Expert warning over supplements you should never mix together

Health experts have weighed in on why supplement combinations matter, and which pills you should avoid chasing with others at all costs.

The supplement industry is booming, with the global market being estimated at a jaw-dropping $192.65 billion (£146,23 bn) in 2024, according to research.

Wellness gurus on social media may convince you that everyone is investing in their greens powders or using a branded creatine and natural collagen, but the most popular supplements remain fish oil, fibre, and vitamin D, per experts at Harvard Medical School.

But did you know that the way you take your vitamins and minerals can have a terrifying, negative effect?

Experts have been speaking to Health.com about how certain supplement pairings can not only reduce absorption rates but also trigger side effects, including increased bleeding risk and reduced medication effectiveness.

The order you take your supplements could be putting your health in jeopardy (Getty Stock Image)

Don’t chase Calcium and Zinc

Anyone who doesn’t get enough calcium in their diet may turn to tablets to help maintain healthy bones and counteract bone mineral density loss.

Zinc, meanwhile, is vital for immune function, protein synthesis, and wound healing, Holland & Barrett said.

While both supplements are great on their own, C. Vivek Lal, director of clinical innovation at Heersink Institute of Biomedical Innovation at the University of Alabama at Birmingham, explained that pairing the two should be avoided.

Calcium and zinc are both absorbed by the small intestine. Ingesting them simultaneously will lead to competition for absorption, thus reducing effectiveness.

Consider taking calcium supplements with meals, and take zinc from calcium-rich meals or supplements, said Lal.

Calcium and Iron shouldn’t be taken together

Another supplement that shouldn’t be taken with calcium is iron, a mineral that contributes to the body's ability to produce vital red blood cells and supports normal cognitive function, according to Boots.

Calcium blocks the absorption of iron supplements because, just like zinc, it competes for absorption in the intestines.

To ensure the best absorption, take iron by itself in the morning with water or citrus juice, and avoid other mineral supplements ‘for at least two hours’, explained Jennifer Warren, medical director at Mochi Health.

You can also get calcium from drinking milk, and eating fortified cereals and bread (Amy Sussman/Getty Images)

Zinc and Copper compete for absorption

You should cease taking your zinc supplement with a copper tablet immediately, as studies show that long-term intake of 60 milligrams or more of zinc per day can impair copper absorption and reduce blood copper levels.

If you begin suffering from a copper deficiency, anemia, or muscle weakness may manifest.

Take your zinc and copper at different times in the day to counteract this issue.

Fish Oil and Ginkgo Biloba aren’t a match

Fish oil capsules may support heart health, improve asthma symptoms, and potentially prevent a slower decline in brain function in old age, according to Healthline.

But if you pair your pills with ginkgo biloba, an antioxidant-rich herbal supplement, you can raise bleeding risk due to thinning of the blood, Lal reported.

This is especially dangerous for anyone currently on blood-thinning medications or ritualistic users of garlic, ginger, turmeric, and ginseng.

Lal told Health.com you should avoid stacking fish oil and ginkgo biloba, and speak to a medical professional, especially before a surgical procedure.

Harvard Health recommended avoiding fish liver oil in general, citing too much vitamin A, which can cause bone pain, blurred vision, and nausea.

Ginkgo biloba is a natural supplement that can cause increased bleeding risk if paired with fish oil (Getty Stock Image)

Activated Charcoal may cause a medical emergency

Activated charcoal, also known as carbon, is used to filter contaminants from water and is often used to treat poisoning or overdose.

This all-natural product is also said to ease symptoms such as wind and bloating, but it can also bind to minerals and vitamins, preventing the absorption of essential nutrients.

Lal explained that activated charcoal can also interfere with medication absorption, reducing their effectiveness, which can be extremely dangerous.

If you’re set on taking the supplement, then the medical expert recommended you use the binder in ‘short, targeted doses’ and to abstain from taking all other supplements and medications for two to four hours.