Health Expert Warns Against Risky Supplement Combinations

A health expert has raised concerns about the combination of certain dietary supplements, highlighting potential risks that could outweigh their benefits. Registered nutritional therapist Jen Walpole emphasized that while supplements can help fill nutritional gaps, specific combinations may lead to health complications.

In an interview with Express.co.uk, Walpole identified three particularly harmful pairings: calcium and iron, vitamin C and vitamin B12, and zinc and copper. Each of these combinations poses unique challenges to nutrient absorption, which can have serious implications for those relying on supplements.

Calcium and Iron: A Complicated Relationship

Walpole noted that taking calcium and iron together can significantly hinder iron absorption in the body. She explained, “Calcium can create a barrier within the digestive system, preventing proper iron uptake.” This is especially concerning for individuals who may already be at risk of iron deficiency, such as vegetarians and menstruating women.

Support for this advice comes from experts at Health.com, who reiterated that calcium can decrease iron absorption. They recommend taking iron supplements one hour before a meal and reserving calcium for after eating to maximize iron uptake.

Vitamin C and B12: A Risky Mix

The potential risks extend to the combination of vitamin C and vitamin B12. Walpole revealed that high doses of vitamin C, specifically over 1,000 mg, might disrupt a stomach protein essential for B12 absorption. “While the exact mechanism isn’t fully understood, it could potentially decrease B12 uptake,” she explained. This is particularly concerning for individuals with borderline B12 deficiency, including many vegans.

A deficiency in vitamin B12 can lead to a range of serious health issues. According to the Mayo Clinic, symptoms may include weakness, fatigue, heart palpitations, and digestive problems. In severe cases, it can also result in nerve issues, vision loss, and even psychological challenges such as depression.

Zinc and Copper: Competing Minerals

Zinc and copper, both vital minerals, also present absorption challenges when taken together. Walpole pointed out that high levels of zinc can inhibit copper absorption in the intestines. “When you consume high amounts of zinc, it takes up the ‘absorption space’, leaving less room for copper to be taken up,” she said.

Long-term excessive zinc intake, whether through supplements or medications, can lead to copper deficiency. This condition may manifest as impaired wound healing, fatigue, and changes in hair and skin pigmentation. Medsafe has confirmed that “zinc may inhibit the absorption of copper, leading to reduced copper levels and potentially copper deficiency.”

As the use of dietary supplements continues to rise, it is crucial for consumers to understand the interactions between different products. Awareness of these potential risks can guide individuals toward making safer choices in their supplementation strategies.