Dietitians Warn You Should Never Mix These Vitamins With Coffee
Do you usually pop your vitamins with your morning coffee? It might be time to rethink that habit.
Nutrition experts say that coffee—while packed with antioxidants and other perks—can actually mess with how your body absorbs certain vitamins and minerals. And if you’re already low in some of these nutrients, this could make things worse.
Here’s the scoop:
Coffee contains compounds like caffeine, polyphenols, and tannins. While they offer health benefits, they can also reduce the absorption of specific nutrients—especially if taken together.
Let’s break it down:
Vitamins & Minerals You Shouldn’t Mix with Coffee
Iron
Taking iron with coffee can cut your body’s ability to absorb it by more than half. A Swiss study found that women who took iron supplements with coffee absorbed 54% less iron than those who took it with water. To get the most benefit, take iron at least an hour before or after your coffee.
Vitamin D
Caffeine may lower levels of vitamin D in your body by interfering with the receptors that help absorb it. If you rely on supplements for bone health or immunity, space them away from your coffee.
B Vitamins
These water-soluble vitamins—including B6 and B12—can be flushed out of your body quicker when combined with coffee, thanks to caffeine’s diuretic effect. Plus, coffee’s polyphenols may reduce how well these vitamins are absorbed.
Calcium
Vitamin D helps your body absorb calcium. So if coffee lowers your vitamin D levels, calcium absorption can take a hit too—especially if you’re already low in either nutrient or at risk for conditions like osteoporosis.
What’s the Right Way to Take Vitamins if You Love Coffee?
- Separate your coffee and vitamins by at least 1 hour.
- Eat breakfast before drinking coffee, if possible. It’s gentler on your stomach.
- Limit coffee to two cups per day (about 200 mg caffeine) to reduce nutrient loss.
- Use a pill organizer to take morning-friendly supplements earlier, and coffee-sensitive ones later in the day.
- Switch your supplement routine to the afternoon or evening, when you’re less likely to drink coffee.
What About Tea?
Tea isn’t off the hook either. Black and green teas also contain tannins and caffeine, which can interfere with the absorption of iron, calcium, and other nutrients. So the same advice applies: don’t pair tea with certain supplements.
Easy Tips to Boost Vitamin Absorption
Eat more nutrient-rich foods
Get calcium from dairy, fortified plant-based milk, and leafy greens. Boost iron with meat, seafood, lentils, beans, nuts, and seeds. Pair iron-rich foods with vitamin C (like citrus) to enhance absorption.
Stay well hydrated
Caffeine causes fluid loss, which affects water-soluble vitamins (like B and C). Drink water and low-calorie drinks regularly.
Get tested regularly
Check your vitamin and mineral levels with your doctor at least once a year. If you’re deficient, your doctor may prescribe higher-dose supplements or dietary changes.
The Bottom Line
Love your coffee? No problem. Just don’t let it mess with your vitamin routine. The key is timing. Wait at least an hour before or after coffee to take your supplements—especially iron, vitamin D, B vitamins, and calcium. Eat more nutrient-rich foods, stay hydrated, and visit your doctor regularly to stay on track.
#HealthyHabits #VitaminTips #CoffeeLovers #NutritionAdvice #WellnessRoutine