How can we maximise our Supplements (and still enjoy our coffee)?
For so many of us, that morning coffee is a non-negotiable! It’s the cosy ritual that helps us rise, reset and show up for the day. But if you’re taking supplements to support energy, bones, iron, mood or hormonal health, that coffee routine could quietly be affecting how well those nutrients actually get into your body where they can do their best work.
The good news? With a few simple tweaks to timing and pairing, you can enjoy both your coffee and your supplements. And make sure those nutrients aren’t being washed away before they can help you thrive.
Why Coffee Can Affect Some Nutrients
Coffee contains compounds like polyphenols and tannins which can bind to certain vitamins and minerals in your gut, making it harder for them to pass into your bloodstream. It also has a mild diuretic effect, meaning it can increase how often you use the bathroom to wee. Which can in turn mean more nutrients leave your body before they’re put to good use.
This matters especially for nutrients that already struggle a bit to get absorbed. Like iron, calcium and some B-vitamins, so timing and pairing are key.
Which Supplements are Most Affected?
Here are the ones worth taking a little more care with:
Iron
Iron is especially sensitive. Compounds in coffee can bind with iron. Particularly plant-based iron. Which makes it much harder to absorb. This is important if you’re working on energy, managing heavy periods, pregnancy, or navigating perimenopause and menopause.
Tips:
- Take iron at least 1–2 hours away from coffee.
- Pair it with vitamin C (like citrus or a vitamin C supplement) to enhance absorption.
Vitamin D
Coffee doesn’t block vitamin D outright, but it can slightly reduce how effectively your body uses it, especially if taken together.
Tips:
- Take vitamin D with a meal that has healthy fats (like avocado or salmon) and separate it from coffee by at least an hour.
B-Group Vitamins
B-vitamins play a huge role in energy, stress resilience and nervous system support. Because they’re water-soluble, caffeine may encourage some loss in urine if taken at the same time as coffee.
Tips:
- Space B-vitamins away from coffee. Aim for at least an hour gap and take them with food.
Calcium
Coffee doesn’t block calcium directly, but caffeine can slightly increase calcium loss through urine.
Tips:
- If you take calcium supplements, schedule them with meals well before or after coffee to support better absorption.
Supplements That Play Well With Coffee
There’s good news too! Not all supplements are affected by coffee. The following generally don’t show significant issues when taken with coffee, so you can enjoy these together without worry:
- Fish oil (omega-3s)
- Probiotics
- Collagen peptides
Simple Morning Routine That Works
Here’s a little rhythm that keeps your wellness goals and your coffee love in harmony:
- Enjoy your coffee in the morning.
- Wait at least 45 to 60 minutes before taking iron, calcium, vitamin D or B-vitamins.
- Take those supplements with water and a meal. Food helps absorption and keeps your gut happy.
- Enjoy collagen, fish oil and probiotics anytime, even with your coffee.
A Note on Nourishment and Intention
Our bodies are beautifully complex. And small habits, like the timing of your coffee, can influence how well nutrients support your wellbeing. Your routine should be nourishing, not complicated.
If coffee is part of your daily joy and your supplements are part of your health goals, you can absolutely make them work together.
And if you’re ever unsure about your needs, especially around iron, energy or hormonal changes, a chat with your Health Professional can help you tailor your plan specifically for you.
At Mister Jones, we’re all about helping you live well. Let’s take care of your body with smart habits that leave you feeling your best, all day long!
