Avoid These Supplement Combinations to Protect Your Health

A registered nutritional therapist has issued a warning regarding the health risks associated with certain combinations of dietary supplements. According to Jen Walpole, individuals should avoid taking specific supplements together, as these combinations can lead to adverse health effects. While many people use supplements to support a balanced diet, the potential interactions between these products warrant careful consideration.

Walpole highlighted three pairs of supplements that pose risks when taken in conjunction. The first combination to avoid is calcium and iron. She explained that calcium can hinder the absorption of iron in the digestive system, particularly affecting non-heme iron found in plant-based foods and supplements. “Taking calcium and iron supplements together can significantly reduce your body’s ability to absorb iron,” Walpole noted. This interaction is especially concerning for groups at risk of iron deficiency, including vegetarians and menstruating women.

Supporting this view, experts at Health.com emphasized that calcium can decrease iron absorption. They recommend taking iron supplements at least one hour before a meal, while calcium should be consumed after eating to minimize this interaction.

Another risky combination involves vitamin C and vitamin B12. Walpole pointed out that high doses of vitamin C, particularly those exceeding 1,000 mg, may disrupt a protein in the stomach that is essential for B12 absorption. “While the exact mechanism isn’t fully understood, it could potentially decrease B12 uptake, especially for those with borderline B12 deficiency, like vegans,” she stated. A deficiency in vitamin B12 can lead to a range of health issues, including fatigue, heart palpitations, and even neurological concerns such as memory loss.

The Mayo Clinic corroborated Walpole’s claims, warning that taking vitamin B12 in conjunction with vitamin C might lower the amount of available B12 in the body. This interaction can have serious implications for individuals who rely on supplements for their daily nutrient intake.

The third combination to avoid is zinc and copper. Both minerals are essential for health, but they compete for absorption in the intestines. Walpole explained, “When you consume high amounts of zinc, it takes up the ‘absorption space’, leaving less room for copper to be taken up.” Long-term excessive zinc intake, whether through supplements or medications, can lead to copper deficiency. Symptoms of this deficiency may include impaired wound healing, fatigue, and changes in hair and skin pigmentation.

According to Medsafe, zinc may inhibit copper absorption, resulting in reduced copper levels in the body. This highlights the importance of understanding how different supplements interact with one another, as the consequences can affect overall health.

As the popularity of dietary supplements continues to grow, it is crucial for individuals to remain informed about potential interactions. Consultation with healthcare professionals is advisable when considering the use of multiple supplements. By being aware of these interactions, individuals can make better-informed decisions about their health and nutrition.