Millions of Britons taking daily vitamin supplements could be unknowingly putting their health at risk through dangerous combinations, medical experts have warned.
Healthcare professionals are sounding the alarm about three common supplement pairings that may cause more harm than good, potentially leading to serious health complications.
The Risky Trio: Supplement Combinations to Avoid
Calcium and Iron: When taken together, these essential minerals compete for absorption in your body. "Calcium can significantly reduce iron absorption by up to 50%," explains Dr Sarah Brewer, medical nutritionist. "This is particularly concerning for women and individuals with anaemia who rely on iron supplements."
Vitamin C and Copper: While Vitamin C is celebrated for boosting immunity, excessive amounts can interfere with copper absorption. "High-dose vitamin C supplements can create copper deficiency over time, affecting nerve function and iron metabolism," warns nutritionist Rob Hobson.
Vitamin D and Vitamin K2: Though both are crucial for bone health, improper ratios can cause problems. "Vitamin D increases calcium absorption, but without adequate K2 to direct it to bones, calcium may deposit in arteries," cautions Dr Brewer.
Safer Alternatives and Expert Recommendations
Healthcare professionals recommend simple adjustments to ensure supplement safety:
- Take calcium and iron supplements at least four hours apart
- Monitor vitamin C intake and ensure adequate copper through diet
- Consider combined Vitamin D and K2 supplements with proper ratios
- Consult with your GP before starting any new supplement regimen
Rob Hobson emphasises: "Many people are wasting money on supplements that cancel each other out or, worse, could be harming their health. Always seek professional advice rather than self-prescribing."
The NHS advises that most people can get all necessary nutrients through a balanced diet, making supplements unnecessary for many. However, specific groups, including pregnant women, older adults, and those with certain medical conditions, may benefit from targeted supplementation under medical guidance.
