Taking multiple vitamins together can be beneficial in some cases, but it is important to be aware of the potential risks. Fortunately, there are no harmful side effects when taken in moderation, but it is always best to check with your healthcare provider before taking any supplement, especially if you take medications regularly. Eating a wide variety of nutrient-rich foods will provide the vitamins and minerals the body needs to thrive. Your body needs 13 essential vitamins for normal cell function, growth, development, and optimal overall health.
As a supplement, these are vitamins that can be taken together, either as an individual nutrient (such as vitamin B1) or combined into a B-complex supplement. It helps to take vitamins at the same time every day to establish this healthy habit, so take them for breakfast, lunch or dinner, whatever works best for you. The body stores fat-soluble vitamins, including vitamins A, D, E and K, and are more easily absorbed in the presence of fat in the diet, so avoid taking them on an empty stomach. The body doesn't store water-soluble vitamins, including those in the B vitamin family and vitamin C; “leftovers” leave the body through the urine.
Water-soluble vitamins should be taken with water and food. Vitamins that can be taken together also include iron and vitamin C since vitamin C significantly increases the absorption of non-heme iron (plant-based iron). David Jenkins also said that when taken in moderation most vitamin and mineral supplements cause no harm. That said, Kitchin said that a multivitamin can help compensate for some deficiencies in a person's diet especially if they avoid certain food groups such as meat or dairy products.
B vitamins perform unique and important functions such as converting food into energy maintaining healthy cells and tissues in the body and helping to form new blood cells. For example if you take your multivitamin first thing in the morning try to do it every day to maintain consistency. The combination of supplements does not normally interfere with their functioning and, in some cases, may be beneficial; for example, vitamin C helps the absorption of iron. Just because supplements are safe in moderation doesn't mean that more is better. Combining several supplements or taking doses higher than recommended may increase the risk that they could cause harm, according to Kitchin.
It is important to keep in mind that some vitamin and mineral supplements may interfere with certain medications, including antibiotics, blood thinners, and blood pressure medications. Taking them together can affect nutrient absorption and cause side effects and other problems. In conclusion, taking multiple vitamins together can be beneficial when done correctly. However, it is important to be aware of potential risks and always consult with your healthcare provider before taking any supplement. Eating a wide variety of nutrient-rich foods will provide the vitamins and minerals the body needs to thrive.