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Never take these supplements together (unless you want to waste money)
🕑 Added 2024-05-03 18:41:12 +0000 UTCWhen considering supplementation of certain minerals, vitamins and even bioflavonoids, it's important to understand how certain combinations can interfere with absorption and utilization within the body. It’s best to avoid the combinations bellow
Calcium + magnesium
Calcium and magnesium compete for the same absorption pathways in the gut, specifically the divalent cation transporter. When taken simultaneously (mainly in high amounts), they can inhibit each other's absorption. Both are essential for various physiological processes; calcium plays a critical role in bone health, nerve transmission, and muscle function, while magnesium is crucial for energy production, DNA synthesis, and electrolyte balance. You can thing of calcium and magnesium as being polar opposites as well. When calcium is shuttled into the cell, it causes muscles to contract. When magnesium is shuttled into the cell, it causes muscles to relax. Both are important but should not be taken together. I like using pearl powder for bio-avaliable calcium
Calcium and Iron/Shilajit
Calcium interferes with iron absorption by forming insoluble complexes with non-heme and heme iron in the gastrointestinal tract, which reduces its bioavailability. Iron also requires an acidic environment for optimal absorption. Calcium can increase the pH in the intestines, making the environment less favorable for iron absorption. This interaction may be particularly important for individuals with iron deficiency (anemia). If you’re taking Shilajit to improve an iron deficiency (Shilajit is a great source of bio-avaliable iron) consider taking it away from calcium or calcium rich foods like dairy. If your iron levels are high, you could actually take it with these foods to get LESS
As a brief reminder, if you are going to aupppement Shilajit, please use the mitolife brand. Most Shilajit are laced with heavy metals and cause more issues than they fix. You can use the code: GRANTFOWLER15 for 10% off all mitolife products.
Coffee and Iron/Shilajit
Coffee, and more specifically the polyphenols and tannins it contains, can strongly inhibit the absorption of iron. These compounds bind to iron and form a non-soluble complex that is difficult for the intestines to absorb. For this reason, you’d also want to spit up Shilajit and coffee by about 30min
Curcumin and Iron/Shilajit
Curcumin, the active constituent of turmeric, has been shown to chelate iron, forming a complex that cannot be absorbed, thus potentially leading to iron depletion over time, especially in individuals with marginal iron stores. This chelating action may disrupt iron homeostasis, affecting iron-dependent cellular processes and potentially contributing to anemia as well. If you’re on Currcumin and have low iron, supplementing with Shilajit could help balance out the iron it chelates. Just be sure to take them at different times of day.
Green tea and iron/Shilajit
Similar to coffee, the catechins in green tea extract have a high affinity for binding with non-heme iron, forming complexes that are not easily absorbed.
High doses of zinc, copper and magnesium
Zinc and magnesium, when taken in high doses together, can compete for absorption in the small intestine, particularly at the level of the divalent cation transporter. excessive zinc intake can lead to a copper deficiency, as zinc induces the synthesis of a cellular protein called metallothionein, which has a higher affinity for copper than zinc, thus sequestering copper and reducing its absorption and bioavailability. Copper and zinc (if both taken) should be seperated as well. This may not be a huge issue with low doses of zinc (10-15mg) but I like to split them up by an hour or so regardless just to be safe
Comments
Coach Drake
A few questions: 1. Should I view this as only referring to supplements or should I probably stop adding eggshell powder or drinking milk with the red meat that I eat for breakfast every morning if I want to optimize the iron intake? 2. I take Life Extension Only Trace minerals before bed with some magnesium. (Containing: 20mg zinc monomethionine, 2mg copper (bisglycinate chelated), and 250 magnesium from an amino acid complex). How would you split up these individual compounds to get beat results?
Fowler Fitness
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Joshua Crowther
Just a quick one, i recently purchased the mito life shilajit, and looking at what the best time to take is, i.e morning fasted, before bed? I'm a professional athlete so im guessing you would recommend the 4 tablets over the two as im going to be excreting lots of minerals through training.
