Taking supplements is a common practice, but there are 11 mistakes that many people make. Let’s start by addressing a common belief: some people think they don’t need supplements because they can get all the necessary nutrients from their diet. However, it’s nearly impossible to get enough vitamin D from food alone. Additionally, certain foods, especially refined carbs, can actually deplete your body of essential nutrients.
Common Mistake #1 When Taking Supplements: Timing
Timing is crucial when it comes to taking supplements. You might want to consider taking most of your supplements in the morning. This ensures that these nutrients are available when you need more energy throughout the day. However, timing can vary from person to person, so feel free to experiment to find what works best for you.
It’s also important to avoid taking electrolytes right before bed, as they can cause your body to lose fluids. While some people find that taking vitamin D in the morning works best, others prefer taking it before bed to help with sleep. Also, avoid taking calcium supplements right before meals, as calcium can neutralize stomach acid and interfere with digestion.
Mistake #2: Taking Too Many Supplements at One Time
Swallowing too many supplements at once can be difficult and even dangerous. Consider taking your supplements with a meal to help them go down easier. If you’re trying to address a specific health issue, introduce supplements one at a time to see which ones are effective.
Mistake #3: Introducing Too Many Supplements at Once
When you’re trying to solve a health problem, introducing multiple supplements simultaneously can make it hard to determine which one is working. Always add them one at a time, especially when targeting a specific issue.
Mistake #4: Poor Diet
Relying on vitamins to make up for a poor diet is a mistake. If you’re consuming too many carbs, you might experience bloating, and vitamins won’t solve that problem. It’s crucial to ensure you’re getting enough protein, particularly at breakfast. Without a balanced diet, you’ll likely still feel tired, no matter how many vitamins you take.
Mistake #5: Going for the Cheapest Vitamin Possible
Opting for the cheapest vitamins, like “one-a-day” types, can be problematic. These often contain ingredients like calcium carbonate, similar to what’s found in cement. Many of these vitamins are made from petroleum and chemicals. Some vitamin companies are owned by chemical companies, big pharma, or junk food brands, which often use the cheapest ingredients. For instance, synthetic antioxidants like beta carotene can have side effects and may even increase cancer risk.
Mistake #6: Drug Interactions
If you’re on medication and consider taking a supplement with a similar effect, it might worsen the problem. For example, combining a high blood pressure medication with a supplement that also lowers blood pressure could result in dangerously low levels. Always consult your doctor before adding supplements to your regimen.
Mistake #7: Vitamin and Mineral Interactions
Certain vitamins and minerals can interact negatively. For instance, taking high doses of vitamin D3 without magnesium can be problematic, as magnesium is essential for vitamin D’s effectiveness. Similarly, long-term high zinc intake can lead to copper deficiency. Minerals often work in pairs, like sodium and potassium, so consuming a lot of salt without potassium can be an issue.
Mistake #8: Taking Advice from Unqualified Sources
Be cautious about taking advice from people who offer opinions on vitamins without proper evaluation. There’s limited time in school to fully grasp biochemistry, so it’s crucial to seek opinions from experienced individuals in the field.
Mistake #9: Not Taking High Enough Doses
You might not be taking sufficient doses of certain vitamins to achieve a therapeutic effect. Genetic factors can make it harder to absorb some nutrients. For example, many people have genetic issues with absorbing or converting vitamin D, necessitating higher doses. Vitamin B1 is another nutrient often taken in insufficient amounts, as the RDAs are too low for therapeutic benefits.
Mistake #10: Not Supplementing If You’re Vegan
If you’re vegan, you’re missing out on animal-based nutrients and need to supplement your diet. Essential supplements include B12, D3, omega-3 fatty acids, iron, zinc, iodine, and calcium.
Mistake #11: Incorrect Dosing
Proper dosing is critical, especially for vitamin D, which should be taken daily. Vitamin D is vital for your immune system, and its half-life is about 24 hours. A recommended maintenance dose is at least 10,000 IUs daily. The risks of vitamin D deficiency are far greater than any potential risks of taking too much.