Vitamins whose benefits are blocked by just one cup of coffee have been named

Your morning coffee ritual may be having subtle effects on your health.

Researchers from the University of Miami have found that some vitamins lose their effectiveness when combined with caffeine.

We tell you how your favorite drink interferes with the absorption of important elements.

Vitamin B1 (thiamine)

Caffeine accelerates the elimination of thiamine, which supports the nervous system and energy metabolism.

Just 150 ml of coffee reduces its absorption by 15-20%. To maintain the benefits, drink coffee 1.5-2 hours after eating food rich in B1: oatmeal, buckwheat, legumes.

Vitamin B6 (pyridoxine)

This element is involved in the synthesis of hemoglobin and serotonin. Caffeine increases its excretion through the kidneys, especially with regular use.

Those at risk are those who drink more than 3 cups a day. Make up for the deficit with bananas, spinach or chicken breast.

Calcium

Coffee increases stomach acidity, which interferes with calcium absorption. One cup removes 2-3 mg of the element. If consumed frequently, this can lead to brittle bones.

Add cottage cheese, sesame or almonds to your diet, and drink coffee with milk - it will neutralize some of the acid.

Iron

The tannins in coffee bind non-heme iron (from plant foods), reducing its absorption by 40%. This is dangerous for vegetarians and people with anemia.

Do not drink coffee within an hour after eating. Combine iron-containing foods (lentils, tofu) with vitamin C - it neutralizes the negative effect.

Magnesium

Caffeine stimulates the production of adrenaline, which accelerates the loss of magnesium through the kidneys.

Deficiency of the element causes fatigue and muscle cramps. If you drink coffee daily, eat more pumpkin seeds, cashews or dark chocolate.

Vitamin D

Coffee disrupts the metabolism of vitamin D, which is important for immunity and bones.

Studies show that people who drink 4 cups of coffee a day have vitamin levels that are 20% lower than normal.

Replenish it with fatty fish, eggs, or supplements, but only after consulting your doctor.

Zinc

Caffeine reduces the bioavailability of zinc, which is involved in tissue regeneration and hormonal function.

This is especially noticeable when drinking espresso on an empty stomach. Include oysters, chickpeas or mushrooms in your menu, and drink coffee 30-40 minutes after eating.

Vitamin C

Although coffee does not block vitamin C directly, it does put extra stress on the adrenal glands, which use it up.

This weakens antioxidant protection. Maintain vitamin levels with rose hips, bell peppers, or citrus fruits.

How to minimize harm?

Drink coffee 1-2 hours after meals.

Limit yourself to 2-3 cups per day.

Add milk or cream - they reduce acidity.

Don't replace breakfast or lunch with caffeine.

Important! If you take vitamin complexes, do not wash them down with coffee. The interval between taking supplements and the drink should be at least 2 hours.

Coffee is not an enemy, but its effect on vitamins requires attention. Adjust your habits to maintain a balance of useful elements and enjoy your favorite taste without harming your health.