5 Supplements That You Should Never Take With Milk

Milk is considered a nutrient-rich drink in almost every Indian household. It is known to soothe your stomach and digestion, especially when taken along with meals or health supplements. However, although it contains calcium, protein, and fat, milk may actually impede the uptake and effectiveness of some supplements. Recent studies and experts warn that this simple habit may reduce the effectiveness of the supplements.

So, we took the matter into our hands and reached out to our expert, Dr Pooja Pillai, Consultant – Physician, Aster CMI Hospital, Bengaluru, to separate milk from water. Read ahead to know everything she shared with us.

Supplements That You Should Never Take With Milk

Here are the supplements that are not to be mixed with milk or dairy drinks.

1. Iron Supplements

The absorption of iron is hindered by milk the most. Calcium from milk couples with iron, and this makes it hard for the body to absorb it. Casein and whey proteins that are found in milk also make it difficult for iron absorption. Taking iron with milk can reduce absorption by nearly 50%, according to studies.

Therefore, Dr Pillai suggested that the healthiest way is to consume iron supplements with water or vitamin C-rich juice (like orange) on an empty stomach.

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2. Thyroid Medication (Levothyroxine)

“The absorption of thyroid medications is very seriously affected by milk. The calcium and iodine in it interfere with levothyroxine's absorption, thus its effectiveness is lowered, and hormone levels become unstable,” she said. Thus, the best way to take thyroid medicine is with water only, at least 30 to 60 minutes before dairy or breakfast.

3. Antibiotic Supplements

The next supplement that Dr Pillai highlighted was the antibiotics. She said, “Don’t take the supplements or medication forms of antibiotics such as tetracycline and ciprofloxacin with milk if they were prescribed to you. Milk calcium attaches to these drugs to create complexes that the body cannot absorb.” She suggested keeping at least an hour interval between antibiotics and dairy.

4. Zinc Supplements

Both zinc and calcium are vying for absorption in the intestine. Taking zinc with milk will lower the amount of zinc absorbed by your body. So if you are on zinc for immunity, skin health, or zinc deficiency, using dairy will make zinc almost ineffective. Consume zinc supplements with a meal that does not contain dairy.

5. Magnesium Supplements

Although magnesium and calcium are both essential minerals, their simultaneous ingestion, particularly with milk, results in diminished magnesium absorption. “It is very important you take magnesium for sleep, muscle recovery, or PMS. Consume magnesium with water before bed and stay away from dairy products,” she noted.

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Why Calcium Causes the Problem

Dr Pillai also explained why calcium is the main culprit. She went on to say, “Calcium attaches to minerals and drugs in the supplements, making them insoluble in our body and therefore one can’t absorb them.” Besides that, studies suggest that milk proteins and fats also lengthen digestion, which further hampers nutrient uptake.

How to Time Your Supplements Right

Hence, in order to ensure that supplements are effectively absorbed, here are some expert-approved tips:

• Do not consume milk/dairy at least one to two hours before and after taking sensitive supplements
• Substitute milk with water or vitamin C-rich beverages.
• If you supplement with iron, zinc, or magnesium, check the content.
• On an empty stomach, take thyroid and iron supplements.

Bottomline

Milk can be good for you when taken alone, but it doesn’t go well with every supplement. The calcium, proteins, and fats in dairy can completely or partially hinder the absorption of iron, zinc, magnesium, antibiotics, and thyroid medications, which are the key nutrients and medicines that your body needs. To utilise your supplements to the fullest, don’t take them with milk and let at least two hours pass before or after eating dairy products.