Khaberni - Although vitamins and daily dietary supplements can sometimes be necessary, consuming them with coffee isn't always a good idea. According to a report published by Very Well Health, some dietary supplements do not interact well with caffeine, which can affect the body's absorption of them, as follows:
1. Iron
Iron transports oxygen in the blood and supports cellular functions. A person needs to take iron supplements if they have low iron levels.
Studies indicate that drinking coffee with iron supplements can reduce iron absorption. The tannins and polyphenols found in coffee can bind to iron, making it difficult for the body to absorb. However, it is important to remember that the effect of coffee on iron absorption depends on the timing of coffee consumption.
If a person is taking iron supplements to treat an iron deficiency, it is highly recommended to take them at least two hours before or after drinking coffee to enhance absorption.
2. Water-soluble vitamins
Coffee is a mild diuretic, meaning it can increase urination and lead to the loss of some nutrients. This can reduce the effectiveness of water-soluble vitamins such as B vitamins (including B1, B6, B7, B12) and vitamin C.
Since the body does not store these vitamins, any excess is excreted in the urine. Drinking a lot of coffee can accelerate this process, which can reduce absorption. For this reason, it is advised to consume vitamins and coffee at different times.
3. Vitamin D and Calcium
Coffee reduces the absorption of both vitamin D and calcium, as research indicates that increased caffeine intake is linked with lower levels of vitamin D. Coffee can interfere with supplements of vitamin D and calcium, as follows:
• Coffee reduces vitamin D by decreasing the number of receptors needed for absorption.
• Vitamin D receptors are also necessary for the absorption of calcium and bone health.
• The diuretic effect of coffee can increase the loss of calcium through urine.
Reducing the amount of coffee or adding one or two tablespoons of milk to the coffee can minimize the negative impact.
Moderate coffee consumption does not significantly impact bone density. However, people at risk of low calcium levels or osteoporosis should be cautious. It is preferable to take calcium or vitamin D supplements at a different time from drinking coffee.
4. Magnesium and Zinc
The polyphenols and tannins found in coffee can bind to other essential minerals, such as magnesium and zinc, reducing their absorption. The diuretic effects of coffee can also increase the loss of nutrients through urine. It is recommended to take magnesium or zinc separately from coffee for best results.
5. Melatonin
Melatonin is a hormone naturally produced by the body, which regulates the biological clock. It is stimulated by darkness at night. It is also available as a dietary supplement over the counter and is used to improve sleep.
As a stimulant, coffee works against melatonin by keeping you awake and making it difficult to sleep, especially if consumed before bedtime. To avoid its interference with melatonin, it is preferable to separate the intake of coffee from melatonin by several hours. It is generally advised to avoid caffeine at least six hours before sleep.
How to Avoid Interactions with Coffee
The key to avoiding interactions between coffee and dietary supplements is timing. It is advised to take vitamins or daily dietary supplements separately from a cup of coffee, preferably a few hours earlier, and this way, any potential interactions can be minimized and optimal absorption ensured.
