
A registered nutritional therapist has raised concerns about the health risks associated with certain combinations of dietary supplements. Jen Walpole, in an interview with Express.co.uk, cautioned individuals to avoid mixing specific supplements, as this practice may lead to adverse health effects. While many people use supplements to enhance their nutrition, the potential for harmful interactions cannot be overlooked.
Walpole identified three particularly risky combinations: calcium and iron, vitamin C and vitamin B12, and zinc and copper. Each pair poses unique challenges that could impact overall health.
Calcium and Iron: A Critical Interaction
The first combination that Walpole highlighted is calcium and iron. She explained that calcium can significantly inhibit the absorption of iron in the digestive system. This effect is especially pronounced for non-heme iron, which is primarily found in plant-based foods and supplements.
Walpole elaborated, stating, “Taking calcium and iron supplements together can significantly reduce your body’s ability to absorb iron.” This interaction can be particularly detrimental for individuals who are iron deficient or at risk, such as vegetarians and menstruating women.
Supporting Walpole’s guidance, experts at Health.com affirmed, “You should not take calcium and iron supplements together, as calcium can decrease iron absorption.” They recommended taking iron one hour before meals, with calcium taken after eating to minimize absorption issues.
The Risks of Vitamin C and B12
The second combination of concern involves vitamin C and vitamin B12. Walpole noted that high doses of vitamin C, particularly those exceeding 1,000 mg, may interfere with a protein essential for vitamin B12 absorption. Although the exact mechanism is not fully understood, this disruption could lead to decreased B12 uptake.
“This is especially relevant for those with borderline B12 deficiency, like vegans,” Walpole said. A vitamin B12 deficiency can result in various symptoms, including weakness, fatigue, heart palpitations, and even nerve-related issues such as numbness and tingling.
The Mayo Clinic has indicated that taking vitamin B12 with vitamin C might lower the available amount of vitamin B12 in the body, further emphasizing the need to be cautious with these supplements.
Zinc and Copper: Competing Minerals
Lastly, Walpole addressed the combination of zinc and copper. Both minerals are essential for health, yet they compete for absorption in the intestines. “When you consume high amounts of zinc, it takes up the ‘absorption space’, leaving less room for copper,” she explained.
Long-term excessive intake of zinc, whether through supplements or certain medications, could lead to a copper deficiency. Symptoms of this deficiency include impaired wound healing, fatigue, and changes in hair and skin pigmentation.
Medsafe has also reported that “zinc may inhibit the absorption of copper, leading to reduced copper levels and potentially copper deficiency.” This interaction underscores the importance of managing mineral intake carefully.
In conclusion, while dietary supplements can provide valuable nutrients, it is crucial to be aware of potential interactions between them. Individuals should consult healthcare professionals before combining supplements to ensure they are not inadvertently compromising their health.