Patients often ask which types of vitamins should not be taken together and which should be taken together for maximum effect.

Answer:
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. The mineral most often taken in large amounts is calcium. So if you take a calcium supplement, take it at a different time of day than other mineral supplements or a multivitamin/multimineral supplement. 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, be aware that it can cause copper deficiency, so you may need to supplement with copper as well.

• 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. In fact, one study found that taking vitamin D with dinner rather than breakfast increased blood levels of vitamin D by about 50%.  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.

Stay Healthy.