Incorrect intake of vitamins and dietary supplements is one of the most common reasons why people do not see the expected improvement in their well-being or encounter side effects. Vera Keisha, a pharmacist from the Latvian Pharmacists Association, explains the key rules for taking vitamins, minerals, and their combinations with medications.
Why It Is Important to Follow Instructions
Before starting to take any vitamins, dietary supplements, or medications, it is essential to read the instructions carefully and strictly follow the recommendations of a doctor or pharmacist. In practice, this rule is often violated: medications are taken irregularly, not at the right time, or not in the correct dosage. This approach can not only reduce effectiveness but also lead to undesirable side effects.
Water-Soluble and Fat-Soluble Vitamins
Modern science divides vitamins into two groups — water-soluble and fat-soluble.
Water-soluble vitamins (B vitamins and vitamin C) do not accumulate in the body and are quickly excreted, so it is important to take them regularly.
- B vitamins support the nervous system, reduce stress levels, and increase energy — it is better to take them in the morning.
- Vitamin C strengthens the immune system and has antioxidant properties.
These vitamins should only be taken with water, as coffee, tea, milk, and juices can impair their absorption.
Fat-soluble vitamins (A, D, and E) accumulate in the body and are better absorbed with foods containing fats — milk, yogurt, kefir. Taking them on an empty stomach, only with water, can cause stomach irritation, nausea, and discomfort.
More Does Not Mean Better
Self-increasing the dosage of vitamins can be dangerous. Overdose often occurs unnoticed, especially when taking several vitamin complexes simultaneously.
The pharmacist emphasizes:
- excess vitamin D can lead to calcium accumulation in organs, sleep disturbances, and kidney problems;
- vitamin C overdose can cause nausea, insomnia, allergic reactions, and even stomach ulcers;
- excessive intake of vitamin B6 can provoke seizures, headaches, and skin reactions.
When choosing vitamin-mineral complexes, it is important to consider individual needs — there are special formulas for pregnant women, elderly people, children, patients with diabetes, and osteoporosis.
Taking Minerals: Timing and Combinations Matter
Most minerals are recommended to be taken with meals; however, there are exceptions.
- Iron is better absorbed with vitamin C but does not combine well with calcium — there should be an interval of at least four hours between their intakes.
- Calcium is recommended to be taken in the evening along with vitamin D: it promotes relaxation and is better absorbed by bone tissue at this time of day.
It is also important to remember the incompatibility of certain substances:
- vitamin D, iron, and zinc should not be combined with vitamin E;
- calcium, magnesium, and zinc are not recommended to be taken simultaneously with iron.
Dangerous Interactions with Medications
Particular caution should be exercised by those who regularly take prescription medications.
- Vitamin K weakens the action of anticoagulants;
- high doses of vitamin E increase the risk of internal bleeding;
- thyroid medications should not be taken simultaneously with calcium, magnesium, and iron — an interval of at least four hours is necessary.
The pharmacist also points out the risk of self-medication and taking a large number of medications simultaneously, especially if treatment is prescribed by different specialists. It is essential to always inform the doctor about all medications being taken.
When to Consult a Pharmacist
A pharmacist can help select the optimal medication, check for possible interactions, and create a safe intake schedule. Sometimes, consulting a specialist helps avoid serious mistakes and health consequences.
