An excess of calcium can decrease magnesium absorption. High doses of vitamin C can reduce the absorption of vitamin B12, while vitamin D and B12, being fat-soluble and water-soluble respectively, can affect their absorption when taken together. On the other hand, high doses of folic acid can decrease blood concentrations of B12, and green tea can reduce iron absorption.
Experts from UOC emphasize the importance of combining supplements appropriately to enhance health. According to chronobiology, taking supplements at the right time of the day can influence their effectiveness. To boost the immune system in winter, it is recommended to consume vitamin C and D, selenium, and zinc.
It is crucial to consult a professional before starting to take supplements to assess dietary habits and health status. It is advised to take multivitamin and mineral supplements in the morning with a good breakfast and a glass of water.
Alonso recommends taking fat-soluble vitamins in the morning after a hearty breakfast, B-group vitamins in the morning to promote energy production, iron preferably on an empty stomach in the morning or between meals, and magnesium at night to aid sleep.
María José Alonso Osorio, a collaborating professor at UOC, highlights the importance of distinguishing the combinations in multivitamin and mineral dietary supplements from taking high doses of different supplements separately.
It is advised to combine magnesium and calcium in a balanced proportion to enhance their absorption. During the COVID-19 pandemic, the supplement market experienced significant growth, increasing between 40% and 60%, according to a study by the University of Pennsylvania.
