What vitamins don't mix?

[gijoe985]

I was just curious, if I were to take some individual vitamins, in addition to my multi, which ones don't mix well? I just know I've heard that X doesn't go well with calcium. Or Y is enhanced by Vitamin C. Is there a list somewhere I could refer to?

I am currently taking a multi along with- C, E, Beta Coretene, and Fish Oil. I plan to add B complex as well. I keep track of my daily vitamin intake, so I will see if I can find a pattern of being deficient in anything.

In the end, I am trying to come up with a diet regimen that will be a very strict 8 weeks of bulking. I am researching and trying to optimize my diet and supplement intake along with an intense lifting routine. So vitamin intake is just one thing. I might be taking amino acids a few times throughout the day, so I figure I can schedule taking certain vitamins at certain times as well...

[dustinlima]

I googled "competitive minerals" and found one from 1983 on zinc ("sorption" may be another word to throw in your google search)...

Competition with other minerals may reduce the biological availability of dietary zinc. Studies in experimental animals describe biological mineral-mineral interactions between and among metals of similar chemical configurations. Chemically-similar nutrients could theoretically reduce zinc absorption by interfering with: 1) its uptake into the cell; 2) its transfer across the cell; and/or 3) its transport into the circulation. Competitive interactions between zinc and copper, iron, cadmium and in have been demonstrated in animals. In human subjects, high zinc levels can reduce copper absorption; the converse has not been demonstrated. Fe/Zn ratios of 2:1 or greater reduce the absorption of dietary zinc. In the formation of vitamin-mineral supplements and infant foods, adverse nutritional consequences from an Fe:Zn imbalance could result. Sn/Zn ratios of about 4:1 reduced the apparent absorption of zinc in human subjects. Storage of food in tin-plated cans might compromise zinc availability. Calcium and and magnesium have no competitive effect on zinc absorption in humans based on available evidence. - http://pubs.acs.org/doi/abs/10.1021/bk-1983-0210.ch018

[in10city]

I was just curious, if I were to take some individual vitamins, in addition to my multi, which ones don't mix well? I just know I've heard that X doesn't go well with calcium. Or Y is enhanced by Vitamin C. Is there a list somewhere I could refer to?

I am currently taking a multi along with- C, E, Beta Coretene, and Fish Oil. I plan to add B complex as well. I keep track of my daily vitamin intake, so I will see if I can find a pattern of being deficient in anything.

In the end, I am trying to come up with a diet regimen that will be a very strict 8 weeks of bulking. I am researching and trying to optimize my diet and supplement intake along with an intense lifting routine. So vitamin intake is just one thing. I might be taking amino acids a few times throughout the day, so I figure I can schedule taking certain vitamins at certain times as well...
There are literally dozens and dozens of dose-dependant nutrient interactions. You'll drive yourself nuts trying to optimize everything. Problems generally would arise when high amounts of isolated nutrients are comsumed. High Vitamin C positively affects nonheme iron absorption and negatively affects copper status. High Vitamin E negatively affects beta-carotene and vitamin K absorption. High beta-carotene negatively affects vitamin E status. Then you have things like phytates in common food items that you take your supplements with that bind with numerous minerals which also have antagonistic relations just among themselves. On and on ... :)

This is a good resource regardless: http://lpi.oregonstate.edu/infocenter

[gijoe985]

There are literally dozens and dozens of dose-dependant nutrient interactions. You'll drive yourself nuts trying to optimize everything. Problems generally would arise when high amounts of isolated nutrients are comsumed. High Vitamin C positively affects nonheme iron absorption and negatively affects copper status. High Vitamin E negatively affects beta-carotene and vitamin K absorption. High beta-carotene negatively affects vitamin E status. Then you have things like phytates in common food items that you take your supplements with that bind with numerous minerals which also have antagonistic relations just among themselves. On and on ... :)

This is a good resource regardless: http://lpi.oregonstate.edu/infocenter

I am particularly interested in your comment about Beta C and E. I take those together. 400iu or E and 25000iu of B.-C. Should I separate them?

I'll admit that I know I'd go crazy trayign to get everythign optimal, but I figure if I am taking only 4-5 specific individual vitamins, I could at least plan on them...

[mivi320]

Not a vitamin, but iron's absorption is decreased if taken with coffee/tea as these beverages contain tannins. Couple iron with Vit C or an acid like food/substance (orange juice) for increased absorption.

[Emma-Leigh]

There are many interactions between vitamins, minerals, and herbs (and also vitamins/ minerals and herbs with medications).

There are a few good references here:
http://www.medscape.com/druginfo/druginterchecker
http://www.drugs.com/drug_interactions.html
http://www.umm.edu/altmed/
http://www.vitaminherbuniversity.com/summary_chart.asp

[gijoe985]

I am particularly interested in your comment about Beta C and E. I take those together. 400iu or E and 25000iu of B.-C. Should I separate them?


I'm still kinda curious, should I take the Beta Coretene and Vitamin E at different times?

[dustinlima]

I'm still kinda curious, should I take the Beta Coretene and Vitamin E at different times?You should consider a vitamin A supplement using mixed carotenoids (retinol in addition to alpha, beta, gamma carotenes, xanthophylls etc) and a similar vitamin E supplement containing mixed tocopherols and tocotrienols. The timing is less important than the composition of your vits imo

[in10city]

I'm still kinda curious, should I take the Beta Coretene and Vitamin E at different times?
I really don't think it's necessary to do so. The clinical relevance of any difference would be non-existant with those doses to begin with. Consuming them with a little fat for better solubilization, micelle formation and transport to enterocytes would be the better scenario.