7 Common Foods and Supplements You Shouldn’t Mix With Vitamin D

Some foods and supplements can affect how well your body absorbs vitamin D or how safely they work together, so you need to be aware of timing and dosages.

1. High-Fiber Foods (When Taken at the Same Time)

High-fiber foods like beans, lentils, whole grains, bran cereals, and some fruits and vegetables can be great for your health. They help your digestion and keep you full. But when you take your vitamin D supplement at the same time as a high-fiber meal, the fiber might lower the amount of vitamin D your body absorbs.1

This doesn’t mean you should avoid fiber if you take a vitamin D supplement. Instead, take your vitamin D at a different time of day, with a smaller meal, or with a meal that has some healthy fat.1 This can help your body absorb vitamin D more easily.

2. Foods Containing Phytic Acid

Phytic acid is a natural substance found in whole grains, nuts, seeds, and legumes. It can reduce the amount of certain minerals your body absorbs, such as calcium, iron, and zinc. You don’t need to avoid these foods completely, just be mindful of timing and doses.

Since vitamin D works closely with calcium, phytic acid may indirectly affect how vitamin D supports your bones. Give yourself at least 1 to 2 hours between eating these foods and taking vitamin D.2

3. Very High-Calcium Meals or Supplements

Vitamin D helps your body absorb calcium, so taking in calcium with vitamin D is usually a good idea. But extremely high-calcium meals can sometimes interfere with the balance between vitamin D and calcium.

If you take a calcium supplement, this is even more important. Taking high doses of calcium and vitamin D at the exact same time might increase the risk of kidney stones in more sensitive people.2 To stay safe, spread out your calcium and vitamin D so they’re not taken in a single large dose.

4. High-Dose Vitamin A Supplements

Vitamin A and vitamin D are both fat-soluble vitamins, which means they can build up in your body. High-dose vitamin A supplements can sometimes compete with vitamin D, making it harder for your body to use vitamin D the right way.3

If you take a multivitamin, check the label to make sure it doesn’t contain extremely high levels of vitamin A. 

5. High-Dose Magnesium Supplements

Vitamin D and magnesium work together, and most people actually benefit from having enough magnesium. But taking very high doses of magnesium at the same time as vitamin D may cause stomach problems or diarrhea in some people.4

Taking in magnesium in smaller amounts from food (like nuts, whole grains, and leafy greens) is fine. If you take a magnesium supplement, try taking it at a different time of day than vitamin D.

6. St. John’s Wort

St. John’s wort is an herbal supplement some people use for mood support. It speeds up the way your body breaks down many vitamins and medicines, including vitamin D. This means your body may get rid of vitamin D too quickly, lowering your levels even if you are taking a supplement.5

If you use St. John’s wort, talk to your healthcare provider before adding vitamin D or any other medications. 

7. Bile Acid Sequestrants

Bile acid sequestrants (often used to help lower cholesterol) such as Questran (cholestyramine), Colestid (colestipol), and Welchol (colesevelam), can block your body’s absorption of certain vitamins, including vitamin D.6

These medicines work in your gut and can attach to fat-soluble vitamins. Since vitamin D needs fat to be absorbed, the medicine may carry the vitamin out of your body before you can use it.

If you take these medications, take vitamin D at least 2 to 4 hours before or after.6

Source: www.verywellhealth.com