If you’re worried that you’re not getting enough essential nutrients straight from the food you eat, or you’re experiencing a deficiency for any reason, taking daily supplements can be a great idea. However, it’s always important to do your research on the side effects and risks of any supplement or medication you’re considering adding to your regimen. As it turns out, many supplements out there are ineffective, and some can even be downright dangerous. One important but commonly overlooked factor to consider is how supplements interact with each other. There are many combinations that could actually be harmful. According to experts, that includes vitamin C and copper.
To learn more about why you might not want to take vitamin C and copper supplements at the same time, we checked in with General Practitioner Dr. Johannes Uys of Broadgate General. He told us that while both nutrients are important, since vitamin C can affect copper absorption, taking these supplements together could result in a copper deficiency. Read on for more info.
Risks of combining vitamin C and copper
Vitamin C and copper are both important nutrients to fit into your diet. While vitamin C is an antioxidant (found in many foods) that can help with a range of functions, including collagen synthesis, immune function, and wound healing, copper is known for its role in red blood cell formation, nerve function, and connective tissue maintenance, Dr. Uys explains.
Unfortunately, though, if you take them together, you may run into some roadblocks—particularly when it comes to copper absorption.
Dr. Uys breaks it down for us: "Vitamin C enhances the uptake and utilization of non-heme iron in our body, which is the form of iron found in plant-based foods and supplements," he notes. "Interestingly, it does the opposite with copper." This means that high doses of this vitamin could hinder copper absorption, "by competing for the same transport mechanisms within the intestines."
This will likely lead to lower copper levels in your body and could ultimately result in a copper deficiency. But what does that mean to your overall health? According to Dr. Uys, there are several risks associated with copper deficiencies.
"Copper plays a crucial role in the functioning of enzymes involved in energy production, connective tissue formation, and iron metabolism," he explains. "Insufficient copper levels can result in anemia, impaired immune function, decreased collagen synthesis, and neural abnormalities. Long-term copper deficiency may even lead to cardiovascular problems, bone abnormalities, and compromised brain function." Yikes!
How to prevent negative interactions with vitamin C and copper
Okay, so does this mean you should absolutely avoid taking vitamin C and copper together? While experts recommend taking them at the exact same time of day, there is a solution. Dr. Uys recommends timing them separately.
"If you are already taking a copper supplement or consuming copper-rich foods, it is advisable to separate the intake of vitamin C from the copper source by a few hours. This will help ensure that the absorption of copper is not significantly hindered by high vitamin C levels," he says.
Of course, the best way to get these nutrients (and all other nutrients, for that matter) is straight from the food you eat. "I recommend eating foods such as shellfish, liver, nuts, seeds, whole grains, and dark leafy greens which are all excellent sources of both vitamin C and copper," Dr. Uys recommends. "By consuming a varied and nutrient-rich diet, you can usually meet your body's requirements for these essential nutrients without the need for supplementation." Got it!
At the end of the day, it's important to remember that many supplements come with risks, especially when combined. The best plan of action is always to speak to a healthcare professional to figure out what will work best for you and your health needs. "If you still feel the need to take supplements, it is essential to consult with a healthcare professional or a registered dietitian. They can assess your individual needs, consider any underlying health conditions, and provide personalized recommendations for safe supplementation. This way, you can ensure that you are taking the appropriate dosage and avoid any potential harm associated with combining vitamin C and copper supplements," Dr. Uys concludes.
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