DON’T COMBINE FISH OIL AND VITAMIN E: FALSE

This statement most likely originated from unverifiable online sources claiming that taking fish oil and vitamin E together can result in excessive bleeding. There are ongoing studies and some published ones to assess the effects of combining fish oil and vitamin E to relieve menstrual pain and to improve blood sugar levels in patients with coronary artery disease.

In fact, certain supplements contain a combination of both. But if you are thinking of starting on a regime of fish oil or vitamin E supplements, check with your doctor first – especially if you are on medication or have medical conditions.

DON’T COMBINE CALCIUM AND IRON: TRUE

There’s truth to the fact that you shouldn’t. Studies have shown that the absorption of iron can be reduced if an iron supplement is combined with a calcium supplement and/or calcium-containing product such as milk. If you have to take both iron and calcium tablets, space them at least two hours apart.

DON’T TAKE VITAMINS ON AN EMPTY STOMACH: IT DEPENDS

It’s about the type of vitamins you’re taking. “Fat-soluble vitamins such as A, D, E and K are better absorbed when taken with food. This is because fatty foods trigger the release of bile, a digestive fluid, which is essential for the absorption of these vitamins.”

Also, make sure you eat something first before you pop fish oil or iron supplements, especially when they are consumed in higher quantities as they can upset an empty stomach.

However, water-soluble vitamins, such as vitamins B and C, are better absorbed when taken on an empty stomach.

DON’T MIX ZINC WITH ANTIBIOTICS: TRUE

If you’re put on antibiotics such as tetracyclines and quinolones by your doctor, you’ll want to take your zinc tablets separately. “Zinc can bind to these types of antibiotics, which prevents the body from absorbing both zinc and the antibiotic.

DO PAIR VITAMIN C WITH IRON: TRUE

This is a combo that works well together. “Vitamin C and iron bind together to form a complex which makes it easier for the body to absorb iron.”

Just how much better is the absorption? When iron is consumed with 25mg to 100mg of vitamin C, the body’s absorption of iron increases by four times compared to just taking iron on its own.

FAT-SOLUBLE VITAMINS HAVE MORE STAYING POWER: TRUE

This could be owing to the fact that fat-soluble vitamins are stored in the liver or fat tissue for later use.

In comparison, water-soluble vitamins dissolve in water and are absorbed, but the excess is passed out from the body.

But that doesn’t mean you load up on the water-soluble nutrients. Each vitamin has its own purpose and there is a recommended daily allowance for each vitamin. In fact, if you are consuming sufficient nutrients through your diet, you may not even need a supplement.

DON’T TAKE SUPPLEMENTS WITH TEA OR COFFEE: TRUE

If you have the habit of chasing down your supplements, especially calcium or iron tablets, with your morning coffee, reconsider. Tea and coffee contain caffeine which may reduce the absorption of certain minerals. Caffeine is also a diuretic that increases urination. This may cause water-soluble vitamins such as vitamins B and C to be passed out of the body more quickly.

MISSED A DOSE? JUST TAKE IT AS SOON AS POSSIBLE: TRUE

Yes, you can, But skip the missed dose if it is almost time for your next dose. This will prevent you from double dosing.

Still, missing your supplements is not that big of a deal unless they are prescribed for treating a certain deficiency. “Supplements are meant to fill the gaps in your diet and it takes times for them to build up in the blood and take effect. Thus, patients are unlikely to experience any immediate effects when they miss a single dose.”

This is unlike medicines for treating certain conditions, where missing a dose can result in patients experiencing immediate symptoms, such as an increased blood sugar level due to missing a dose of anti-diabetic medication.