Expert names the supplement combinations you should NEVER take together

Stand in the aisle of any wellness store and you’ll see hundreds of supplement jars staring back at you.

When you scroll through social media, fitness influencers will list products you can use to exceed your gym goals.

Talk to your colleagues and they may rave about supplements that they claim make them feel less tired every day.

It’s undoubtedly a confusing and overcrowded market, especially for newcomers. And experts warn there can be risks from taking too much of the wrong thing.

So which supplements are really worth your time and which should be missed?

We spoke to two experts to explain everything you need to know about your favorite supplements and which combinations to avoid for the sake of your health.

Ella Kaur Maan, registered nutritionist and practitioner leader at supplement brand DR.VEGANHe told the Daily Mail: ‘There has been a noticeable increase in the number of people talking about supplements in recent years, and in many ways this reflects a positive shift towards people being more proactive about their health.

‘With increasing awareness of nutrition, immunity, energy levels and long-term health, more people are looking for ways to support their bodies beyond just nutrition.

‘But this increase is also accompanied by too many products on the market; This can make it difficult to know what is truly useful and what might be smart marketing.

‘While supplements can play a valuable role in supporting health, it is important to approach them with the right level of understanding.’

What are supplements?

As the name suggests, supplements are designed to support a person’s diet by providing nutrients that the body may be lacking.

They are most commonly taken in tablet or capsule form or as powders that can be mixed into drinks.

One of the most popular supplements in Britain is vitamin D, a nutrient the body produces naturally through exposure to sunlight, which plays an important role in immune function, muscle strength and brain health.

Vitamin D is especially important during the winter months when sunlight levels are low.

Another common supplement is vitamin C, which helps protect cells and maintain healthy skin.

Vitamin B12 is also popular – more commonly among people on plant-based diets – for aiding red blood cell production, benefiting the nervous system, and harnessing energy from foods.

Omega-3 fish oil, meanwhile, has been linked to supporting heart and brain health.

Magnesium is also frequently taken, and many people use it to help with their mood, relaxation, and sleep.

Probiotics, which contain live bacteria and yeast, have also increased in popularity due to their benefits for intestinal health.

Many of these essential nutrients can also be found combined in multivitamins; many of these also contain calcium and zinc.

Are supplements good for you?

Whether a supplement is helpful or not depends largely on whether your body really needs it and whether it’s OK for you to take it.

While supplements may help address nutrient deficiencies or deficiencies for some, they may provide little benefit for others and may be unnecessary or even harmful in some cases.

Ella Kaur Maan, registered nutritionist and practitioner lead at supplement brand DR.VEGAN, says ‘there has been a noticeable increase in the number of people talking about supplements’.

If you are unsure of what supplements you should take or whether you should take them, it is always best to consult a doctor or qualified healthcare professional first.

Ms Maan says: ‘From a nutritional perspective, supplements can be incredibly beneficial when used appropriately.

‘Modern lifestyles, busy schedules, dietary restrictions and even soil depletion can make it more difficult to consistently meet optimum nutrient levels through food alone. In these cases, supplements can help close nutritional gaps and provide targeted support for areas such as energy, immunity or bone health.

‘However, the quality of the supplements is just as important as the decision to take them in the first place. Two products may appear virtually the same on the surface but can differ significantly in ingredient quality, dosage, and overall formulation.

‘Marketing claims, packaging and trends can often influence decision-making, but they don’t always reflect the effectiveness of what’s inside.

‘Focusing on well-formulated supplements that deliver meaningful levels of active ingredients with transparent sourcing and minimal unnecessary additives can make a much bigger difference than choosing products based on popularity or price point.

‘It’s also important to remember that supplements are designed to complement, not replace, a healthy lifestyle.

‘A balanced diet, adequate sleep, hydration and stress management remain the foundations of good health; ‘The reinforcements act as an additional layer of support when needed.’

What mistakes do people make when taking supplements?

Dietician Dr. from the Health and Food Supplements Information Service. Carrie Ruxton believes the most common mistake is buying supplements promoted by influencers on social media, or buying without considering whether they’re right for you.

She adds: ‘As a dietitian, I think about what people might be missing in their diets. Older adults need more B vitamins for cognitive function and marine omega-3s to maintain brain and heart health.

‘Young women should focus on iron, magnesium and folate. In addition to additional protein, women going through menopause can also benefit from gut health supplements such as probiotics and extra fiber.

‘Young children are recommended by the NHS to take vitamins A, C and D to support growth, and they may also benefit from fish oils.

‘Vegans need more vitamin B12, zinc, iodine and vitamin D. A simple way to get advice is to chat to your local pharmacist who can recommend the right supplement for you.’

Dietician Dr. from the Health and Food Supplements Information Service. Carrie Ruxton believes the most common mistake is buying supplements promoted online by influencers

Ms. Maan agrees, adding that many consumers don’t understand what’s actually in the supplements they buy.

Although two products may seem similar, the amount of active ingredients (vitamins, minerals, or benefit-providing compounds) may vary, he says.

With this in mind, he says it’s important to focus on ‘nutrient density’, or how much of the beneficial ingredient you’re getting per dose, rather than just packaging or price.

Otherwise, people may waste money on products that contain too few ingredients to be effective.

Ms. Maan adds that many tablets, powders and gummies also contain sugar or sweeteners that have no nutritional value and can cause problems such as digestive upset or blood sugar spikes.

He continues: ‘Finally, one of the biggest misconceptions is to treat supplements as a quick fix. They may support areas such as energy, immunity or healing, but they do not replace the basics of health.

‘Poor diet, lack of sleep, high stress levels and low physical activity will have a much greater impact on overall wellbeing than any supplement can counter.

‘Ultimately, supplements work best when used deliberately alongside a balanced diet and healthy lifestyle, and when you have a clear understanding of what your body needs and why you’re taking them.’

Which supplements should not be taken together?

Ms. Maan warns that some supplements are better taken separately because they can block each other’s effects.

He says: ‘Supplements that can cancel each other out include antimicrobial herbs and probiotics. High doses of garlic, oregano, oregano, and cloves can affect the bacteria in a probiotic supplement, so it’s best to take them at different times of the day.

Ms. Maan also claims that green tea and calcium supplements can reduce iron absorption, making them a poor match for iron intake.

He adds: ‘Another problem can be ‘supplement stacking’ and toxicity, which can occur with fat-soluble vitamins including Vitamins A, E and K and Vitamins D and Iron, and taking multiple supplements which can lead to excessive intake of a nutrient.

‘An example would be someone taking a multivitamin that contains good levels of Vitamin A, a cod liver oil supplement that contains Vitamin A, a fortified protein powder, and a skin supplement that also contains Vitamin A.

‘These supplements, in addition to a diet high in vitamin A, may lead to vitamin A toxicity.

‘The same principle may apply to too much iron, which can cause problems in men or women who are not menstruating.

‘There may also be genetic factors that affect the absorption of iron; Some people cannot remove excess iron effectively, causing them to have too much iron.’

Dr Ruxton adds: ‘I wouldn’t recommend taking many different supplements containing the same nutrients. Stick to a daily multivitamin and multimineral supplement that contains recommended amounts and is within official safe limits.

‘Follow the dosage instructions on the label and avoid taking more than this. Supplements do not ‘cancel each other out’ but your diet may interact with supplements.

‘For example, vitamins A, D, E and K are better absorbed with fat from a meal such as cheese, avocado or nuts, while iron is best absorbed with a glass of orange juice because it is rich in vitamin C. ‘High fiber meals can slow down mineral absorption.’