Coffee and supplements: How to drink to be both healthy and beautiful?

Which vitamins or minerals are most affected?

A study shows that coffee contains caffeine and tannins (polyphenols) that can bind to minerals such as calcium, magnesium, zinc, phosphorus and iron, thereby hindering the absorption of some nutrients in supplements, according to Health (USA).

Accordingly, drinking coffee can reduce the absorption or increase the excretion of certain substances such as:

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Iron : Polyphenols in coffee inhibit the absorption of non-heme iron (the form of iron that usually comes from plants). Studies show that absorption can be reduced by 40-90%, depending on the polyphenol content and type of coffee consumed.

Calcium : Research shows that caffeine can slightly increase the amount of calcium excreted in urine, thereby reducing bone mineral density, especially in people with low calcium intake or inflammatory bowel disease (IBD).

Zinc : Nutritionist Steph Greunke, in the US, said that tannins and caffeine in coffee bind to zinc, making it harder for the body to absorb zinc, but still to a lesser extent than iron.

Vitamin D : High caffeine intake may be linked to low vitamin D levels. A 2021 study found that people with the highest caffeine intake were 48% more likely to be deficient in vitamin D than those with the lowest intake. However, more research is needed to confirm this.

Magnesium : According to research, caffeine can increase magnesium excretion. Moderate coffee consumption usually has no significant effect, but prolonged and heavy consumption can lead to magnesium deficiency.

Overall, the effects of coffee on these nutrients are usually mild and are unlikely to cause deficiencies if you eat a balanced diet. However, drinking too much coffee can reduce iron and calcium levels in the body, especially in people with poor diets or underlying medical conditions.

Should I drink coffee before or after?

To optimally absorb nutrients, people should arrange a reasonable time to drink coffee when taking supplements.

For iron, take 1-2 hours before or after coffee, combined with foods rich in vitamin C or vitamin C tablets to increase absorption.

For other minerals such as zinc, magnesium, calcium and multivitamins containing minerals, it is also recommended to take them at least 1 hour before or after consuming coffee.

In addition to paying attention to when you drink, people should also limit their total caffeine intake and maintain a balanced diet. Recommendation: Adults should not consume more than 400 mg of caffeine per day (about 4 cups of brewed coffee).

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Supplements that are less affected by coffee

Caffeine has little effect on the absorption of many popular supplements. The following can be taken with coffee without reducing their effectiveness:

• Fat-soluble vitamins such as A, E.
• Water-soluble vitamins such as C and B12.
• Omega-3, probiotics.

Morning habits to help you drink coffee while optimizing nutrient absorption

Drink water first: Helps the body stay hydrated and aids digestion.

Time it right: Avoid drinking coffee right before or after taking iron, calcium, zinc, or magnesium supplements.

Take fat-soluble vitamins with meals: Helps maximize absorption.

Don’t worry: The occasional coffee and supplement is not a big deal. The important thing is to maintain a regular supplement routine and a healthy diet.