Our bodies rely on certain important vitamins and minerals to ensure everything is working to its fullest potential. Deficiencies in certain nutrients can have serious effects on the body.
You should get most of what you need by eating a healthy, balanced diet, but you may need supplements to reach the levels you need.
However, with many things we take, there are potential side effects and risks associated with taking supplements.
With this in mind, experts spoke to Express.co.uk about three supplement combinations that can actually have negative effects on your health.
Registered Nutritional Therapist Jen Walpole explains: “Supplements are a great way to fill in nutritional gaps, but it’s important to be aware of potential interactions. He offers three examples of supplements that shouldn’t be taken together.”
These three combinations are:
- calcium and iron
- Vitamin C and vitamin B12
- zinc and copper.
calcium and iron
According to Jenn, calcium can “hinder” iron absorption because it acts like a barricade in the digestive tract, making it difficult to absorb iron.
“This is especially true for 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.
“This can be harmful for people with or at risk for iron deficiency, such as vegetarians and menstruating women.”
The Mayo Clinic in the United States warns: “Do not take iron supplements at the same time as antacids or calcium supplements.”
Experts there say it’s best to wait one to two hours between doses for maximum effectiveness.
Vitamin C and B12
High doses of vitamin C (more than 1,000 mg) can inhibit proteins in the stomach that are needed for vitamin B12 absorption, Jen said.
She continued: She says: “Although the exact mechanism is not fully understood, vitamin B12 intake may be reduced, especially for people who are borderline vitamin B12 deficient, such as vegans.
“B12 deficiency can cause weakness, fatigue, lightheadedness, heart palpitations, and shortness of breath.”
It may also lead to the following situations:
- Digestive problems such as constipation, diarrhea, loss of appetite, and wind
- Nerve problems such as numbness or tingling, muscle weakness, and difficulty walking
- Loss of vision and even psychological problems such as depression, memory loss, and behavioral changes occur.
The Mayo Clinic recommends taking vitamin C at least two hours after taking a vitamin B12 supplement to avoid problems.
zinc and copper
Zinc and copper are essential minerals, but they compete for absorption in the intestines.
“When you take in large amounts of zinc, it takes up ‘absorption space,’ leaving less room for copper to be taken up,” Jen added.
“Long-term excessive zinc intake (through supplements or certain medications) can lead to copper deficiency.
“This can manifest as impaired wound healing, fatigue, bone weakness, and changes in hair and skin pigmentation.”
Again, the Mayo Clinic recommends waiting two hours between taking these supplements.
