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Vitamins and minerals are often billed as essential—and they are. But “essential” doesn’t mean “you can never have enough.” In fact, doctors emphasize that it’s actually possible to have “too much of a good thing” when it comes to vitamins and minerals. Often, nutrient overload occurs when people take excessive amounts of supplements. “Just because something is good for you doesn’t mean more is better,” explains Dr. Raj Dasgupta, MD, the chief medical advisor for Sleepopolis. “Your body needs the right balance of vitamins and minerals to work properly.” Supplements are often billed as “natural.” But he warns that over-supplementing can actually throw off the body’s natural processes. “It can block how other nutrients are absorbed and even harm your bones, kidneys or heart,” he shares, and he wants to double tap on that first body part: The bones. Overloading on one common supplement combination can weaken the bones, and honestly? The combo in question might surprise you. 🩺SIGN UP for Parade’s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self💊 This Common Supplement Combination Can Weaken Your Bones, Doctors Warn Doctors have a bone to pick with overloading on calcium and iron via supplements. “Too much of one can affect the amount of the other that is absorbed,” warns Dr. Swapnil Patel, MD, MHCM, FACP, Hackensack Meridian Jersey Shore University Medical Center’s vice chairman for the department of medicine. While it’s no secret that calcium is vital to bone health, Dr. Patel notes that it also affects the absorption of iron in the gastrointestinal tract. Calcium binds to iron, preventing it from dissolving properly and influencing absorption. Additionally, iron overload can impact the deposition of calcium in bone cells. In other words: “The body uses tightly regulated mechanisms for minerals like calcium and iron, and too much or too little disrupts those systems,” explains Dr. Uma Darji, MD, a board-certified family medicine doctor. “When you get nutrients from food, your body regulates absorption of them, but supplements can often skip this process.” These negative side effects, like weaker bones, can become even more troubling as we get older. “As we age, other health conditions, medications and lifestyle factors, such as stress and sleep problems, shift how our bodies handle nutrients,” Dr. Darji warns. “Too many supplements can lead to harm. For example, instead of strengthening bones, you may end up weakening them.” She says that women in particular are taking bone health supplements and iron, especially for fatigue, “without the education about the risk of too much of these supplements.” Unfortunately, women are at greater risk for osteoporosis (especially post-menopause), which is why important to better understand how these supplements are really impacting the body. Related: This Popular ‘Healthy’ Drink Could Be Depleting Your Calcium Levels, Experts Warn How Calcium and Iron Overload Can Weaken Bones It may be surprising to learn that these vital nutrients can harm your bone health, especially calcium. However, doctors emphasize that it’s crucial to understand what too much iron and calcium can do to bone strength—separately and together. Yes, you can have too much calcium Dr. Darji concedes that it may “seem counterintuitive” to consider limiting calcium intake to protect your bone strength. “Many people think more calcium should only mean stronger bones,” she says. “When you take too much calcium, especially in supplements, it can lead to too much calcium in the blood, which can actually suppress your parathyroid hormone.” This suppression increases osteoclasts, which are large cells responsible for remodeling and repairing bones, as well as maintaining calcium levels. However, Dr. Darji explains that having too many or overactive osteoclasts “eat away” at the bone, especially without the help of osteoblasts. Osteoblasts play a crucial role in building and strengthening bones, but excessive calcium intake can hinder their ability to generate new bone. It can lead to a condition known as hypercalcemia, which she notes is a known cause of osteoporosis. Iron overload also weakens the bones We usually think of iron in relation to anemia. Too little can trigger anemia. Yet, too much can contribute to weaker bones. “Too much iron in the body can actually weaken bones by creating harmful molecules called reactive oxygen species (ROS) that damage bone cells,” Dr. Patel reports. “This oxidative stress harms the cells that build and maintain bone, slowing down bone formation and speeding up bone breakdown. High iron levels can also overstimulate the cells that dissolve bone tissue, leading to a gradual loss of bone density and strength.” He notes that excess iron is more common in individuals who require frequent blood transfusions or those with conditions like hemochromatosis, a genetic disorder that affects iron absorption. “Iron can build up enough to cause significant bone loss and increase the risk of osteoporosis,” Dr. Patel says. The risks of overloading on *both* iron and calcium TL;DR: Doing this makes your body a “home field” for a competition, but the effects aren’t fun and games. “Calcium and iron compete for absorption,” Dr. Dasgupta notes. “Taking too much of both can confuse the body and cause imbalances with other minerals that protect your bones, like magnesium and zinc. In theory, that mix could make bones weaker instead of stronger.” Additionally, if calcium prevails and affects iron absorption, it can lead to a deficiency. “Iron deficiency, even without anemia, is associated with decreased bone mineral density, increased bone fragility and a higher risk of osteoporosis,” says Dr. Jesus Lizarzaburu, MD, a family physician. If iron gets the “win” and blocks calcium absorption, that’s unsurprisingly an issue for bone strength. “Calcium is the primary mineral in the bone matrix, forming the foundation of strong and healthy bones,” Dr. Patel warns. Low calcium levels in the blood force the body to compensate. Dr. Patel reports that it takes calcium from the bones and utilizes it for essential functions, such as nerve signaling and muscle contraction. Over time, he says calcium deficiency can lead to osteoporosis. Related: The #1 Early Sign of Osteoporosis Most People Miss, According to Orthopedists How Much Calcium Do I Need per Day? Dr. Patel says the recommendations for daily calcium intake are: Adults 19–50 years: 1000 mg/day Women 51+ (or who are postmenopausal) and men older than 71+: 1200 mg/day “Supplements are generally not needed if dietary intake is adequate,” he explains. He suggests a food-first approach to calcium consumption that includes: Milk Yogurt Fish Kale Canned salmon Sardines with bones Legumes Almonds Related: This Popular Cheese Packs the Most Calories—and Registered Dietitians Warn Against Overdoing It How Much Iron Do I Need per Day? Iron intake needs vary. Dr. Patel shares that common guidance advises the following: Women ages 19 to 50: 18 mg/day Adult men and women: 51+ 8 mg/day Pregnant women: 27 mg/day He says most people don’t need to supplement, but some do, especially: Premenopausal women who have heavy periods People who are pregnant People consuming restricted diets People with anemia or absorption issues People with chronic blood loss He suggests trying to get iron through food if possible and says you can do just that by eating: Chicken Turkey Oysters Related: ‘I’m a Sports Dietitian, and This Is the #1 Meal I Recommend to Clients Over 50 for Strong and Healthy Aging’ Where To Find Help for Bone Health and Supplement Advice Bone health is a worthy focus. It’s important to know the signs of weaker bones so you can get help. Dr. Lizarzaburu says that signs of weak bones include: More fractures, especially after minimal trauma (AKA fragility fractures) You’re not as tall as you once were Your spine starts curving forward He says that weaker bones may not have any symptoms, and they don’t hurt. If you’re concerned about bone health, Dr. Patel suggests speaking with a primary care physician, an endocrinologist for metabolic workup, or a rheumatologist for autoimmune or inflammatory causes. Your doctor will likely order a bone density scan (DEXA) from there. Dr. Lizarzaburu notes that your family doctor can also help you determine if your weaker bones—or other health issues—are the result of nutrient deficiencies or overload. “Most people who go to their family physician for a yearly physical exam will have labs that include calcium levels and a complete blood count, which can show if a patient is anemic, usually from iron deficiency,” Dr. Lizarzaburu notes. It’s worth noting that you should always, always consult with your doctor before taking any kind of supplement—because bad supplement combos do happen. Up Next: Sources:
