Could Caffeine Be Interfering With Your Supplements?

Most of us start our day with a cup of coffee or tea, and while there’s a range of benefits that caffeine offers, if you take supplements for vitamins and minerals within a short time frame of drinking your morning cup, your body mightn’t be absorbing the nutrients as well as it could be!

While caffeine itself does not directly withdraw nutrients from supplements, it can have effects on nutrient absorption and how our body utilises them. Let’s break down which supplements mightn’t be as effective when taken too close to caffeine consumption.

Caffeine can negatively affect calcium absorption in the body! It can actually reduce the overall calcium levels available in our body to absorb. This effect is more notable in people with a low calcium intake to begin with, and if you already suffer from a calcium deficiency this could potentially lead to decreased bone density over time. 

Calcium is an important mineral, especially for women, so it’s best to wait 1-2 hours after your caffeinated beverage to take your calcium supplement. 

Women have a higher tendency to develop an iron deficiency than men, so it’s a common supplement we ladies have to take! And a very important mineral for women in general. 

Caffeine can inhibit the absorption of non-heme iron, which is the type of iron that supplements typically contain. This is because caffeine interferes with our gut’s ability to absorb iron. 

To minimise any nutrient withdrawal, take your iron supplement at least 2-3 hours after coffee or tea. 

Caffeine can negatively affect magnesium absorption because of the affect it has on our gut. It won’t directly affect your magnesium levels in the body, but it will halt further absorption of magnesium gradually in your intestines. Magnesium is a very important mineral for ladies!

For maximum magnesium absorption, take your supplement 2-3 hours after your caffeinated beverage. 

Evidence suggests that caffeine inhibits our vitamin D receptors, meaning it will limit the amount our bodies will absorb. Vitamin D is important for many reasons, but especially in how our body absorbs and uses calcium. 

Wait about 2-3 hours after your morning cup to take your vitamin D supplement so your body can absorb it more effectively.

Caffeine interferes with the absorption of certain B vitamins, these include biotin, folic acid, niacin, and more. These vitamins play a huge role in immune function and turning food into energy, so it’s essential our bodies receive an adequate amount.

There is one exception! It seems vitamin B12 and caffeine are a good pair. Caffeine stimulates the production of stomach acid, which helps our body absorb B12. So, if you’re only taking vitamin B12 supplements, you’re fine to take them within a short time frame of your caffeinated drink, but other B vitamins should be taken 2-3 hours after your last sip. 

It's best to research any supplement you're taking. Caffeine has more of an effect on the body than you might think. Like sugar, it’s practically nature’s drug. 

Supplements should be taken at the same time everyday, so just be mindful of how close you’re taking them with any caffeinated beverage. 

Take a look at our blog on the ultimate micronutrient guide to learn more about just how important some of these vitamins and minerals are.