For many people, a cup of coffee or tea in the morning is an indispensable ritual to wake up. We often use this moment to take our daily dose of vitamins.
Why could the combination of coffee and vitamins be ineffective? It has been shown that some food supplements do not work well in combination with caffeine. Caffeine, present both in coffee and in tea, can reduce the absorption of some essential nutrients.
To ensure that your body gets the best from vitamins and minerals, it is important to know which supplements you shouldn’t take with morning or tea coffee.
Never take these 6 vitamins with coffee
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Iron is an essential mineral necessary to form hemoglobin, which transports oxygen throughout the body..
Iron deficiency can cause anemia, fatigue and reduction of immune defenses. Women with abundant menstrual cycles are particularly at risk. Caffeine can significantly reduce iron absorption, since the polyphenols present in coffee and tea inhibit their absorption in the digestive tract. This is particularly true for the iron of vegetable origin (non -EME iron), present in cereals, dried fruit and green leafy vegetables.
If you are taking iron supplements or want to improve their absorption through food, do not drink coffee or tea for at least one or two hours before and after taking the integrator.
Vitamin d
Vitamin D is fundamental for the health of the bones, the immune system and the good mood.
The lack of vitamin D is associated with sleep problems, greater predisposition to infections and compromise of the health of bones and teeth. Research has shown that caffeine reduces the activity of vitamin D receptors in the body, which can weaken their effectiveness. If you take vitamin D, take it with a glass of water and avoid caffeine at least for a while.
Vitamina C
Vitamin C strengthens the immune system, stimulates the formation of collagen and acts as an antioxidant..
Since it is a water -soluble vitamin, if it is not absorbed in time it is quickly eliminated by the body. 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 take it with natural water and separately from the coffee.
B vitamins
The B vitamins are essential for energy metabolism, the functioning of the nervous system and the health of the skin..
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Thiamine, riboflavin, niacin, folic acid and vitamin B12 are water -soluble and can be quickly eliminated by the body under the effect of caffeine. If you take B vitamins, make sure you take them during meals and not with the morning coffee or with a strong tea.
Magnesium
Magnesium is important for the correct functioning of the muscles, heart and nervous system..
It also helps to regulate blood pressure and encourage sleep quality. Caffeine increases magnesium excretion from the body through kidneys, which can lead to long -term deficiency. If you take magnesium as a food supplement, take it in the evening or at least an hour after drinking coffee.
Potassium
Potassium is a fundamental electrolyte for correct muscle functioning, the balance of liquids and heart rate..
Like magnesium, potassium is sensitive to the increase in the excretion due to the diuretic effect of caffeine. To maintain electrolytic balance, it is recommended to take potassium supplements during meals or with natural water, far from the moments when coffee or tea are consumed.
How to correctly take food supplements?
To ensure optimal absorption of vitamins and minerals, always take supplements with a glass of water, at least 30 minutes before or after drinking coffee or tea.
Pay particular attention to iron; It is recommended to wait a or two hours before and after taking caffeine drinks. For optimal iron absorption, consume it together with a drink rich in vitamin C, such as orange juice. Magnesium and potassium are ideal for evening hours, since they contribute to relaxation and better sleep.
