Approximately 59 million Americans regularly use some form of vitamins or supplements, spending an average of $510 annually, according to greatgreenwall.org, as reported by Penn State Health News. However, many are not using them correctly, particularly supplements like vitamin D3, zinc, or St. John’s Wort, according to pharmacist and wellness expert Ariana Medizade.
Vitamin D3
In a TikTok video posted on Sept. 22, Medizade stated that she would “never” take vitamin D3 on its own. The health expert, who runs the vitamin brand Iris Supplements, stressed the importance of consuming this fat-soluble vitamin—which supports calcium absorption, bone health, and immune function—alongside vitamin K2.
According to Healthline, vitamin K2, also known as menaquinone, is a fat-soluble vitamin that contributes to various bodily functions, including bone, blood, and heart health. It helps produce osteocalcin, a protein that binds calcium to strengthen bones and plays a role in preventing bone loss associated with conditions like osteoporosis.
“You always have to take vitamin D3 with K2 otherwise when your body absorbs calcium it will be deposited in all the wrong places,” Medizade explained. The pharmacist warned that failure to pair the two health-boosting supplements together could lead to calcification, a process in which calcium builds up in body tissue, causing the tissue to harden.
According to Penn Medicine, improper vitamin D3 use can also lead to serious health problems, including hypercalcemia, which results in elevated calcium levels in the blood. This condition can cause symptoms such as nausea, vomiting, weakness, and potential kidney damage. Additionally, excessive intake may increase the risk of kidney stone formation and, in severe cases, lead to vitamin D toxicity.
St. John’s Wort
Another supplement on Medizade’s ban list is St. John’s Wort, an herbal remedy often used to treat mild to moderate depression and anxiety, with effects similar to those of antidepressants. However, improper use poses significant risks, including harmful drug interactions with medications such as antidepressants, birth control pills, and anticoagulants. These interactions can reduce the effectiveness of these medications or lead to adverse side effects.
According to the supplement expert, St. John’s Wort is “a CYP3A4 inducer, which induces the metabolism of medications in your body, causing them to be at lower concentrations in your bloodstream as if you never even took the medications in the first place.”
Additionally, side effects such as gastrointestinal upset, fatigue, dizziness, and sexual dysfunction may occur after the consumption of St. John’s Wort, according to the National Center for Complementary and Integrative Health.
Never take Zinc and Magnesium together, according to Medizade.
Lastly, Medizade emphasized that she would never take zinc and magnesium together, as these two minerals compete for absorption when taken simultaneously. While she acknowledged the individual benefits of both supplements, she advised separating their intake by at least two hours. The wellness expert recommended taking zinc with food and, if using a combination supplement, ensuring that it has an optimized dosage, ideally in a 1:10 or 1:15 ratio of zinc to magnesium.
