Expert Warns Against Risky Supplement Combinations for Health

A registered nutritional therapist has issued a warning about the potential health risks associated with combining certain dietary supplements. Jen Walpole, speaking to Express.co.uk, emphasized that while many individuals turn to supplements to enhance their nutrition, specific combinations can lead to adverse effects.

Calcium and Iron
Walpole identified three risky supplement pairings, starting with calcium and iron. She explained that calcium can “hinder” the absorption of iron by forming a barrier in the digestive system. This is particularly problematic for individuals relying on non-heme iron, typically found in plant-based foods and supplements. “Taking calcium and iron supplements together can significantly reduce your body’s ability to absorb iron,” she noted. This is especially concerning for those with iron deficiency, including vegetarians and menstruating women. Support from experts at Health.com confirms her guidance, stating: “You should not take calcium and iron supplements together, as calcium can decrease iron absorption.” To optimize iron intake, they recommend taking iron one hour before meals, while calcium should be consumed afterward.

Vitamin C and Vitamin B12
Another risky combination highlighted by Walpole involves vitamin C and vitamin B12. High doses of vitamin C, particularly above 1,000 mg, may disrupt a stomach protein essential for vitamin B12 absorption. “The exact mechanism isn’t fully understood,” Walpole remarked, “but it could potentially decrease B12 uptake, especially for those with borderline B12 deficiency, such as vegans.” A deficiency in vitamin B12 can lead to various health issues, including fatigue, heart palpitations, and digestive problems. The Mayo Clinic cautioned that taking vitamin B12 with vitamin C might lower the available amount of vitamin B12 in the body.

Zinc and Copper
The third combination to avoid is zinc and copper, two essential minerals that compete for absorption in the intestines. Walpole explained that high levels of zinc can occupy the “absorption space,” reducing the amount of copper the body can take in. “Long-term excessive zinc intake can lead to copper deficiency, which may manifest as impaired wound healing and fatigue,” she said. According to Medsafe, “Zinc may inhibit the absorption of copper, leading to reduced copper levels and potentially copper deficiency.” This deficiency can result in skin and hair changes, bone weakness, and other health complications.

As more individuals turn to supplements to fill dietary gaps, the importance of understanding potential interactions becomes critical. Walpole’s information serves as a reminder to consult healthcare professionals before combining supplements.