For many Ukrainians, a morning without coffee is almost impossible. However, if you are used to taking vitamins or minerals at the same time, you should know: coffee can significantly reduce their effectiveness. Pharmacists advise taking at least an hour's break between a cup of espresso and taking supplements.
The caffeine, polyphenols, and mild diuretic effects of coffee alter the body's ability to retain certain vitamins and minerals. "For example, coffee can reduce iron absorption and increase magnesium and calcium excretion," explains pharmacist Philip Ngo.
Here are some of the most common examples:
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Iron. Coffee reduces its absorption by more than half, especially if you drink it with a meal. A life hack is to take iron with foods rich in vitamin C, and postpone coffee for an hour.
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Vitamin D. There is evidence that caffeine reduces the activity of its receptors. It is better to take the supplement separately from coffee, preferably with fats.
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B vitamins. They are excreted in the urine, so the diuretic effect of coffee reduces their reserves. It is optimal to make an interval in time.
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Magnesium. Important for sleep and the cardiovascular system, but caffeine accelerates its loss. The conclusion is simple: magnesium in the evening, coffee in the morning.
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Calcium. After coffee, its excretion from the body increases by almost 80%. If you don't want losses, drink the supplement separately or add milk to your coffee.
Experts emphasize: coffee does not make vitamins useless, but their benefits are reduced if taken at the same time. "If you forget and drink coffee with a pill, it's okay. The problem is in the systematic combination," the experts add.
And most importantly: not everyone needs supplements. If you eat a balanced diet and have no confirmed deficiencies, your body may have enough of its own resources. Before spending money on pills, it is better to consult a doctor and get tested.
