Volgograd explained how to combine vitamins and minerals

In the fall, many people begin to take more biologically active substances without delving into the chemistry of the process and without considering how the drugs affect each other. Because of this, elements in the body can block each other’s absorption or “conflict.” How to properly combine vitamins and microelements, said Associate Professor of the Faculty of Biology of A. I. Herzen Tatiana Tumanova.

Competition for suction

According to the biologist, the absorption of nutrients is a complex process. Without a doctor's prescription, you should not take many different drugs at once. Substances begin to compete for the same absorption pathways in the gastrointestinal tract. For example, the minerals iron, zinc and calcium, when taken simultaneously in high doses, can block the absorption of each other.

Iron and zinc are the main antagonists

Among minerals, the main “antagonists” the expert called iron and zinc. They have common carrier proteins required for absorption in the intestines. With simultaneous administration, competition arises: the body chooses one thing, and the second element enters in less quantity, and the effectiveness of both additives is lost. Tatiana Tumanova advises to divide such trace elements by time - for example, one drug to take in the morning and another in the evening.

Successful couple: vitamin C and non-heme iron

The biologist noted that there are combinations of substances that work as synergists and help each other to digest. The ideal pair is vitamin C and non-heme iron from plant products. Trivalent iron is less absorbed, so the body needs additional resources to convert it to the bivalent form. Vitamin C acts as a powerful enhancer of absorption and quickly restores iron to a more digestible form.

Tea, coffee and water

According to the expert, the habit of drinking tablets with tea or coffee also changes the absorption process. These drinks contain their biologically active compounds: caffeine, tannins and tannins. This is especially true and critical for iron, calcium and magnesium. Caffeine is able to accelerate intestinal peristalsis and has a diuretic effect, that is, active substances can be removed from the body faster. The best option is to drink vitamins with clean still water at room temperature.

Multivitamins - only as prescribed by a doctor

Tatiana Tumanova recommended to be more careful about taking multivitamin complexes, since the reaction to them depends on the current health and chronic diseases of a person. Only a doctor can correctly prescribe such drugs. If a person is diagnosed with a deficiency of a particular substance, monotherapy at the right dose and at the right time will be much more effective than taking a multicomponent complex, the biologist concluded.