Dr Amir lists his top 3 supplements to take
Certain vitamins and minerals are vital for the body and its functions.
While much of what we need can be found via a healthy, balanced diet, for some of us an extra top-up will be needed.
Supplements are one way to ensure you don’t miss out on the nutrients you need.
However, there are caveats that come with taking supplements – including what you take them alongside.
Experts have warned against taking iron and calcium supplements together, for example.
READ MORE Three ‘must-have’ daily supplements, according to a medical nutritionist
Speaking to Express.co.uk, nutritionist Riya Lakhani-Kanji from Nutravita, explained: “Iron and calcium are both important for good health, but when taking supplements, be aware of their competition for absorption in the digestive system.
“This can hinder the body’s ability to effectively absorb these vital nutrients when taken together.
“Iron and calcium compete for the same receptors, and as a result, calcium inhibits the absorption of iron when taken together.”
Doctor Alexis Missick, who works with UK Meds, shared the same concern.
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“Taking calcium and iron supplements at the same time is dangerous as calcium can inhibit iron absorption and cause the development of iron-deficiency anaemia,” she said.
If you experience anaemia signs you should speak with your GP.
Dr Missack continued: “If you have taken calcium and iron supplements together and are concerned you might be experiencing symptoms of iron-deficiency anaemia such as tiredness and lack of energy, shortness of breath and noticeable heartbeats (heart palpitations), you should speak to your GP.”
Other symptoms of anaemia include:
- Headaches
- Hearing ringing, buzzing or hissing noises inside your head (tinnitus)
- Food tasting strange
- Feeling itchy
- A sore tongue
- Hair loss – you notice more hair coming out when brushing or washing it
- Wanting to eat non-food items, such as paper or ice (pica)
- Finding it hard to swallow (dysphagia)
- Painful open sores (ulcers) in the corners of your mouth
- Spoon-shaped nails
- Restless leg syndrome.
How to take iron and calcium supplements safely
If you need to take iron and calcium supplements there is a safe way to do so.
Taking them hours apart should ensure there are no problems.
“To manage any potential interactions and ensure optimal absorption, just remember timing is key,” Riya advised. “If you require both iron and calcium supplements, consider taking them at different times of the day.
“For instance, take your iron supplement (paired with a vitamin C-rich food or supplement for maximum absorption) in the morning, and your calcium supplement in the evening.
“This staggered approach can help minimise the interaction.”
Dr Missick added: “If you need to take both calcium and iron, it’s best to take them at different times of the day, for example take one with lunch and the other with dinner.
“Consult a doctor before starting to take new supplements.”
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