Let’s face it: Many of us don’t follow the best diets. Especially if youre in the US. And
with that, our bodies may be lacking in certain essential vitamins and minerals. Sure were getting
enough things like folate and iodine, but when it comes to dietary fiber, potassium, magnesium,
calcium, and iron, it seems some of us might be lacking in these nutrients, or just unsure if you
are or not. In fact, in a recent poll, we find that 86% of Americans take some type of vitamins
or supplements yet only 21% have a confirmed nutritional deficiency. Which shows, people
STILL take supplements without ever knowing they may be actually deficient or not in the supplement
that there taking. And with that said, in this crazy supplement driven world, where there seems
to be a supplement for everything these days, its important to know which supplements to not take
together. So: In this video we will go over what those 5 common supplement combos are to avoid.
If you guys are new here, my channel is all about helping you make informed decisions
about your health and wellness, and I would love for you to gently tap on that like button
down below to help this video reach more people, and if you really like the content,
then consider subscribing as well. Now without wasting any more time, let's dive right in.
The reason why this topic is important is because lets say Whether you take a daily multivitamin to
enhance your overall health, or you rely on herbal supplements to fill in nutritional gaps, you
got to know of the possible interactions. And you might be thinking, “what about multivitamins then,
if youre saying nutrients can negatively interact with one another, then how are multivitamins even
on the market. Thats a good question, well the reason why they are allowed is because,
Most multivitamins are formulated in a special way so that it counteracts any potential negative
nutrient-nutrient interactions. So nutrients dont compete with eachother. Ill give you an example.
We know that, magnesium can improve vitamin D levels right. BUT vitamin A can decrease
vitamin D uptake. Thats a problem. So to work around this, you’ll almost always find that the
percentage daily value of vitamin D is higher than vitamin A on most multivitamin nutrition labels.
And while there may be more than just these 5 interactions, I decided to focus on the
major ones that I see people taking most often. Starting with the first one being.
Calcium and Magnesium. You see, Magnesium is needed for calcium absorption. And Because
magnesium suppresses parathyroid hormone and stimulates calcitonin, it helps deposit
calcium into our bones, which will help prevent osteoporosis. So Without magnesium,
too much calcium would become toxic, depositing in the soft tissue, leading to arthritis. So,
you’d think to take them together, right? Well, it turns out, taking large amounts
of both can reduce absorption. Im not saying you have to avoid them altogether,
but in order to maximize your calcium and magnesium supplement benefits,why
not just aim to take them at least 2 hours apart. Or take the calcium in the morning,
while the magnesium at night. Lets say if youre taking magnesium l- threonate, for sleep.
The second one is: Iron and green tea. And there was this idea that green tea only interacted with
nonheme iron. Which is the iron you get from non animal sources. Which is the same iron, they say
to drink orange juice with to increase absorption. But this study titled, iron deficiency anemia due
to excessive green tea drinking, showed us that: ,” recent experiments on human intestinal
monolayer cells have provided evidence that dietary polyphenolic compounds,
which are in green tea, could interfere with absorption of both heme and nonheme iron across
these cells. Which is why if you are a chronic green tea drinker, it is more likely that you
develop an iron deficiency anemia. But does that mean you should stop drinking green tea.
Not quite, since we know the EGCGs in green tea are very beneficial for you. Plus the
study was on excessive green tea. But how much is excessive, is hard to gauge. The
2015 Dutch dietary guidelines recommended drinking three cups of tea daily based on
cohort studies indicating that consumption of tea was associated with a lower risk of stroke
and diabetes. So anything over 3 cups a day can be used as a benchmark as potentially excessive.
The third is. Vitamin D and calcium. And theres 2 things to note with this one.
Vitamin D and Calcium are a team. Vitamin D helps our bodies absorb calcium. But if you
have too much vitamin D in your blood, it will cause extra calcium absorption,
which can lead to muscle pain, mood disorders, kidney stones, etc. Theres actually a term for it,
called Hypervitaminosis D. WHere your levels are 100 ng/mL or more,
usually caused by over supplementation. Which comes from crazy recommendations you
hear all over tiktok. Telling you to take probably more than what you really need.
And with all the hype around vitamin D, its important that you are at least aware that
it increases your calcium levels at the same time. And if youre already taking high amounts
of calcium, you might run into some trouble, which you know can easily be prevented. Secondly,
and this comes from the NIH, if you are overweight or have obesity, taking vitamin
D at doses above 20 mcg or (800 IU) per day plus calcium might actually raise your blood pressure.
The fourth one, in which you might never thought of is: Melatonin and st johns wort or valerian
root. Or any other supplements that are said to put you to sleep. And with the global melatonin
market reaching almost 4 billion by 2030, more and more people are desperate to get
a good nights rest and will sometimes combine that with sedating herbs at the same time. And if youve
listened to dr hubermans work, youd know hes not a fan of exogenous melatonin at all, stating that
3 to 6 milligrams is a massive dose and not all supplements contain what they say they contain,
even to how melatonin lowers baseline dopamine levels. So just be careful with these combos
cause they can also lead to daytime drowsiness when you wakeup which isnt a nice feeling.
And lastly, fish oil and ginkgo biloba. You would think many take fish oil for
the heart health benefits, but actually some take it for weight loss, vision,
and even neurocognitive injury. And if youve heard of ginkgo biloba,
youd know, people take it for cognitive function. Even though studies are mixed.
They both can cause a blood-thinning risk. Which is best to avoid one or the other.
And remember, it is always best to speak to your doctor to make sure that the supplements you are
taking have the benefits outweigh the risks. And a good rule of thumb is to let them know
before starting any to make sure you are the right candidate to take them because
supplements dont just interact with supplements, they can also interact with your medicines too.
Im more curious to hear from you though, has eating more protein helped you lose weight?
Let me know what your thoughts are down below. In the meantime, Click the subscribe button if you
found any value in this video. And until then guys, ill see you on the next one.