For many, a morning cup of coffee or tea is an indispensable wake-up ritual. We often also use this moment to take our daily dose of vitamins.
Why might the combination of coffee and vitamins be ineffective? It has been shown that certain nutritional supplements do not work well in combination with caffeineCaffeine, found in both coffee and tea, can reduce the absorption of some key nutrients.
To ensure your body gets the best out of vitamins and minerals, it's important to know which supplements you shouldn't take with morning coffee or tea.
Never take these 6 vitamins with coffee
Iron
Iron is an essential mineral needed to form hemoglobin, which carries oxygen throughout the body..
Iron deficiency can lead to anemia, fatigue and reduced immunity. Women with heavy menstrual periods are particularly at risk. Caffeine can significantly reduce iron absorption, as the polyphenols present in coffee and tea inhibit its absorption in the digestive tract. This is especially true for plant-based iron (non-heme iron), which is found in cereals, nuts and green leafy vegetables.
If you are taking iron supplements or want to improve its absorption from food, do not drink coffee or tea for at least one to two hours before and after taking the supplement.
Vitamin D
Vitamin D is key for healthy bones, the immune system and good mood.
Vitamin D deficiency has been linked to sleep problems, increased susceptibility to infections, and poor bone and dental health. Research has shown that caffeine reduces the activity of vitamin D receptors in the body, which can weaken its effectiveness. If you take vitamin D, take it with a glass of water and avoid caffeine for at least a while.
Vitamin C
Vitamin C supports the immune system, stimulates collagen formation and acts as an antioxidant..
Since it is a water-soluble vitamin, it is quickly excreted from the body if it cannot be absorbed in time. Caffeine, which has a diuretic effect, can increase the excretion of vitamin C in the urine, thus reducing its effectiveness. To retain more vitamin C in the body, it is better to consume it with plain water and separately from coffee.
B vitamins
B vitamins are crucial for energy metabolism, nervous system function and skin health..
Thiamine, riboflavin, niacin, folic acid, and vitamin B12 are water-soluble and can also be quickly flushed out of the body by caffeine. If you take a B-complex vitamin, make sure to take it with a meal and not with your morning coffee or strong tea.
Magnesium
Magnesium is important for the proper functioning of muscles, heart and nervous system..
It also helps regulate blood pressure and supports quality sleep. Caffeine increases the excretion of magnesium from the body through the kidneys, which can lead to a deficiency in the long term. If you take magnesium as a dietary supplement, take it in the evening or at least an hour after drinking coffee.
Potassium
Potassium is a key electrolyte for proper muscle function, fluid balance, and heart rate..
Like magnesium, potassium is susceptible to increased excretion due to the diuretic effect of caffeine. To maintain electrolyte balance, it is recommended to take potassium supplements with meals or plain water, away from the time you consume coffee or tea.
How to take dietary supplements correctly?
To ensure the best absorption of vitamins and minerals, always take your supplements with a glass of water, at least 30 minutes before or after drinking coffee or tea.
Be especially careful with iron, it is recommended to wait one to two hours before and after consuming caffeinated drinks. For optimal absorption of iron, consume it with a drink rich in vitamin C, such as orange juice. Magnesium and potassium are ideal for the evening hours, as they contribute to relaxation and better sleep.
