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With so many supplements available, it can be confusing to figure out which to incorporate into your routine.
Taking multiple supplements can be beneficial, but it’s important to know how different nutrients interact with each other. Some nutrients work synergistically in the body, while other nutrients are antagonistic to others.
Let’s explore some good combinations and some to watch out for!
Some nutrients work better together! This is called a synergistic effect—where one nutrient supports the absorption or effectiveness of the other.
For example, vitamin D helps your body absorb calcium, supporting strong bones. Vitamins D and K are also synergistic in a variety of ways, but supplementing with the combination of D3 and K2 is primarily beneficial for calcium absorption, not for increased D3 absorption or to prevent a negative outcome.
Vitamin C and iron are another vitamin and mineral duo that work well together! Vitamin C helps improve iron absorption from plant-based foods, making them a great duo.
On the other hand, some nutrients can interfere with each other’s absorption or cause imbalances, which is known as a contraindication. Nutrients may be antagonistic for a variety of reasons, like competing for uptake or interfering with absorption.
For example, high levels of zinc can lower copper levels in the body, leading to a deficiency over time. Non-heme iron and zinc also compete for absorption. Additionally, high doses of vitamin C may reduce the bioavailability of vitamin B12.
Besides being aware of nutrients that work well together or may have antagonistic effects when taken at the same time, there are a few other things to keep in mind when choosing multiple supplements for your routine.
Fat-soluble vitamins, like vitamins A, D, and E are vitamins that are stored in the body, in contrast to water-soluble vitamins (like B vitamins), which are expelled when consumed in excess.
Since the body stores fat-soluble vitamins, excess amounts can build up over time and create toxicity. This is something to be aware of so that you do not supplement with more vitamins than your body actually needs.
While some products pair well together, other products may add up to “too much of a good thing”!
Note that certain nutrients may be in multiple products, and may be in excess of your individual nutrient needs when taken together.
As mentioned above, this is particularly important to pay attention to when supplementing with fat soluble nutrients (or any nutrient with a Tolerable Upper Intake Level, also known as a UL).
Although certain nutrients are not recommended to take at the same time, that doesn’t mean that you can’t take both!
For example, although non-heme iron and zinc compete for absorption, supplementing with both may be as simple as taking the products at different times of the day!
Similarly to how certain nutrients may not work well together, there are certain interactions that may exist with supplements and medications.
For example, not everyone can supplement with K2, as it may contraindicate some medications. This is one of the many reasons we have Vitamin D options available without K2 added.
Always check with your doctor if you are taking medications to see if they may interact with specific nutrients.
When it comes to formulating, we consider nutrient synergy, solubility, as well as Recommended Daily Allowances, “Tolerable Upper Intake Levels” (ULs), and other guidances by the FDA, and current scientific evidence to help determine how much of any given ingredient should go into our product.
To stay safe, always check recommended dosages and avoid taking too many supplements at once without guidance.
Review the supplements you’d like to take together, looking at the supplement fact panels side-by-side. Look out for nutrients that are duplicated across the products and nutrients that may be in competition with each other.
For example, taking our Liquid Morning Multivitamin, Liquid Morning Multivitamin + Hair Growth, and Women's Multivitamin + Lustriva Hair Growth Liposomal all in one day would be too much of a good thing! You might end up choosing the multi that best aligns with your health goals, or the one with the flavor that appeals the most.
Consult with your healthcare professional to help you assess your supplementing routine, especially if you’re taking prescription medications or have a health condition. Ultimately, when assessing the best dietary supplements for your health, we always recommend speaking with your physician, or healthcare professional to help determine what is best for your supplementing needs!
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