Effects of coffee on the absorption of iron, magnesium, and calcium supplements in your body
Many people start their day with a cup of coffee, but they should be cautious when taking nutritional supplements, as research published in the American Journal of Hematology indicated that this beverage reduces the effectiveness of vitamins and minerals.
This study found that coffee, combined with iron supplementation, reduced fractional absorption of the mineral by 54 percent compared to the addition of water alone.
Furthermore, they noted that when consumed with a breakfast that included this beverage and orange juice, the reduction was 66 percent, even in the presence of vitamin C, known to promote iron assimilation.
These supplements should be taken in the morning. Photo: iStock
On the other hand, research showed that when iron is taken with 80 milligrams of vitamin C, absorption increases by 30 percent . Furthermore, the best time to take it is in the morning, to take advantage of all the benefits.
“Consumption with coffee decreased iron absorption by 54 percent; consumption with breakfast , including coffee, decreased iron absorption even further, by 66 percent , despite the presence of 90 mg of ascorbic acid in the meal,” said Hanna K. von Siebenthal, senior author of the study.
Coffee contains polyphenols, such as chlorogenic acid, which can form insoluble complexes with iron in the intestine, preventing its absorption and eliminating it from the body.
Furthermore, scientists reported that even vitamin C cannot completely neutralize the inhibitory effect of coffee, so they do not recommend its use with supplements.
After taking these supplements, you should wait at least an hour before drinking coffee. Photo: iStock
Researchers have proposed several strategies to maximize the absorption of iron and other minerals, including:
- Take supplements in the morning, away from coffee, meals, and dairy products.
- Drink beverages rich in vitamin C.
- After consuming the supplements, wait at least one hour before drinking the coffee.
- To correct iron deficiency and prevent anemia, they must improve the absorption of micronutrients such as magnesium and calcium.
- Separate coffee consumption from magnesium and calcium supplements to reduce urinary excretion and improve the effectiveness of the supplement.
On the other hand, Hanna K. von Siebenthal commented that the effectiveness of these supplements doesn't depend solely on the dosage, but must be accompanied by good habits. Furthermore, any changes in intake should always be discussed with your primary care physician.
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