Vitamins, Minerals, & Absorption

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    Dec 30, 2012 4:08 AM GMT
    Does anyone know where I can find a good reference on taking vitamins and minerals and how they interact with each other and cancel out each other's absorption?

    Here's an example. I want to take more zinc. I checked my multi-vitamin, and it has 100% of my daily value for zinc. Great. Then I read that calcium can block the absorption of zinc. Oh. My multi-vitamin has calcium too. Two supplements that I take (doctor recommended) have calcium as well. My buffered Vitamin C has calcium, but I take that later in the day. So how much zinc am I really getting? I want to take more, but what's the point if it's going to be cancelled out by other supplements that I'm taking?

    Any help with this would be appreciated. Thanks.
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    Dec 30, 2012 10:10 PM GMT
    The only thing I really know is that Vitamin D helps the body absorb calcium. Or maybe it's the other way around. That's why you see milk with Vitamin D added, as well as calcium supplements with Vitamin D.

    The other vitamins and minerals, I'm not sure.
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    Dec 30, 2012 10:17 PM GMT
    Try to absorb them from foods rich in them, and they dont really cancel one another just dont overdo the calcium thing you might get some problems in the future if u do so and about the zinc, your body will absorb as much as it needs no matter how much you like to give it, it will only absorb as much as it needs so respect what the doctor gave you, be patient and dont rush things, pills can get dangerous if not used correctly.I repeat try foods rich in minerals and vitamins and antioxidants to keep you young and fresh and work out as much as u can.Take care, Chris.
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    Dec 30, 2012 10:20 PM GMT
    I can't give you any specific answers, but here is a good place to search.

    Office of Dietary Supplements, National Institutes of Health:

    http://ods.od.nih.gov/
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    Dec 30, 2012 10:26 PM GMT
    I think it's Vitamin D that helps with calcium absorption.

    I was considering the zinc for a couple of specific problems.

    I was hoping to find a chart or something that would say don't take X with Y and don't take A with B. I'm not sure it's that simple.
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    Dec 30, 2012 10:40 PM GMT
    Hun nobody can tell you to take that or that if they don't have a chart or know your history. As far as 3 pills i know you can take per day of calcium...depends on your body....i usually recommend and take my self one pill of calcium magnesium zinc + vitamin c per day because it helps a lot in the winter moths to have a good calcium lvl, and they don't cancel each other .I one think its better to get them from fruits and other tip of foods then pills, talk with a nutritionist.
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    Dec 30, 2012 10:42 PM GMT
    Hun?

    I was looking for a comprehensive chart so that I could look up my supplements myself. I don't take calcium on purpose. It happens to be in the energy supplements that my doctor recommended. I can't eat dairy, so having calcium isn't a bad thing, unless it's counteracting the other minerals I'm getting.
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    Dec 30, 2012 10:45 PM GMT
    Unless you are eating large amounts of chalk, I doubt that it is much of a problem.

    The Linus Pauling Institute spends a lot of money studying this stuff. You can check out their web site. Of course, they want you to buy their book. Maybe your library can get a copy?

    BTW, I walked past their new building the other day and was pretty impressed by the number of big magnets visible through the ground-floor windows.

    edit: I think this is the page you are looking for.
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    Dec 30, 2012 10:48 PM GMT
    There are lots of supplements that give energy and some seeds like almonds are known for energy they give ...try to talk with a nutritionist icon_biggrin.gif
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    Dec 30, 2012 10:51 PM GMT
    MedGen saidThere are lots of supplements that give energy and some seeds like almonds are known for energy they give ...try to talk with a nutritionist icon_biggrin.gif

    Thanks. I have a specific problem, so normal dietary changes aren't enough.
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    Dec 30, 2012 11:19 PM GMT
    MuchMoreThanMuscle saidPerhaps start buying supplements that only contain certain vitamins and minerals so that you can take them at different times of the day so that they don't clash with one another. I basically split supplement intake during three times of the day so as to possibly increase efficacy.

    That's exactly what I was thinking. I was going to possibly drop my multi-vitamin and take separate supplements of what I think I need. I have to figure out what the conflicts are to make sure I'm doing it right.
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    Dec 31, 2012 6:04 AM GMT
    DudeInNOVA said
    MuchMoreThanMuscle saidPerhaps start buying supplements that only contain certain vitamins and minerals so that you can take them at different times of the day so that they don't clash with one another. I basically split supplement intake during three times of the day so as to possibly increase efficacy.

    That's exactly what I was thinking. I was going to possibly drop my multi-vitamin and take separate supplements of what I think I need. I have to figure out what the conflicts are to make sure I'm doing it right.
    I stopped taking multi-vitamins a long time ago, after I found out that taking too much of certain minerals could be bad for you. So now, I just take calcium+vitamin D, vitamin c, and iron. My meal replacement powder takes care of the other vitamins and minerals. And I try to eat a variety of foods.
  • tyler_helm

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    Dec 31, 2012 6:40 AM GMT
    MuchMoreThanMuscle said
    DudeInNOVA said
    MuchMoreThanMuscle saidPerhaps start buying supplements that only contain certain vitamins and minerals so that you can take them at different times of the day so that they don't clash with one another. I basically split supplement intake during three times of the day so as to possibly increase efficacy.

    This will be great. I'll start looking around too.

    As it stand now I buy Kirkland brand calcium tablets and also buy a little extra vitamin D3 and take those separately from my cranberry extract, zinc capsule that I take in the morning.

    Yes, it's winds up being more costly than the multivitamin that can be purchased singularly but to be honest, I tend to require more than the typically allotted quantities in those multivitamins. I don't get to crazy, I purchase:

    1) Zinc capsules (for prostate health)
    2) Fish oil gel caps for omega 3 fats
    3) Cranberry extract
    4) Nettle root extract (for prostate health)
    5) Iodine tablet (cuz I'm vegetarian)
    6) B12 vitamin (cuz I'm vegetarian)
    7) Calcium tablets and vitamin D3 gel caps


    I have to inject B12 once a week (cuz I have Chron's Disease) It is intramuscular and I understand it hangs in my system longer than oral supplements.
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    Dec 31, 2012 7:09 AM GMT
    DudeInNOVA saidDoes anyone know where I can find a good reference on taking vitamins and minerals and how they interact with each other and cancel out each other's absorption?

    Here's an example. I want to take more zinc. I checked my multi-vitamin, and it has 100% of my daily value for zinc. Great. Then I read that calcium can block the absorption of zinc. Oh. My multi-vitamin has calcium too. Two supplements that I take (doctor recommended) have calcium as well. My buffered Vitamin C has calcium, but I take that later in the day. So how much zinc am I really getting? I want to take more, but what's the point if it's going to be cancelled out by other supplements that I'm taking?

    Any help with this would be appreciated. Thanks.


    There isn't in vivo data on this. There is biochemical data that shows that some of the divalent metal cations are absorbed via the same transporters and stored in the same protein (called metallothionein, which you can read about in the wikipedia article: http://en.wikipedia.org/wiki/Metallothionein). There isn't data that specifically says how much of each you need in your specific body. There is also evidence that phytate/phytic acid, a negatively charged molecule will bind the divalent metal cations, but the extent to which this happens hasn't been decided--so we are left with recommendations icon_smile.gif Anyone who tells you that there are specific ratios you need is a charlatan nutritionist, of which the US doesn't regulate in most states, and they are happily doing business in the US right now taking money from people like you. The only nutritionists that can lose a certification title for saying crock are registered dietitians, and if you see one saying inaccurate stuff, happily report them to the commission on dietetic registration (CDR). Furthermore, iron is stored separately in a molecule called ferritin, transported in the body in transferrin, and it is used in the production of hemoglobin. Iron also has its own absorption and regulation mechanisms.

    If you're eating a varied diet (as in you aren't doing something trendy like paleo, atkins, south beach, diets that completely eliminate certain foods for non-scientifically-substantiated reasons, etc., diets that aren't produced by anyone with a formal nutrition background) and consume a multivitamin daily, you probably aren't at excess or deficiency of any of the minor elements. Conversely, it is unlikely you will reach toxicity (as someone mentioned in this thread) from taking 1 multivitamin a day unless you have some sort of illness/disease/inborn error of metabolism because well-respected multivitamins (not GNC ones, for example) only go over the 100% DV/RDA (whichever they reference) if it's a water-soluble vitamin and poses little risk of toxicity and 2) you have metallothionein, which regulates absorption of potentially toxic minerals via more expression of the protein or it can flake off and be passed out with the stool when your epithelium sloughs off. The upper limit of intake is well above anything in a respected multivitamin.

    As someone mentioned, just make sure you are varying your diet. Calcium has a separate set of mechanisms for absorption (via calmodulin from activated vitamin D and it can also be absorbed paracellularly (between the cells).