Many supplements on the market come in a range of combinations 

lots of different vitamins and minerals and sometimes herbs as well, all in one capsule. What do all these things do? Are they right to go together? How do I make a choice?We all know that vitamins and minerals are essential for normal function of our bodies. But some combinations can affect their absorption in the body, either impairing or enhancing it. Also, sometimes they can impact another medication, interfering with its efficacy or making side effects worse.

Mineral combinations

Some minerals should not be taken together because they can affect each others absorption. Exactly why is difficult to explain, but essentially, it goes back to the periodic table. Think redox reactions
and stealing electrons. In a nutshell this can impact on their absorption as they compete with each other. For example, it’s known that calcium and magnesium prior to surgery improve outcomes, but the combination of the two can be detrimental if they are not in the right ratios. Too much calcium can prevent magnesium being absorbed. Also, a ratio above2:1 can increase inflammation – exactly the opposite of what you want pre surgery. Combining vitamins and minerals can help their absorption. For example iron and vitamin C. The vitamin C increases the absorption of iron and also keeps it in its active form. Liver metabolism pathways.  The liver is the main detoxification organ in the body. It breaks down nutrients and metabolises them in preparation for the rest of the body to use them. It also stores some vitamins and minerals. However, some substances can interfere with detoxification pathways. An example of this is StJohns Wort – often used for improving mood, can interfere with the oral contraceptive pill interfering with its efficacy.

Vitamin absorption

There are two types of vitamins, fat soluble and water soluble. In general, water soluble vitamins (mainly all the Bs and C), can be taken together. However it is useful to know that taking too much of water soluble vitamins just leads to them being excreted from the body. So why waste money taking excessive amounts of a water soluble vitamin if the body is just going to get rid of it? They key therefore is to ensure you are taking the amount you need – how do you do that? You consult an expert! Fat soluble vitamins (A, D, E, K) aren’t flushed out of the body. They are absorbed along with fats from the diet and can be stored by the body. So its important to not take too much of any of them. How do you know if you are taking too much? Again, consult an expert! Herbs Herbal medicine is something that fascinates me and something I am constantly learning more and more about. Herbs from a medical herbalist are specific combinations they have determined to be specific to you. They are very personalised. However, with the increased popularity of herbs, many supplement companies are now adding them into their suite of products. However, often these are thrown together in a generic way, and many of those combinations effectively annuls the actions of the herbs. There are many many different actions in herbs, and combinations can bring out different results. However, if you are specifically using say Ashwagandha to help with relaxing, and you mix it with something like Rhodiola which is a stimulant, then neither of them are going to give you what you are after. There are other actions that both these herbs have, but combining them may give you an effect greatly different from what you anticipated.

Summary

So, everything including the kitchen sink in a supplement is like taking a sledgehammer to smash a walnut. While to be fair, you might get something out of it, there is also the probability of a lot of wastage and a bit of collateral damage too. So the upshot is when making a choice – keep it simple. What is it you are wanting to achieve? Don’t go beyond this, don’t try and solve world poverty. The most focussed supplements and extracts are the ones that will achieve the best result. Less is more! And most of all, find a brand you can trust – the ones that specialise in a specific field and have the research to back it up.