Coffee may reduce the absorption of iron, calcium, magnesium and some vitamins.Wait at least 1 hour after coffee to take supplements for better nutrient uptake.Not everyone needs supplements\u2014talk to your provider before adding them to your routine.<\/p>\n
If you\u2019re the kind of person who can\u2019t start their day without a cup (or two) of coffee, you\u2019re not alone. Coffee is a staple morning ritual\u2014whether it\u2019s sipped alongside breakfast, before a workout or first thing after waking up, that morning brew helps us feel energized and ready for the day. But if you also take vitamins or minerals as part of your morning routine, it\u2019s worth knowing how coffee might influence how your body absorbs those nutrients.\n<\/p>\n
Caffeine, polyphenols and coffee\u2019s mild diuretic effect<\/a> can interfere with how your body uses certain vitamins and minerals. “For instance, iron absorption can be slowed by caffeine and caffeine can impact certain nutrients via its diuretic properties,” says Philip Ngo, Pharm.D.\u00a0\n<\/p>\n We spoke with pharmacists to understand how coffee can impact nutrient absorption\u2014and what you can do to get the most from your supplements.\n<\/p>\n 1. Iron\u00a0 <\/p>\n Iron<\/a> is essential for growth, hormone production and cellular function. And it\u2019s a common nutrient deficiency, so your healthcare provider may have suggested supplementing. “Having coffee with an iron supplement or fortified cereal may make your body absorb less iron,” notes Bo Wang, M.D., Pharm.D. “Over time, a heavy caffeine habit could potentially impact bone and mineral health.” One study found that drinking coffee with iron reduced absorption by 54%. Pairing it with breakfast further lowered absorption.\n<\/p>\n This interaction isn\u2019t about the caffeine\u2014it\u2019s due to chlorogenic acid, a polyphenol in coffee and tea. “This compound is a strong inhibitor of non-heme iron absorption (the type found in plant foods and supplements),” adds Elise Kim, Pharm.D., BCACP, CDCES, AHSCP-CHC. Researchers believe that the polyphenols may impact the way our gut absorbs iron.\u00a0\n<\/p>\n Wang recommends separating iron from coffee by at least one hour and pairing it with vitamin C-rich foods<\/a>, such as lemons and oranges, to enhance absorption.\n<\/p>\n 2. Vitamin D <\/p>\n Vitamin D<\/a> is a nutrient that is hard to get through diet alone, since it\u2019s not naturally found in many foods. However, our bodies can also make vitamin D from sunshine. “Research suggests that caffeine may reduce the expression of vitamin D receptors, which can lower vitamin D levels,” says Kim. “However, its clinical impact is still being studied.” A 2021 study linked higher caffeine intake with lower circulating levels of vitamin D, though more research is needed.\n<\/p>\n To get the most from your supplement, consider spacing it at least an hour away from your coffee, Ngo suggests. And since vitamin D is fat-soluble, taking it with a meal that includes healthy fats can help improve absorption.\n<\/p>\n 3. B Vitamins\u00a0 <\/p>\n This group of water-soluble vitamins<\/a>\u2014including B1, B2, B7, B9 and B12\u2014supports energy production, nerve function and red blood cell formation. Water-soluble vitamins dissolve in water, and our bodies cannot store a lot of excess at one time.\n<\/p>\n “As B vitamins are water-soluble, caffeine\u2019s mild diuretic effect can increase how much your body excretes, especially with higher caffeine intake,” says Kim. Studies show that people who drink coffee tend to have lower levels of circulating B vitamins, likely due to urinary losses.\n<\/p>\n \u201cAvoid taking supplements with coffee or tea,” advises Wang. “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.”<\/p>\n 4. Magnesium\u00a0 <\/p>\n