Many people enjoy coffee as part of their daily routine, but it can affect how the body absorbs essential nutrients. Understanding this interaction is key for those who take vitamins or minerals. Caffeine and compounds in coffee can interfere with the absorption of iron, calcium, magnesium, and certain vitamins. This means that timing your coffee and supplements can make a difference in how well your body uses these nutrients.
• Iron: Coffee can significantly reduce iron absorption. It's best to wait at least one hour after drinking coffee before taking iron supplements and pair them with vitamin C-rich foods for better uptake.
• Vitamin D: High caffeine intake may lower vitamin D levels. To maximize absorption, take vitamin D supplements at least one hour after coffee and with healthy fats.
• B Vitamins: Caffeine can increase the loss of B vitamins through urine. It's advisable to avoid taking these supplements with coffee and wait an hour if possible.
• Magnesium and Calcium: Both minerals may be lost due to caffeine's diuretic effect. Spacing out supplements from coffee can help improve absorption.
Being mindful of when you consume coffee in relation to supplements is important for optimizing nutrient intake. While coffee can impact absorption, not everyone needs to take supplements. A balanced diet may be sufficient for many people, and consulting a healthcare provider can help determine individual needs.
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