Supplements can be a valuable addition to our diet, but it is not wise to take all vitamins and minerals at once. Supplements are not simply “the more, the better”. Vitamins and minerals act like a small orchestra in the body – if some play too loudly or in the wrong rhythm, others are not heard at all. Certain combinations reduce absorption , others can affect each other’s biochemical activity , and still others can cause interactions with medications .

Below, we’ll take a closer look at which combinations can reduce or alter each other’s effects and how to wisely space them out over time.

NB! The following explanations are for general informational purposes only and do not replace the advice of a doctor or pharmacist – especially if you are taking medication or have a chronic illness.

1. Calcium + Iron

— opposing minerals**

Calcium is one of the strongest inhibitors of iron absorption. Studies show that as little as 300–600 mg of calcium dramatically reduces the absorption of iron from both food and supplements.

Why not?

• Calcium blocks iron transport proteins (DMT1 transporters).

Scientific reference:
Hallberg et al., American Journal of Clinical Nutrition , 1991 — showed that calcium reduces the absorption of heme and non-heme iron by up to 50%.

What happens in the body?

• Iron (especially non-heme iron from dietary supplements) is absorbed in the small intestine through special transport proteins (e.g. DMT1).

• Calcium competes for the same mechanisms , and studies show that calcium can significantly inhibit iron absorption.

• The effect has been observed for both dietary and supplemental iron.

One classic study found that approximately 300–600 mg of calcium per meal can reduce iron absorption by up to ~50%. (Hallberg et al., American Journal of Clinical Nutrition , 1991).

To whom is this particularly important?

• for people with anemia or low ferritin;

• pregnant women, adolescents, women with heavy menstruation;

• vegetarians and vegans (because their iron sources are predominantly non-heme iron);

• children during growth spurts.

If you are taking iron supplements as a “treatment,” taking them with calcium may simply make the treatment less effective.

Practical recommendations

• Do not take iron supplements with calcium supplements or dairy products .

• Leave at least 2 hours between iron and calcium.

• Take iron:

  • on an empty stomach or with a small amount of vitamin C (e.g. orange juice), which improves iron absorption .

2. Calcium + Magnesium (high doses)

There is no problem when combined in low doses, but large amounts compete for absorption channels in the intestine.

Scientific justification:

• Both use the TRPM6/7 transporters of intestinal epithelial cells.

Reference:
Rylander et al., Journal of the American College of Nutrition , 2001 — discusses the interaction of minerals on absorption.

What is happening in the body?

• Both calcium and magnesium are divalent minerals (Ca²⁺, Mg²⁺) and use partially similar pathways for absorption.

• In normal, moderate doses (such as in multivitamins or food), the problem is not much.

• But if you take large doses at once (e.g. 500 mg of calcium + 300–400 mg of magnesium), they can compete for absorption , so less of both is available.

Important to whom?

• for those taking separate strong calcium and magnesium supplements (e.g. for bone health and muscle/performance);

• for the elderly and people with osteoporosis;

• for those who already have malabsorption disorders (such as intestinal diseases).

How to do it wisely?

• If the doses are high, take:

  • calcium during the day with food (bone support, better absorption),

  • magnesium in the evening before going to bed (relaxing, supports the nervous system).

3. Zinc + Copper

— zinc overdose suppresses copper levels

Excessive zinc consumption can cause copper deficiency because zinc reduces copper absorption in the intestine through the activation of metallothioneins.

Scientific reference:
Prasad et al., Nutrition , 2013 — Zinc overdose causes secondary copper deficiency.

What happens?

• High amounts of zinc promote the synthesis of a protein called metallothionein in intestinal cells.

• Metallothionein preferentially binds the copper ion (Cu²⁺) , after which the copper does not enter the bloodstream and is instead excreted in the feces.

• The result may be a copper deficiency , even though the person happily takes zinc supplements.

This is well described, for example, in the works of Prasad et al., Nutrition (2013).

Why is this bad?

Copper deficiency can cause:

• fatigue, weakness;

• paleness (anemia-like signs);

• nervous system disorders;

• decrease in immunity.

Who should take note?

• people who take more than 25–30 mg of zinc per day for a long time (acne, immunity, hair problems, etc.);

• those who take several zinc-rich products at the same time during the “cold season” (zinc+immunity, zinc+vitamin C, zinc lozenges, etc.).

What to do?

• For long-term use , prefer a supplement that also contains copper in addition to zinc (e.g. Zn:Cu ratio ~8–15:1).

• If you take zinc “hard and alone”, consult a healthcare professional and do not do it for months in a row.

4. Zinc + Iron

— both use the same absorption transport

Iron and zinc compete for the same transport mechanism in the intestine (DMT1 transporter).

Reference:
Sandström et al., American Journal of Clinical Nutrition , 1985 — Taking zinc and iron together reduces the absorption of both.

Mechanism

• Zinc and iron use similar transport in the intestine (DMT1 and other transporters).

• If both are given as supplements at the same time in high doses , they become an obstacle to each other and the absorption of both is reduced .

Sandström et al. (Am J Clin Nutr, 1985) showed that concomitant zinc supplementation reduced iron absorption.

Who should take into account?

• people with iron deficiency who are also taking zinc for immunity or skin;

• pregnant women who have been prescribed an iron supplement and who are also taking zinc.

How to combine?

• take iron supplements at one time of day and zinc at another (e.g. iron in the morning, zinc in the evening);

• or divide them into different days

5. Vitamin C + Vitamin B12

Studies show that very high doses of vitamin C (500–1000 mg at a time) can break down vitamin B12 in the digestive tract .

What’s going on?

• Vitamin C is a strong antioxidant and acidic. In very high doses (500–1000 mg and above), it can affect the stability of vitamin B12 in the digestive tract.

• Some studies have shown that high doses of vitamin C can break down vitamin B12 or reduce its absorption if taken at the exact same time.

Reference:
Herbert & Jacob, Journal of Clinical Nutrition , 1992 — High vitamin C intake reduces the stability of vitamin B12.

Important to whom?

• for vegetarians and vegans who take a B12 supplement,

• for people who use megadoses of vitamin C (e.g. 1000–2000 mg per day),

• People with B12 deficiency or stomach acidity problems.

Practical solution

• take vitamin B12 separately – for example, in the morning on an empty stomach;

• Vitamin C 1–2 hours later with food or in the second half of the day.

6. Vitamin K + Blood thinners (e.g. warfarin)

Vitamin K affects blood clotting mechanisms and may counteract the effects of warfarin.

Mechanism

• Vitamin K is important for the activation of blood clotting factors (II, VII, IX, X).

• Warfarin and similar drugs work by inhibiting the vitamin K cycle – they prevent vitamin K from being “reborn” into its active form.

• If a person starts taking large amounts of vitamin K (e.g. as a supplement), it can weaken the effect of warfarin and make the blood too “thick” (risk of blood clots).

Booth et al., Blood (2013) describe the interaction between warfarin and vitamin K.

Who REALLY cares?

• only for those taking blood-thinning medications (warfarin, some of the newer anticoagulants – although the mechanisms of each are slightly different).

In a healthy person who does not use these medications, vitamin K is not a problem – in fact, it is necessary (especially for bone and blood vessel health).

What to do if you are taking warfarin?

• do not start or stop taking large doses of vitamin K supplements on your own;

• keep your vitamin K intake as stable as possible (don’t fluctuate between “completely without” and “a lot”);

• Be sure to talk to your doctor about any dietary supplements.

7. Vitamin E + Iron (high doses)

Vitamin E can reduce iron absorption and alter its bioavailability.

Reference:
Brigelius-Flohé et al., Free Radical Biology & Medicine , 2002 — The antioxidant effect of vitamin E affects iron metabolism.

What happens?

• Vitamin E is a fat-soluble antioxidant.

• Studies have found that high doses of vitamin E can affect iron metabolism and reduce iron absorption or alter its behavior in the body .

• This is especially important if iron is taken for therapeutic purposes (in the treatment of anemia).

Important to whom?

• for those taking high doses of vitamin E (e.g. 200–400 IU per day and more);

• for people whose main goal is to correct iron deficiency .

How to behave?

• if you take an iron supplement, keep vitamin E at a moderate level and at a separate time;

• Ideally, take vitamin E with food at a different time of day.

8. Omega-3 + Blood Thinners

Omega-3 fatty acids naturally have a mild blood-thinning effect.

Reference:
Brouwer et al., Journal of Nutrition , 2006 — Omega-3 fatty acids affect platelet aggregation.

What’s going on?

• Omega-3 fatty acids (EPA and DHA) affect platelet aggregation – they make the blood a little more “fluid”.

• Blood thinners (e.g., warfarin, some other anticoagulants) do the same thing, but more strongly.

• The combination is not automatically dangerous , but caution should be exercised regarding dosages and individual health.

Brouwer et al., Journal of Nutrition describes the role of omega-3 in platelet function.

Important to whom?

• for people taking prescription blood thinners ;

• for those who are already at high risk of bleeding (ulcers, recent surgery, etc.).

What to do?

• take large doses of omega-3 (e.g.> 2–3 g EPA/DHA per day) without talking to your doctor if you are taking blood thinners;

• Standard doses (e.g. 500–1000 mg EPA+DHA per day) are mostly safe, but again – your doctor or pharmacist needs to know what you are taking.

9. Green tea/coffee + Iron

Although these are not supplements, they are worth mentioning. Tannins and caffeine strongly inhibit iron absorption.

What’s going on?

• Tea and coffee contain tannins and polyphenols , which bind non-heme iron and prevent its absorption.

• Studies have shown that drinking tea with an iron-rich meal or iron supplement can reduce iron absorption by up to 60–70% .

Reference:
Disler et al., British Medical Journal , 1975 — thetannins reduce iron absorption by up to 70%.

Important to whom?

• for anyone diagnosed with iron deficiency or low ferritin;

• pregnant women, vegetarians, teenagers.

Practical tips

• do not drink coffee or tea 1–2 hours before and after taking an iron supplement ;

• If you want to take it with something, prefer water or a drink rich in vitamin C.

How to combine supplements wisely in general?

Instead of memorizing dozens of “don’ts” pairs, it helps to think along a few simple principles:

1. Minerals (iron, zinc, magnesium, calcium)

   • don’t stuff them all at once;

   • better to spread it over the day (morning/afternoon/evening).

2. Fat-soluble vitamins (A, D, E, K)

   • Take with food containing some fat (e.g. lunch with oil, fish, nuts).

3. Medications + supplements

   • blood thinners + vitamin K or high amounts of omega-3 = always consult a doctor;

   • iron supplements = be careful with tea, coffee, calcium and zinc.

4. Don’t make a cocktail of 10–15 products at once

   • rather choose a well-thought-out base (multivitamin, D, omega-3, magnesium, etc.)

   • To treat specific conditions (iron deficiency, B12 deficiency, etc.), take a targeted course during which you reduce other distractions.

Why are pure single-ingredient supplements a better choice?

When it comes to dietary supplements, one of the most common challenges is that many products on the market contain long lists of ingredients : mixtures of vitamins, minerals, and herbal extracts, fillers, dyes, sweeteners, and sometimes completely unnecessary additives.

Such “combo products” may seem convenient, but they have several disadvantages:

• You never know exactly what will be absorbed well and what will be overshadowed by others .

• Some ingredients may reduce each other’s absorption (e.g. iron + calcium, zinc + copper).

• When you experience a side effect, it can be difficult to figure out what caused it .

• Doses cannot be individually adjusted because all ingredients are packaged in one tablet.

This is precisely why Puhdas+ products are a solid choice for many – they follow a different principle:
purity, simplicity, transparency

Puhdas+ – what makes these products special?

1. One active ingredient at a time – no “all-in-one” cocktails

Pure+ products focus on one clear vitamin, mineral, or bioactive ingredient at a time .
This means you get exactly what you need – nothing extra.

For example:

• if you need magnesium, you get magnesium – not a combination of iron, zinc or calcium, which could interfere with its absorption;

• if you need oat fiber or vitamin C, you only take that , not a long list of additives.

This is especially important for those who want to support their health in a balanced and conscious way , not “blindly”.

2. No fillers, dyes, artificial sweeteners

The name Puhdas+ is not accidental — their philosophy focuses on making products as pure as possible :

• no artificial flavors or aromas

• no sweeteners

• no artificial colors

• minimal or no fillers

• no genetically modified ingredients

• no unnecessary mixtures or “marketing additives”

Pure ingredients = better tolerability = lower risk of digestion and allergies.

3. The minimal composition of the products allows you to

to consider one’s own needs accurately

If the product contains only one active ingredient, you will get this:

• combine exactly what your body needs

• take morning/evening depending on how it works for you

• increase or decrease the dose yourself without affecting other active ingredients

• take breaks from one specific substance without affecting the rest

• adjust for different seasons (e.g. more vitamin D in winter, less in summer)

• use for its intended purpose (e.g. magnesium before bed, iron in the morning, vitamin C during flu season)

Such flexibility cannot be achieved with “three in one” or “all in one” multicomplexes.

4. Better traceability – you know exactly what suits you

If the product is pure and has a single active ingredient, you will quickly understand:

• what really works,

• which increases energy levels,

• which improves sleep,

• which supports digestion,

• that doesn’t suit your body.

If a side effect should occur (e.g., rare stomach upset), it is very easy to identify the cause .
With multi-ingredient mixtures, this is almost impossible.

The purity and single-ingredient principle of Puhdas+ products give you the opportunity to support your health in a way that truly takes into account your own needs.
You don’t take “extra” that could interfere with something.
You don’t risk uncomfortable interactions.
And you can listen to your body more accurately, because each supplement serves a clear and specific purpose.

When vitamins work together in the right rhythm, your body works better. Combining them wisely is just as important as choosing the right one.