Expert Warns Against Risky Combinations of Common Supplements

A registered nutritional therapist has cautioned against the use of certain dietary supplements in combination due to potential health risks. Jen Walpole emphasized that while supplements can help fill nutritional gaps, some combinations may lead to adverse effects. The warning was shared in an interview with Express.co.uk, highlighting three specific pairings that individuals should avoid.

Calcium and Iron
Walpole pointed out that taking calcium and iron supplements together can significantly hinder iron absorption. She explained that calcium creates a barrier in the digestive system, which prevents the effective uptake of iron, particularly non-heme iron found in plant-based foods and supplements. This is especially concerning for individuals with iron deficiency, such as vegetarians and menstruating women.

Supporting this advice, experts at Health.com also indicated that calcium can decrease iron absorption. They recommend taking iron supplements at least one hour before meals, while calcium should be consumed afterwards.

Vitamin C and Vitamin B12
High doses of vitamin C, especially those exceeding 1,000 mg, may disrupt a protein in the stomach essential for vitamin B12 absorption, according to Walpole. She stated, “While the exact mechanism isn’t fully understood, it could potentially decrease B12 uptake.” This is particularly critical for those with borderline B12 deficiency, such as vegans.

A deficiency in vitamin B12 can lead to several health issues, including fatigue, heart palpitations, and even neurological problems like numbness or tingling. The Mayo Clinic has warned that taking vitamin B12 alongside vitamin C might reduce the available amount of B12 in the body.

Zinc and Copper
The relationship between zinc and copper also warrants attention, as both minerals compete for absorption in the intestines. Walpole noted that high levels of zinc can occupy the absorptive space, resulting in less copper being absorbed. Over time, excessive zinc intake may lead to copper deficiency, which can cause a range of issues including impaired wound healing, fatigue, and changes in hair and skin pigmentation.

According to Medsafe, zinc inhibits copper absorption, contributing to reduced copper levels in the body. This interaction underscores the importance of being mindful about supplement combinations.

As individuals increasingly turn to supplements to enhance their health, it is vital to remain informed about potential interactions. Walpole’s insights serve as a reminder to consult healthcare professionals before making significant changes to supplement regimens, particularly for those with existing health conditions or dietary restrictions.