For many, the easiest way to take vitamins is during or after breakfast. It becomes part of a daily routine. However, many people also drink caffeinated beverages in the morning without leaving a gap between the two. Here’s what happens in your body when you take vitamins with coffee or tea. Caffeine has a mild diuretic effect, which means water-soluble vitamins are absorbed less effectively and are excreted more quickly. The same applies to minerals like magnesium. Unfortunately, caffeine also interferes with vitamin D absorption. Both compete for receptors on bone-forming cells (osteoblasts) (1,2,3). As a result, caffeine binds to these receptors instead of vitamin D, reducing its effectiveness. Switching to decaf won’t solve the problem either. Tea contains phytates, which compete with iron for absorption. This means drinking tea while taking iron supplements can prevent proper absorption. For best results, wait at least 30 minutes after consuming coffee or tea before taking your vitamins. Iron supplements, for example, are best absorbed when taken with a vitamin C-rich juice.
Higher intakes of dietary caffeine are associated with 25-hydroxyvitamin D deficiency – PubMed (nih.gov)
Direct effects of caffeine on osteoblastic cells metabolism: the possible causal effect of caffeine on the formation of osteoporosis – PMC (nih.gov)
Caffeine regulates both osteoclast and osteoblast differentiation via the AKT, NF-κB, and MAPK pathways – PMC (nih.gov)
Higher intakes of dietary caffeine are associated with 25-hydroxyvitamin D deficiency – PubMed (nih.gov)
Direct effects of caffeine on osteoblastic cells metabolism: the possible causal effect of caffeine on the formation of osteoporosis – PMC (nih.gov)
Caffeine regulates both osteoclast and osteoblast differentiation via the AKT, NF-κB, and MAPK pathways – PMC (nih.gov)
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