The Dos and Don’ts of Dietary Supplements –

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You can have a rock solid regimen of vitamins, minerals, herbs and other supplements. But some foods and nutrients can decrease (or improve) absorption, and some combinations can be downright dangerous. How you take your supplements can therefore be as important as what you take. Here are 6 easy ways to optimize your supplement routine.

1. Don’t take multis with your morning coffee

The caffeine in coffee (or tea, for that matter) inhibits vitamin D receptors in the body, which reduces absorption and affects the benefits of vitamin D for building bones and strengthening the immune system. Morning coffee also blunts calcium absorption and, in large amounts, can deplete the bones of minerals.

Because caffeine acts as a diuretic that increases blood flow to the kidneys, water-soluble vitamins such as B and C can be transferred into the urine before they have had a chance to be absorbed into the bloodstream. Additionally, the laxative effects of coffee speed up transit time through the intestines, which also decreases the time in which nutrients can be fully assimilated.

Best Advice: Drink your coffee or tea before breakfast, then take multis about 15 minutes after eating, when there is still enough food in your stomach to prevent stomach upset and improve absorption of fat-soluble nutrients such as vitamins D and K.

2. Take a separate calcium supplement

Don’t rely on a multi to meet your calcium needs. Since calcium (and magnesium) are needed in greater amounts than vitamins and other nutrients, most multis don’t contain enough to meet your daily needs. Additionally, calcium and other minerals, such as magnesium, compete for absorption by the body when taken together. That said, you need both for bone health: magnesium helps guide calcium into the bones, not the soft tissues, and too much calcium with too little magnesium can contribute to calcification of the arteries, increasing the risk of heart disease.

But if it’s true you probably need more calcium, don’t take too much. Studies suggest that high levels of calcium from supplements can increase plaque buildup in the arteries, thereby increasing the risk of cardiovascular disease.

Best Advice: To maximize benefits and minimize risk, take calcium and magnesium supplements separately, at least 2 hours apart (take calcium with breakfast and lunch and magnesium with dinner.) Bonus: taking Magnesium before bed improves sleep and promotes regularity.

3. Don’t take vitamin D with vitamin A

High levels of vitamin A can interfere with your body’s absorption of vitamin D, which is why most multis contain a higher percentage of vitamin D than vitamin A to compensate for potential deficiencies. On the other hand, take vitamin D with vitamin K, especially if you use a calcium supplement. Research suggests that taking vitamin K enhances the bone-building benefits of vitamin D. If you have low vitamin K levels, vitamin D and calcium supplementation may even be harmful.

When you take your D is also important. A meal that contains fat improves the absorption of vitamin D and can increase blood levels by up to 50%. But if you eat late, don’t take D with dinner. It can interfere with melatonin production and disrupt sleep.

Best Advice: Studies suggest that low doses of vitamin D (less than 400 IU per day) do not prevent fractures, but ultra-high doses can cause excessive calcium absorption, increasing the risk of heart attack and stroke . In general, 600 IU of vitamin D per day should be enough, but you’ll want to take more if you have dark skin or live in a northern climate.

4. Take probiotics on an empty stomach (with some exceptions)

Because harsh stomach acids can destroy probiotics, it’s best to take them on an empty stomach. Some studies suggest that probiotics survive in greater numbers when taken 30 minutes before a meal containing fats (which buffer stomach acids and help probiotics survive to reach the intestines). Other research suggests that foods buffer stomach acid and improve probiotic survival (and probiotics were traditionally taken through cultured foods such as yogurt or sauerkraut).

Ultimately, this may partly depend on the strain. Some probiotics (those with Lactobacillus Or Bifidobacteria strains) are best taken about 30 minutes before meals, while other strains, such as Saccharomyces boulardiiMay be taken with or without food.

Best Advice: Consistency really is the key. Research suggests that taking probiotics regularly has a positive impact on gut bacteria, whether taken with or without food. If you take your probiotic with a meal, remember that certain foods, such as oatmeal and low-fat milk, help probiotics survive through the digestive process. Beware of probiotics with added prebiotics, they can cause gas, bloating, diarrhea and significant digestive upset in some people.

5. Do not take iron with green tea

Green tea is rich in compounds that can significantly reduce the bioavailability of iron, and some research suggests that drinking large amounts of green tea can lead to iron deficiency. Tannins and polyphenols in coffee and tea also bind to iron and inhibit its absorption, and even herbal teas, such as peppermint and chamomile, can impact iron.

Other minerals, including calcium, magnesium, zinc, and copper, compete with iron, reducing its availability. High doses of vitamin E can also interfere with iron.

Also impacting iron absorption: phytates and fiber in whole grains, legumes and nuts; oxalates in chocolate, black tea, and dark leafy greens; and calcium and phosphorus in milk, yogurt and cheese. And eggs contain a compound that can reduce iron absorption up to 28 percent.

Best Advice: Unless you have a sensitive system, take your iron supplement one hour before or two hours after eating. And wash it down with orange juice – vitamin C significantly improves the absorption of iron supplements.

6. If you take fish oil, avoid ginkgo

Fish oil and omega-3 supplements may interact with Ginkgo biloba and other blood-thinning herbs, increasing the risk of bleeding. Fish oil may also amplify the effects of blood pressure medications, drop in blood pressure hastily.

Similarly, St. John’s wort combined with certain antidepressants or migraine medications may cause harmful increases in serotonin levels. St. John’s wort can also amplify the effects of sleeping pills or those with sedative actions, including melatonin.

Best Advice: It’s probably best to get omega-3s from food, if possible. Some research suggests that omega-3 fatty acid supplements had little or no effect in reducing heart attacks, strokes, or deaths from heart disease, while high levels of Dietary omega-3s are linked to cardiovascular protection.

Don’t be fooled by the USP seal

A USP (United States Pharmacopeia) Designation on supplement labels signifies that certain quality standards have been met, for example, disintegration, dissolution, strength, and purity. While this may be a good thing, it does not guarantee a high quality supplement. For example, many discount chain brands carry the USP seal, but they contain inferior forms of key nutrients such as poorly absorbed calcium and synthetic vitamin E (dL-alpha tocopherol rather than d-alpha tocopherol). Supplement formulation has taken leaps and bounds over the past decade, raising the bar for true quality. New designations that really make a difference include:

• GMP certified
• UL certified
• Verification and/or testing by a third party
• Non-GMO project verified
• USDA Organic
• B Corp
• Molecularly distilled (omega-3 fatty acids)

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