![]() “It’s one of the most common mistakes I see,” she continues. Knowing when to dial down your dose will not only reduce the risk of a toxic build up in your body, it could also save you from pouring your hard-earned cash down the toilet in the form of “expensive urine”, says Rhiannon. However, if it’s to fix a known deficiency, you should ask your doctor to perform a blood test to check your nutrient status and reduce the dose when you get back to the normal range. “If you’re trying to knock out a cold or respiratory infection with a high dose of vitamin C and zinc, around 10-15 days should be enough.” “If you’re taking a regular A-Z multivitamin or multimineral supplement to bridge dietary gaps, then it can be taken long term,” says Dr Ruxton. Be sure to get the ratio right,” she says. Magnesium and Calcium – “While magnesium does aid calcium absorption, exceeding your NRV of calcium (800 mg) can lead to lower magnesium absorption.If you must take both, take them at least two hours apart,” she says. If taken together, less copper will be absorbed when compared to zinc. Copper and Zinc – “Most people get enough copper and zinc through their diet alone. ![]() Vitamin C and B12 – “Studies have shown that taking these two supplements may reduce the amount of vitamin B12 the body receives,” says Lily.There is growing evidence that the below vitamin and mineral combinations should also be avoided where possible: “Generally, water-soluble vitamins (B vitamins, including folate, thiamine, riboflavin, pantothenic acid, and vitamin C) are less likely to cause harm than fat-soluble vitamins as they are easily excreted.” ![]() “If your partner is expecting, Vitamin A, in particular, can be harmful when consumed in excess during pregnancy,” says Rhiannon. That said, combining multivitamins that contain the same nutrients could lead to a toxic build-up. So 10 micrograms of vitamin D is equal to 400 IU. It can also be expressed as International Units (IU). It’s worth noting that the word microgram is sometimes written with the Greek symbol μ followed by the letter g (μg). “Vegan-suitable versions of vitamin D3 do exist, including those derived from lichen, which is a type of algae.” If you see D3 in a formulation listed as vegan or vegetarian it will likely be in this vegan-safe form.Īs mentioned above, the NHS recommends 10 micrograms per day between September and April in the UK. “While vitamin D2 is always derived from a vegan source, vitamin D3 is often sourced from lanolin, which comes from sheep's wool,” explains Alex. ![]() Vitamin D3 is generally thought to be more effective at improving overall vitamin D levels. Vitamin D3 is known as cholecalciferol and is found in animal products, including oily fish like salmon and mackerel. Vitamin D2 is known as ergocalciferol and is found in plants and fungi, making it suitable for vegetarians and vegans. When it comes to supplements, it’s typically available as either vitamin D2 or vitamin D3 – but what are the key differences? What’s the difference between vitamin D2 and D3?Īlong with reinforcing the immune system, Vitamin D helps keep bones, muscles and teeth healthy by regulating levels of calcium and phosphate. “All vitamins and minerals have a recommended daily intake (RDI) for ‘optimal consumption’, and a safe upper limit (SUL). “Sometimes health stores reduce supplements which are near their expiration date,” she says. “If not, you may risk contamination, counterfeit supplements, or an unverified ingredient list,” says Lily.
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