Which supplements can you take together?

Which supplements can you take together?

Most everyday vitamins and minerals can go down together. Iron is the main exception, because calcium, magnesium, antacids, tea, coffee, eggs and dairy all reduce how much of it you absorb, and mineral supplements need spacing from certain medicines. Two products with the same nutrient can also push your total past an NHS limit.

Can you take vitamin C and zinc together?

Yes. The NHS pages on vitamin C and zinc don't mention any interaction, and the two are often sold in one tablet. Both are authorised to say they contribute to the normal function of the immune system.

What are the benefits of vitamin C and zinc?

Modest, on the research so far, which is mostly about colds. A 2013 Cochrane review found that taking vitamin C every day didn't reduce how many colds people in the general population caught, though their colds were slightly shorter (by 8% in adults). A 2024 Cochrane review found zinc may make little or no difference to catching a cold. Started once a cold has begun, zinc may shorten it, but that evidence was low certainty and zinc caused more minor side effects than placebo. Neither review tested the two together.

The NHS says less than 1,000 mg of vitamin C a day from supplements is unlikely to cause harm, while more can cause stomach pain, diarrhoea and wind. For zinc, its limit is 25 mg a day unless a doctor advises more.

What should you take with iron, and what should you keep apart?

Vitamin C helps, and several everyday things get in the way. Vitamin C increases iron absorption, and the NHS says a doctor or pharmacist may suggest taking iron tablets with orange juice or a vitamin C supplement.

The NHS page on ferrous sulfate says the tablets work best on an empty stomach, 30 minutes before eating or 2 hours after, and to leave a 2-hour gap between them and tea, coffee, eggs or dairy. The tablet's official prescribing information (its SmPC) adds calcium and magnesium, including antacids and mineral supplements, which should be at least 2 hours away from iron, and says iron and zinc can each reduce the other's absorption. Our iron tablets guide covers doses and side effects.

Store iron well out of children's reach: the NHS warns that very high doses can be fatal, particularly for children.

Can you take vitamin D and iron together?

Yes. Vitamin D isn't on the NHS or SmPC lists of things that interfere with iron. Take the iron away from meals and the vitamin D whenever you'll remember it.

Can you take iron and magnesium together?

It's better to take them apart. The prescribing information for ferrous sulfate says compounds containing calcium or magnesium, including antacids and mineral supplements, can reduce how much iron you absorb, and that iron should be separated from them by at least 2 hours. That covers magnesium supplements as well as magnesium-based indigestion remedies. Take the iron on its own, away from tea, coffee, eggs and dairy, and the magnesium at least 2 hours before or after it. Keep to the NHS limits for each: 17 mg or less of iron and 400 mg or less of magnesium a day from supplements are unlikely to cause harm.

Can you take zinc and magnesium together?

Yes, at everyday doses. The NHS doesn't warn against taking magnesium and zinc together, and zinc and magnesium tablets are sold as one product. The limit to watch is zinc. High doses reduce the amount of copper the body can absorb, which the NHS says can lead to anaemia and weakening of the bones, so it advises no more than 25 mg of zinc a day from supplements unless a doctor says otherwise. For magnesium, 400 mg or less a day from supplements is unlikely to cause harm, and the NHS says high doses can cause diarrhoea. Our zinc supplements guide compares the forms of zinc and when to take it.

Can you take calcium, magnesium and zinc together?

Yes, at everyday amounts. The NHS lists no interaction between the three and gives each its own limit from supplements: 1,500 mg or less of calcium a day, 400 mg or less of magnesium, and no more than 25 mg of zinc unless a doctor advises more. Check that the amounts on a calcium magnesium zinc product, plus anything else you take, stay within those. A combined tablet carries the same spacing rules as its parts: iron should be about 2 hours away from calcium and magnesium, and the medicines section below covers the gaps for levothyroxine, alendronic acid and some antibiotics.

Can you take zinc and copper together?

You can, but the point to watch is the zinc limit, because high doses of zinc reduce how much copper your body can absorb. The NHS says this can lead to anaemia and weakened bones. Adults aged 19 to 64 need 1.2 mg of copper a day, which food should provide, and the NHS says 10 mg or less a day from food, water and supplements is unlikely to cause harm. Some zinc supplements include a little copper. We found no NHS advice that you need to add copper to a zinc supplement taken within the 25 mg limit. If you've taken high doses of zinc for a long time and notice symptoms such as unusual tiredness, tell your GP.

Can you take zinc and selenium together?

Yes. The NHS doesn't warn against it, and many products combine the two. Each has its own limit: no more than 25 mg of zinc a day from supplements unless a doctor advises more, and 350 µg or less of selenium, which the NHS says is unlikely to cause harm. Too much selenium causes selenosis, which in its mildest form can lead to loss of hair and nails. Our selenium guide covers amounts, foods and forms.

Why are calcium and vitamin D taken together?

Because vitamin D contributes to the normal absorption and utilisation of calcium. The pair also carry an authorised claim aimed at women after the menopause (calcium has a similar one on its own): calcium and vitamin D help to reduce the loss of bone mineral in post-menopausal women, and low bone mineral density is a risk factor for osteoporotic bone fractures.

That claim has conditions. It's for women aged 50 and over, a supplement using it must provide at least 400 mg of calcium and 15 µg of vitamin D a day, and the benefit comes with a daily intake of at least 1,200 mg of calcium and 20 µg of vitamin D from all sources, food included. The NHS says 1,500 mg or less of calcium a day from supplements is unlikely to cause harm. Calcium should be 2 hours away from iron.

Can you take vitamin D and magnesium together?

Yes. The NHS vitamin D page lists no interaction with other supplements, and its magnesium information lists none with vitamin D. The pair are often combined for a reason: magnesium helps the body use vitamin D. A 2018 review concluded that all of the enzymes that process vitamin D seem to need magnesium. A 2018 trial in 180 adults found that 12 weeks of magnesium changed vitamin D blood levels in different directions depending on where people started. That is early research and doesn't show that extra magnesium raises everyone's vitamin D. Keep to the NHS limits: no more than 100 µg (4,000 IU) of vitamin D a day, and 400 mg or less of magnesium from supplements.

Can you take vitamin D and magnesium at night?

Yes, as far as UK guidance goes. The NHS names no time of day for vitamin D, and we found no NHS advice against taking either vitamin D or magnesium in the evening. Vitamin D is fat-soluble: in a trial of 50 older adults, one large 50,000 IU dose gave a 32% higher peak blood level of vitamin D3 with a fat-containing meal than with a fat-free one, so dinner can suit it. Magnesium is often taken in the evening, and our magnesium and sleep guide covers timing. If you take levothyroxine or an antibiotic, check the medicines section below for the gaps.

Can you take folic acid and vitamin D together?

Yes, and the NHS recommends both in pregnancy. It advises 400 µg of folic acid a day from when you start trying to conceive until week 12 of pregnancy, and 10 µg of vitamin D a day from early October to late March, or all year if you cover most of your skin outdoors, spend a lot of time indoors or have black or brown skin. Many pregnancy supplements combine the two. The NHS says 1 mg or less of folic acid a day from supplements is unlikely to cause harm, and that higher doses can mask the symptoms of vitamin B12 deficiency. A higher 5 mg dose of folic acid is prescribed by a GP for some women, so ask before taking it. In pregnancy, avoid supplements containing vitamin A (retinol). Our folic acid guide and vitamin D guide cover more.

Should you take vitamin D3 with K2?

You can, unless you take warfarin: the NHS says not to take vitamin K supplements while you're on it. We found nothing suggesting D3 and K2 interfere with each other, though the evidence that K2 adds much to vitamin D is limited. Our guide to vitamin D3 and K2 goes through the trials.

Should you take collagen with vitamin C?

If you take collagen, adding vitamin C makes sense for one specific reason. Vitamin C is authorised to say it contributes to normal collagen formation for the normal function of skin, bones, cartilage, gums, teeth and blood vessels, which is about the collagen your body makes. Collagen supplements have no authorised health claims in Great Britain, and claims for skin and joints have been turned down; our collagen guide covers the research.

Can you take magnesium and B6 together?

Yes, and many products combine magnesium and vitamin B6. Both are authorised to say they contribute to the reduction of tiredness and fatigue. The NHS says don't take more than 10 mg of B6 a day from supplements unless a doctor advises it, because large amounts over a long time can cause a loss of feeling in the arms and legs.

In the best-known trial of the pair, 264 stressed adults with low blood magnesium took 300 mg of magnesium with or without 30 mg of B6 for 8 weeks. Stress scores fell by similar amounts in both groups, and B6 only made a difference in a subgroup with severe stress. Several authors worked for Sanofi, which made the product tested, and the B6 dose was three times the NHS limit.

Can you take creatine with electrolytes or protein powder?

Yes to both. The International Society of Sports Nutrition's position stand (several of its authors have worked with supplement companies) says taking creatine with carbohydrate, or carbohydrate and protein, has been reported to increase how much creatine the body retains, though performance may be no better than with creatine alone. We found no evidence that electrolytes and creatine interfere with each other, and there's no official guideline on extra water with creatine. Our creatine guide covers the 3 g daily dose and the authorised claim.

When is the best time to take vitamins?

Whenever you'll remember to take them every day, because UK guidance sets no best time for most vitamins. The NHS pages on vitamin C, vitamin D, the B vitamins and calcium name no time of day. A few things do make a difference:

• Vitamin D is fat-soluble, so a meal with some fat suits it. The 50,000 IU trial above was one big dose, so it doesn't show how much a meal matters at everyday amounts.
• Iron works best on an empty stomach, 30 minutes before eating or 2 hours after. The NHS says you can take it with or after food if it upsets your stomach, and to leave 2 hours between it and tea, coffee, eggs or dairy.
• Calcium, magnesium and zinc need gaps from certain medicines, covered next.

What is the best time to take a multivitamin?

There's no UK rule, so follow the label and pick a time you'll stick to. A meal you eat every day is an easy anchor. If your multivitamin contains iron, calcium, magnesium or zinc, those minerals follow the spacing in this guide: iron about 2 hours from calcium and magnesium, and iron and zinc reduce each other's absorption. If you take a medicine every day, ask your pharmacist whether a multivitamin with minerals needs a gap from it.

Which supplements should you keep away from your medicines?

Mainly minerals. Calcium, iron, magnesium and zinc can stop some medicines being absorbed properly, and the gap you need depends on the medicine.

• Levothyroxine. The NHS says to take it on an empty stomach, 30 to 60 minutes before breakfast, caffeine or any other medicine, and lists calcium and iron supplements and antacids among things that may not mix well with it. Its prescribing information says to separate it from antacids, calcium and oral iron by 4 to 5 hours.
• Alendronic acid. Take it with plain tap water on an empty stomach and wait at least 30 minutes before taking anything else by mouth. Its SmPC says calcium supplements and antacids interfere with it if taken at the same time, and the iron SmPC advises at least 2 hours between iron and bisphosphonates such as alendronic acid.
• Some antibiotics. For ciprofloxacin, the NHS says to leave 2 hours between iron, calcium or zinc supplements and your dose. Doxycycline's SmPC says antacids containing calcium or magnesium, and zinc and iron, can reduce its absorption, so doses should be kept as far apart as possible; the iron SmPC suggests 2 to 3 hours between iron and this group of antibiotics.

Who should avoid vitamin A and beta-carotene supplements?

Pregnant women should avoid vitamin A, and smokers should avoid beta-carotene. The NHS says not to take cod liver oil or any supplement containing vitamin A (retinol) in pregnancy, because too much can harm the baby's development. It also says more than 1.5 mg of vitamin A a day on average over many years may affect your bones.

Beta-carotene is turned into vitamin A in the body. Beta-carotene supplements have been found to increase the risk of lung cancer in people who smoke or have been heavily exposed to asbestos, so the NHS advises them not to take any, and everyone else to take no more than 7 mg a day unless a doctor advises it. Check multivitamin and combination labels for both.

How do you avoid doubling up on vitamins?

Add up each nutrient across everything you take, multivitamins and combination packs included, and compare the totals with NHS guidance:

• Vitamin D: no more than 100 µg (4,000 IU) a day
• Vitamin C: less than 1,000 mg a day is unlikely to cause harm
• Zinc: no more than 25 mg a day unless a doctor advises it
• Iron: 17 mg or less a day is unlikely to cause harm
• Calcium: 1,500 mg or less a day is unlikely to cause harm
• Magnesium: 400 mg or less a day is unlikely to cause harm
• Vitamin B6: no more than 10 mg a day unless a doctor advises it
• Vitamin A: no more than 1.5 mg a day on average, from food and supplements together
• Beta-carotene: no more than 7 mg a day

Vitamin C is easy to overshoot: a 1,000 mg tablet on top of a multivitamin that contains vitamin C takes you past the NHS level.

Where Natura fits

The Natura cabinet (coming soon) keeps single nutrients in separate bottles so you can space them: Daily Zinc (15 mg), Daily Vitamin C (1,000 mg), Daily Calcium (700 mg), Daily D3 (10 µg) and Daily K2 (75 µg as MK-7) are listed with the daily bottles. The Vitamins Pack combines D3, vitamin C (1,000 mg), vitamin E, vitamin A (800 µg) and K2, so don't add Daily Vitamin C to it (that would be 2,000 mg), don't take it in pregnancy, and don't take it or Daily K2 on warfarin unless your anticoagulation clinic agrees. Vitamin C increases iron absorption, calcium is needed for the maintenance of normal bones, and zinc contributes to the normal function of the immune system.