Experts are warning against taking five vitamin and mineral supplements with your morning coffee.
Caffeinated foods and beverages have become staples in most modern-day diets, whether it be a midday pick-me-up or a boost of energy right before a workout.
Two in three American adults drink some form of coffee every day, according to the National Coffee Association.
And approximately 59 million Americans regularly consume some kind of vitamins or supplements.
However, multiple pharmacists suggest not taking certain ones, including iron, calcium, magnesium and some vitamins, while sipping on a cup as it may reduce absorption in the body.
Dr Philip Ngo, a pharmacist with over a decade of experience in community pharmacy, explained: ‘For instance, iron absorption can be slowed by caffeine and caffeine can impact certain nutrients via its diuretic properties.’
Caffeine and polyphenols found in coffee can act as diuretics, meaning they increase urine production.
This can become a problem as water-soluble vitamins, which aren’t stored in the body for long, can be flushed out through urine before they are fully absorbed.
Additionally, the tannins in coffee can also bind themselves to certain mineral-based supplements, which can prevent proper absorption in the body.
As a result, doctors recommend waiting at least an hour after drinking a cup of coffee to take supplements for better nutrient absorption.
Two in three American adults drink some form of coffee every day, according to the National Coffee Association
Below, DailyMail.com details the five supplements you should avoid consuming with coffee:
1. Vitamin D
Regularly taking a Vitamin D supplement can help improve bone health, muscles and immune health and studies have also shown that it can reduce the risk of developing dementia and Alzheimer’s disease.
However, experts say that drinking caffeine can reduce the production of Vitamin D receptors cells. This can hinder the body’s ability to absorb the vitamin from supplements and food.
As of 2024, about 42 percent of American suffer from Vitamin D deficiency. Low Vitamin D can lead to a loss of bone density, which can contribute to osteoporosis and fractures (broken bones) as well as muscle pain and weakness.
Dr Elise Kim, a New York-based pharmacist, told Eating Well: ‘Research suggests that caffeine may reduce the expression of Vitamin D receptors, which can lower vitamin D levels.’
While more research is needed to discover why coffee affects cell receptors, a 2021 International Journal for Vitamin and Nutrition Research found initial links between high caffeine intake and low circulating levels of vitamin D in the blood.
Dr Ngo suggests taking Vitamin D supplements with a meal that includes healthy fats to help improve absorption.
2. Calcium
Similarly to Vitamin D supplements, calcium supplements also help improve bone, heart, brain and cell health, protecting against cancer, diabetes and high blood pressure.
But due to the diuretic effect of caffeine, drinking coffee can interfere with how the body absorbs calcium from supplements by increasing the amount of calcium the kidneys eliminate through urine.
This can lower calcium absorption in the body as most of it would be removed from the body instead of being reabsorbed by the kidneys, as evidenced by a 2012 Nutrition study.
Adding milk to your coffee may help offset calcium loss and spacing out calcium supplements two hours after your coffee help support better absorption, Dr Kim suggested.
A low calcium level, also known as hypocalcemia, can lead to a variety of health problems including muscle cramps, numbness or tingling, fatigue and bone problems like osteoporosis.
In severe cases, it can also lead to seizures, heart problems and even breathing difficulties.
Doctors recommend waiting at least an hour after drinking a cup of coffee to take supplements for better nutrient absorption
3. Iron
The primary use of iron supplements is to treat or prevent iron-deficiency anemia, a condition where the body doesn’t have enough healthy red blood cells to carry oxygen throughout the body due to insufficient iron.
Additionally, it is also prescribed to reduce fatigue, improve hair health, increase athletic performance and boost immunity.
Iron is also crucial for brain function and taking supplements can enhance concentration, memory, and overall cognitive performance in those with low iron.
Dr Philip Ngo, a pharmacist with over a decade of experience in community pharmacy
However, doctors claim that caffeine and tannins in coffee present in the body after drinking a cup can bind to iron in supplement capsules, making it harder for the body to absorb the mineral.
A 2023 American Journal of Hematology study found taking iron supplements after drinking coffee reduced body absorption by 54 percent.
Dr Bo Wang, an internal medicine physician at the US Department of Veteran Affairs, told Eating Well: ‘Having coffee with an iron supplement or fortified cereal may make your body absorb less iron.
‘Over time, a heavy caffeine habit could potentially impact bone and mineral health.’
To ensure maximum absorption, Dr Wang advised taking supplements with vitamin C-rich foods, such as lemons and oranges rather than coffee.
4. Magnesium
Magnesium is a necessary mineral the body requires for the proper growth and maintenance of bones, nerve and muscle function, blood sugar management, blood pressure regulation and sleep quality.
Those suffering from migraine headaches, Type 2 diabetes, low bone density, cardiovascular disease and sleep problems are usually advised to take magnesium supplements.
But similarly to calcium, Dr Kim explained: ‘Caffeine can increase calcium and magnesium loss through urine.’
Caffeine can negatively impact magnesium absorption by increasing its excretion through urine, potentially leading to lower magnesium levels.
Additionally, coffee contains tannins and phytates, both compounds that can bind to minerals like magnesium and hinder its absorption in the digestive tract.
5. B Vitamins
Water-soluble B vitamins including B1, B2, B7, B9 and B12 play crucial roles in various bodily functions and are often taken as supplements to address deficiencies or support overall health.
All of these vitamins are also essential for energy production, nerve function, cell growth, and red blood cell formation.
However, the diuretic effects of caffeine can potentially cause problems with absorption of certain B vitamins as it can flush out the vitamin from the body through urine.
As Dr Wong explained: ‘B vitamins are water-soluble, caffeine’s mild diuretic effect can increase how much your body excretes, especially with higher caffeine intake.
‘Avoid taking supplements with coffee or tea. Wait an hour if you can. Water-soluble vitamins (C, Bs) are fine with or without food, but may go down easier after a meal.’
