An expert has cautioned against combining three specific supplements due to potential risks. The simultaneous intake of these vitamins and minerals may have adverse effects rather than benefits.
Many individuals take supplements to complement a well-rounded diet. However, like with any consumable, there are possible side effects or risks associated with supplement usage.
In an interview with Express.co.uk, registered nutritional therapist Jen Walpole highlighted the importance of understanding potential interactions when using supplements. She emphasized that while supplements can help bridge nutrient gaps, it is crucial to be cautious of adverse effects.
Walpole identified three supplement combinations that should be avoided. For instance, she explained that calcium can impede iron absorption by forming a barrier in the digestive system, particularly affecting the uptake of non-heme iron found in plant-based foods and supplements.
She further warned that excessive doses of vitamin C, exceeding 1,000mg, might interfere with a stomach protein necessary for B12 absorption. This interference could lead to decreased B12 uptake, especially for individuals with borderline B12 deficiency, such as vegans.
Additionally, the competition for absorption between zinc and copper in the intestines was emphasized. High zinc intake can limit copper absorption, potentially causing copper deficiency over time. Symptoms of copper deficiency may include impaired wound healing, fatigue, bone fragility, and changes in hair and skin pigmentation.
Experts at Health.com supported these warnings, advising against taking calcium and iron supplements together due to the negative impact of calcium on iron absorption. They recommended taking iron an hour before a meal and calcium after eating to optimize absorption.
It was also noted that combining vitamin B12 with vitamin C may reduce the available amount of vitamin B12 in the body, as highlighted by the Mayo Clinic. Lastly, Medsafe cautioned that zinc could inhibit copper absorption, leading to potential copper deficiency due to the interaction between these two minerals.
Understanding these interactions is crucial for individuals using supplements to ensure optimal nutrient absorption and avoid any potential health risks.