Multiple studies have raised questions over the impact of coffee, including one from researchers at Creighton University and the University of Miami
Experts say your morning beveragecould be rendering the vitamins you take ineffective. In fact, the drink you choose could impact your bones and overall health, even if you’re taking several vitamins.
Research focused on the influence of energy and normal caffeine consumption and the effects of low doses of caffeine on human performance and mood has shown that while moderate caffeine intake can enhance mental and physical performance, excessive consumption can lead to harmful side effects such as anxiety, insomnia, high blood pressure, and fatigue.
A study shows a connection between vitamin and mineral absorption levels. According to health experts from Livestrong, these vital nutrients must be absorbed into the bloodstream to be effective, but drinking coffee – something many of us do before work – could interfere with this process.
Vitamin D and caffeine
For instance, when it comes to Vitamin D, researchers from Creighton University and the University of Miami discovered caffeine can disrupt the absorption of this vitamin. Published in the Journal of Steroid Biochemistry and Molecular Biology, the study reveals that higher caffeine levels lead to greater interference with vitamin D absorption. Experts believe this occurs because caffeine reduces the expression of vitamin D receptors on osteoblasts, the cells responsible for bone production.
Iron and caffeine
If you take iron, this could also be impacted, with another study showing: “A cup of coffee reduced iron absorption from a hamburger meal by 39% as compared to a 64% decrease with tea, which is known to be a potent inhibitor of iron absorption.
“When a cup of drip coffee or instant coffee was ingested with a meal composed of semipurified ingredients, absorption was reduced from 5.88% to 1.64 and 0.97%, respectively, and when the strength of the instant coffee was doubled, percentage iron absorption fell to 0.53%.”
It concludes: “These studies demonstrate that coffee inhibits iron absorption in a concentration-dependent fashion.”
Calcium and caffeine
Bad news. If you take calcium, it could also be affected. A study published in Osteoporosis International found drinking just one cup of coffee can slightly reduce calcium absorption and increase calcium loss through urine due to its diuretic effects. Further research involving 205 postmenopausal women, published in the American Journal of Clinical Nutrition, highlighted individuals with low milk or calcium intake who drink two or more cups of coffee a day may experience bone loss.
In yet another study, this time from Norway, nearly 20,000 women were involved, with results suggesting drinking nine or more cups of coffee per day could raise the risk of bone fractures. Furthermore, findings from the American Journal of Clinical Nutrition revealed that older women who drink cola daily may have lower bone mineral density compared to those who consume it less than once a month.
Can I keep drinking coffee?
The same study that looked into a hamburger meal above found that drinking coffee one hour before a meal does not reduce iron absorption. However, drinking coffee one hour after a meal did.
They note: “No decrease in iron absorption occurred when coffee was consumed 1 h before a meal, but the same degree of inhibition as with simultaneous ingestion was seen when coffee was taken 1 h later.”
If you’re taking vitamins for issues like fatigue, bone health, or other concerns, consider cutting back on caffeine if you’re consuming it in large amounts. If you’re worried, it’s always a good idea to consult your GP and have your levels tested.
This way, you can determine whether you need any specific vitamins or minerals, how much you should be taking, and if there are any factors that could affect their effectiveness.
