{"id":35874,"date":"2025-07-07T18:18:03","date_gmt":"2025-07-07T22:18:03","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=35874"},"modified":"2025-07-08T11:46:30","modified_gmt":"2025-07-08T15:46:30","slug":"coffee-and-supplement-absorption","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/coffee-and-supplement-absorption\/","title":{"rendered":"Can Drinking Coffee Set Your Supplement Routine Back?"},"content":{"rendered":"<p>Depending on who you ask, a morning cup of coffee can range in importance from comforting ritual to non-negotiable life-giving sustenance. <span style=\"font-weight: 400;\">But regardless of where you land on the coffee enthusiast-to-fanatic spectrum, chances are you&#8217;ve spent a decent amount of time in the Starbucks drive-thru. After all, who doesn&#8217;t need an a.m. pick-me-up on occasion?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But here&#8217;s the rub: As wellness routines have expanded to include everything from <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/magnesium\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">magnesium<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b?shipping=on\"><span style=\"font-weight: 400;\">B12<\/span><\/a><span style=\"font-weight: 400;\"> to <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/ashwagandha?shipping=on\">ashwagandha<\/a><\/span><span style=\"font-weight: 400;\">\u00a0and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/popular-herbs\/berberine?shipping=on\">berberine<\/a><\/span>, the question of whether coffee consumption could interfere with supplement absorption has come up. That&#8217;s right<span style=\"font-weight: 400;\">, the TikTok gods have been sounding the alarm around how caffeine may impact the absorption of key nutrients. Some influencers even recommend spacing your coffee and supplements apart by at least one hour to make sure you\u2019re reaping the most health benefits.<\/span><\/p>\n<p>We asked top nutrition experts to set the record straight on how coffee affects supplement absorption. Spoiler: You <em>can<\/em> have your cake and eat it, too. You just need to know how to time things right.<\/p>\n<ul>\n<li><em><strong>ABOUT OUR EXPERTS:<\/strong><\/em><em> <a href=\"http:\/\/www.drschweig.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Sunjya Schweig<\/span><\/a><span style=\"font-weight: 400;\">, M.D., founder of the California Center for Functional Medicine. <a href=\"http:\/\/aznaturalmedicine.com\/team\/dr-kiera-lane-nmd-lac-diplac-faborm\/\" target=\"_blank\" rel=\"noopener\">Kiera Lane<\/a>, N.M.D., MSAc, L.Ac., Dipl. Ac., is a naturopathic doctor and the director of Arizona Natural Medicine. <a href=\"https:\/\/www.tansyrodgers.com\/\" target=\"_blank\" rel=\"noopener\">Tansy Rodgers<\/a>, F.N.T.P. is a functional nutritional therapy practitioner.<\/span><\/em><\/li>\n<\/ul>\n<h2><strong>How Caffeine Interacts with Key Nutrients<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Caffeine wakes you up by stimulating the central nervous system, but it also affects digestion and nutrient absorption in some subtle ways.\u00a0<\/span><\/p>\n<p><strong>Read More:\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/not-absorbing-nutrients-well\/\" target=\"_blank\" rel=\"noopener\">6 Signs You\u2019re Not Absorbing Nutrients Well\u2014And What To Do About It<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u201cWhen caffeine is consumed, it acts as a central nervous system stimulant by blocking adenosine receptors and triggering a rise in adrenaline and cortisol,\u201d explains <\/span><span style=\"font-weight: 400;\">Sunjya Schweig<\/span><span style=\"font-weight: 400;\">, M.D., founder of the California Center for Functional Medicine. \u201cThis not only promotes alertness but also stimulates gastric acid, impacts digestion, and can increase the excretion of certain nutrients.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your body is resilient\u2014but certain nutrients are more likely to be impacted when caffeine is in the mix. These are the ones most likely to be affected:<\/span><\/p>\n<p><b>Iron:<\/b><span style=\"font-weight: 400;\"> Coffee and other polyphenol-rich caffeinated drinks can reduce non\u2011heme <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/iron?shipping=on\">iron<\/a> absorption by up to 80 percent, depending on timing and concentration, according to Schweig. \u201cPolyphenols in coffee bind iron in the gut and block its absorption\u2014especially if consumed alongside supplements or iron-rich meals,\u201d he says.<\/span><\/p>\n<p><b>Calcium &amp; Magnesium: <\/b><span style=\"font-weight: 400;\">These <\/span><span style=\"font-weight: 400;\">essential minerals<\/span><span style=\"font-weight: 400;\"> play a vital role in bone health, nerve function, and muscle contraction. Caffeine\u2019s mild diuretic effect can cause you to lose fluids more quickly, which may lead to increased excretion of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/calcium?shipping=on\">calcium<\/a> and magnesium through urine, explains naturopath <\/span><span style=\"font-weight: 400;\">Kiera Lane<\/span><span style=\"font-weight: 400;\">, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine. If your intake is already on the lower side, that can add up.<\/span><\/p>\n<p><b>B vitamins:<\/b><span style=\"font-weight: 400;\"> B vitamins are key players in energy production and mood regulation. \u201cCaffeine may interfere with the metabolism of B1 (thiamine) and speed up the loss of B12 through increased urination,\u201d says Lane. \u201cIf your gut health isn\u2019t in great shape to begin with, these effects may be amplified, making it harder for your body to hang onto these important nutrients.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Good news: You don\u2019t have to choose between your coffee and your supplements. A few smart timing tweaks can make a big difference.<\/span><\/p>\n<h2><strong>Tips for Consuming Coffee if You Take Supplements<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Want to get the most from your supplements without giving up caffeine? These strategies can help.<\/span><\/p>\n<h3><strong>Wait an hour<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Lane recommends waiting at least 60 minutes between consuming coffee and supplements\u2014especially for iron, magnesium, and B12. Why? Caffeine can temporarily alter your stomach\u2019s acidity and kickstart a stress response in the body, both of which can impact how well certain nutrients get absorbed, she explains. That one-hour buffer helps your digestion reset, so you absorb more of what you take.<\/span><\/p>\n<p><strong>Read More:\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/multivitamin-working\/\" target=\"_blank\" rel=\"noopener\">How To Tell If Your Multivitamin Is Working<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThis gap is especially critical for iron,\u201d says Schweig. \u201cCoffee consumed even one hour after an iron-rich meal can still suppress absorption, so the further you can space it, the better.\u201d<\/span><\/p>\n<h3><strong>Start with water<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Hydrating first thing in the morning supports digestion, wakes up your metabolism, and preps your stomach to process nutrients effectively, explains Lane. A full glass of water before coffee or supplements sets the tone for the rest of your routine.<\/span><\/p>\n<h3><strong>Have a quick bite<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Fueling your body with a little something that contains <\/span><span style=\"font-weight: 400;\">protein and healthy fats<\/span><span style=\"font-weight: 400;\">\u2014like a boiled egg, a spoonful of nut butter, or a slice of avocado toast\u2014can help stabilize blood sugar before caffeine kicks in. This not only buffers the stimulating effects of coffee but also preps your digestive system to better absorb nutrients, according to Lane.<\/span><\/p>\n<h3><strong>Pair brushing with dosing<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Build a healthy habit by keeping your supplements next to your toothbrush. \u201cThis visual reminder makes it easier to remember your vitamins\u2014even when mornings get hectic,\u201d says functional nutritional therapy practitioner <\/span><span style=\"font-weight: 400;\">Tansy Rodgers<\/span><span style=\"font-weight: 400;\">, F.N.T.P. \u201cOnce you\u2019ve had a small snack, brushing your teeth and taking your supplements can become a simple, reliable part of your daily routine.\u201d<\/span><\/p>\n<h2><strong>Does the Form of Your Supplement Matter?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">When your mornings are busy, every little decision counts\u2014including the form of your supplements. Tablets can be harder to break down and may not fully dissolve, according to Teitelbaum.<\/span><\/p>\n<p><strong>Read More:\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/birth-control-nutrient-status\/\" target=\"_blank\" rel=\"noopener\">Birth Control Affects Levels Of These Important Nutrients<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u201cCapsules or liquids may have a slight edge in absorption, especially if they dissolve before coffee polyphenols reach the gut,\u201d notes Schweig. \u201cHowever, the bigger issue isn\u2019t the form\u2014it\u2019s the timing. Coffee will bind and block minerals like iron and calcium no matter the supplement delivery system.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regardless of the format, spacing out your coffee and supplements gives your body the best chance to make use of what you&#8217;re taking.<\/span><\/p>\n<h2><strong>What About Multivitamins?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/multivitamins?shipping=on\">Multivitamins<\/a> may seem like a one-and-done solution, but they often contain a mix of nutrients that are particularly sensitive to caffeine\u2019s effects\u2014iron (when included), calcium, magnesium, and B-complex vitamins among them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cIron and zinc in multivitamins are particularly vulnerable to coffee\u2019s polyphenols,\u201d says Schweig. \u201cAnd water-soluble vitamins like B1 and folate can be lost through increased urination. For best results, take your multivitamin at lunch or dinner when caffeine isn\u2019t a factor.\u201d<\/span><\/p>\n<h2><strong>Signs You Might Not Be Absorbing Supplements Well<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Still not sure if your coffee is messing with your supplements? There are a few subtle signs your body might not be absorbing nutrients as efficiently as it could, according to Rodgers.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low energy or brain fog, especially if you&#8217;re taking B12 or iron<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle cramps or twitches, which may be linked to calcium or magnesium<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brittle nails or thinning hair, often associated with biotin or iron<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mood swings or trouble sleeping, which could signal B vitamin imbalances<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u201cThese symptoms are often nonspecific but could indicate nutrient deficiencies if your intake and absorption don\u2019t match up,\u201d says Schweig. \u201cFor example, persistent fatigue despite taking B12 might suggest poor timing with caffeine.\u201d<\/span><\/p>\n<h2><strong>Bottom Line<\/strong><\/h2>\n<p>Coffee and supplements don\u2019t have to compete. With just a few tweaks to your morning timing, you can support better nutrient absorption and still savor every sip of your favorite drink. Optimizing coffee and supplement absorption is less about perfection and more about consistency; small shifts can yield real benefits over time.<\/p>\n<p><em>This article was reviewed by Brian Tanzer, nutritionist and Director of Scientific and Regulatory Affairs at The Vitamin Shoppe.\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Depending on who you ask, a morning cup of coffee can range in importance from comforting ritual to non-negotiable life-giving sustenance. But regardless of where you land on the coffee enthusiast-to-fanatic spectrum, chances are you&#8217;ve spent a decent amount of time in the Starbucks drive-thru. After all, who doesn&#8217;t need an a.m. pick-me-up on occasion?\u00a0<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/coffee-and-supplement-absorption\/\">Read More <span class=\"screen-reader-text\">Can Drinking Coffee Set Your Supplement Routine Back?<\/span><\/a><\/p>\n","protected":false},"author":78,"featured_media":35875,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,7,9],"tags":[],"class_list":["post-35874","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Can Drinking Coffee Set Your Supplement Routine Back? | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Does coffee mess with your health goals? 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Learn which nutrients caffeine affects\u2014and how to time your supplement routine for better absorption.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/coffee-and-supplement-absorption\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-07-07T22:18:03+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-08T15:46:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2025\/06\/GettyImages-1455672277-1.jpg?fit=1480%2C614&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"614\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jenn Sinrich\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:site\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jenn Sinrich\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/coffee-and-supplement-absorption\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/coffee-and-supplement-absorption\/\"},\"author\":{\"name\":\"Jenn Sinrich\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/b8bf9f490e158c023c52dd5d635bc3a4\"},\"headline\":\"Can Drinking Coffee Set Your Supplement Routine Back?\",\"datePublished\":\"2025-07-07T22:18:03+00:00\",\"dateModified\":\"2025-07-08T15:46:30+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/coffee-and-supplement-absorption\/\"},\"wordCount\":1263,\"publisher\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/coffee-and-supplement-absorption\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2025\/06\/GettyImages-1455672277-1.jpg?fit=1480%2C614&ssl=1\",\"articleSection\":[\"Health\",\"Nutrition\",\"The Latest\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/coffee-and-supplement-absorption\/\",\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/coffee-and-supplement-absorption\/\",\"name\":\"Can Drinking Coffee Set Your Supplement Routine Back? | What\u2019s Good blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/coffee-and-supplement-absorption\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/coffee-and-supplement-absorption\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2025\/06\/GettyImages-1455672277-1.jpg?fit=1480%2C614&ssl=1\",\"datePublished\":\"2025-07-07T22:18:03+00:00\",\"dateModified\":\"2025-07-08T15:46:30+00:00\",\"description\":\"Does coffee mess with your health goals? 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