Coffee presents countless health benefits; Its qualities are no longer to be demonstrated. But when an espresso is taken with vitamin supplements, it can greatly reduce their absorption. Julie Boët, a nutritionist dietician, reveals the list of those to never take with coffee.
Caffeine and tannins reduce the efficiency of supplements
If throwing yourself on your cup of coffee as soon as you get up is a habit that could not be more commonplace, its effects on the body are nonetheless real.
“”Coffee and tea, although rich in antioxidants and appreciated for their stimulating effects, can interfere with the absorption of certain vitamins and minerals when consumed at the same time “warns Julie Boët, nutritionist dietitian.
The problem would mainly come from two compounds: “Caffeine and tannins (or polyphenols). These substances have the capacity to go and inhibit the intestinal absorption of several micronutrients, thus reducing their effectiveness. Caffeine can also speed up intestinal transit, reducing the time available for absorption “, she said.
Sufficient arguments to take precautions … and adopt, right now, the right reflexes in the event of complementation. Discover the 6 vitamins and minerals not to associate with coffee.
Iron (especially non -hemine iron, of vegetable origin)
“Tanins form insoluble complexes with iron, making its intestinal absorption very difficult. This can worsen deficiencies, especially in women or vegetarian people. We can therefore limit the consumption of these drinks during a meal containing a source of food (red meat, spinach …)”, Recommends Julie Boët.
Vitamin D
“Caffeine could disrupt the metabolism of vitamin D and reduce its intestinal absorption, impacting the absorption of calcium”, underlines the expert.
Calcium
“Caffeine slightly increases the urinary excretion of calcium, which can be problematic if the calcium intake is insufficient or if the supplement is taken with a caffeinated drink”, alerts the nutrition specialist.
Zinc
“As for iron, tannins can limit the absorption of zinc, essential to proper immune functioning and healing”, Indicates Julie Boët.
Magnesium
“Caffeine has a slightly diuretic effect which can promote the loss of magnesium by the urine, reducing long -term reserves”, warns the practitioner.
Vitamins B (notably B1, B6, B12)
“Some studies suggest that caffeine could alter absorption or accelerate the elimination of certain B vitamins, including B1 (thiamine), essential for energy metabolism”, still specifies the nutritionist.
The advice of our nutritionist
Some other useful tips:
- Wait at least 1 hour before or after drinking coffee or tea to have your vitamin or mineral supplements. “”This gives the body time to properly absorb nutrients “;
- Take your vitamins with a meal (except contraindications): “The presence of fats and other nutrients promotes better assimilation, in particular for fat -soluble vitamins (A, D, E, K) “;
- If you are used to drinking coffee or tea in the morning, “Book the taking of your supplements at lunch or dinner, depending on the specific recommendations of the supplement “;
- For iron, prefer an empty puff or a socket with a food rich in vitamin C (like an entire orange or a kiwi), “which increases its absorption“Concludes Julie Boët, dietician-nutritionist.