminated with benzene and which are not? Which ingredients should toothpaste contain, and which should be avoided? Flu Vaccines: How do different flu vaccines compare and which is best for older people?
Answer: The question of when to take vitamins together or separately is an excellent one and which we address in the "What to Consider When Using" and "Concerns and Cautions" sections of our Reviews of vitamin or mineral supplements. How you take a supplement can be just as important as which product you take -- both may impact how much of a nutrient your body actually gets.
A few rules of thumb: If you take a large dose of a mineral, it will compete with other minerals to reduce their absorption. Doses of magnesium can also be relatively large and should, ideally, be taken apart from other minerals. If you take high doses of zinc long-term 50 mg or more per day for 10 weeks or longer , be aware that it can cause copper deficiency, so you may need to supplement with copper as well. It is best to take carotenoid supplements at a different time of day than a supplement or meal containing large amounts of a mineral e.
Some vitamins can actually enhance the absorption of other nutrients. Vitamin C , for example, can enhance iron absorption from supplements and plant foods. The fat-soluble vitamins A , D , E , and K are likely to be better-absorbed if taken with a meal that contains fats.
Absorption of vitamin K appears to be particularly reduced by other fat-soluble vitamins, while vitamin A absorption is least affected and may actually be better absorbed when taken with vitamin E Goncalves, Food Chem Taking vitamins D, E, or K several hours before or after other fat-soluble vitamins would seem to maximize their absorption. Taking certain supplements with food can reduce gastrointestinal side-effects. For example, taking magnesium with food can reduce the occurrence of diarrhea, and taking iron with food can reduce the chance of stomach upset.
Be aware that vitamins and minerals can also affect the absorption and effectiveness of medications. You'll find more specific information about this in the "Concerns and Cautions" section of each of our Reviews. Keep in mind that these issues are not of significant concern when consuming a multivitamin providing up to the recommended daily intakes RDAs of vitamins and minerals -- as long as it does not contain more than mg of either calcium or magnesium.
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