Do you begin your day with a cup of hot coffee and a handful vitamins? You may want to reconsider your routine. Coffee can give you the energy boost that you need, but it can also interfere with your body’s ability to absorb certain nutrients. We’ll explore which supplements to avoid with coffee.
Iron is one of those key vitamins. Coffee contains compounds known as polyphenols that bind iron during digestion. This reduces iron absorption. Plant foods that contain non-heme iron are particularly affected. This is due to their polyphenol content which can transform non heme iron into a non-absorbable form, says Rhian Stephenson.
Coffee also affects vitamin D. Some studies have shown caffeine can reduce the expression of vitamin D-receptors, resulting in lower levels for those who consume more coffee.
Vitamin C and B vitamins can also be affected. Caffeine has a diuretic effect, which increases urine production. This can flush out water-soluble vitamins from your body before they are absorbed. Caffeine can also affect magnesium and potassium levels, as it increases their excretion.
How should you take your vitamins? Take them with a glass or water. Lucy Goff, the founder of Lyma and a coffee enthusiast, recommends taking your supplement 30 minutes before or following caffeine consumption. Iron supplements should be taken at least one to two hours after coffee or tea.
What is the takeaway? Take your vitamins at the right time. Simple adjustments to your daily routine can help your body get the most out of your supplements. You don’t need to change your morning coffee routine. Just give it some time before or after you take your vitamins.
