Taking daily vitamins? Don’t skip this crucial 30-minute rule, says expert – The Times of India
People who take daily supplements every morning may be ignoring an important rule that may be secretly sabotaging the benefits of these crucial nutrients.
Vitamins and minerals play an important role in the repair of cells, hormone regulation, and energy levels. What if by remembering a simple rule, you can maximize these benefits.
A wellness expert Agnieszka Kozlowska, owner of Miracle Leaf Wellness, shared with the Mirror a 30-minute rule that can aid in proper absorption of essential vitamins and minerals in your body.
Your daily ritual of taking vitamin pill should not be too close to your tea or coffee time as this could affect the way your body absorbs these key nutrients.
The timing of your supplements and what you drink right could hamper the absorption of the vitamins and minerals you are taking.
Caffeine has a diuretic effect which could increase urination and many water-soluble vitamins, such as B-vitamins and vitamin C can be depleted due to fluid loss, according to a study published in Clinical Chemistry. Caffeine can also interfere with vitamin D absorption. It can also hinder with iron absorption.
While the daily dose of vitamins and minerals must be taken from food sources like green vegetables, fruits, carrots, oranges, cauliflower, spinach, seeds, nuts among others, in case of vitamin and mineral deficiency supplements are advised by doctors.
However, many people may not be able to reap full benefits of their supplements due to this common morning mistake of having them too close to a cup of tea or coffee.
Caffeine’s impact on nutrient absorption
Wellness expert Agnieszka Kozlowska shares the very important 30-minute rule that can help in better absorption of supplements.
“Taking iron with tea or coffee can reduce their effectiveness, as drinks like these can block your body from fully absorbing certain nutrients, especially iron.
“Avoid tea or coffee for a couple of hours before and after taking them and for better absorption, take iron with a glass of orange juice, as vitamin C helps your body process it more effectively,” said Kozlowska.
The expert says caffeine can reduce the body’s ability to absorb and utilise vitamin D effectively as it interferes with the receptors that help the body use the sunshine vitamin.
“Since vitamin D is important for strong bones, a healthy immune system, and good sleep, it’s important to wait at least 30 minutes before or after your coffee to take your vitamin D supplement.”
Agnieszka Kozlowska says a simple way to maximise benefits of your daily vitamin is to take them with plain water.
Finally the 30-minute rule
“Leaving a 30-minute gap before or after your morning coffee ensures your body absorbs the nutrients properly,” says the expert.
An additional tip to replenish nutrient loss
Kozlowska also suggests adding electrolytes to the water to replenish loss of essential minerals.
“Caffeine can cause the body to lose essential minerals like magnesium and potassium, which are important for hydration, heart health, and energy. Adding electrolytes to water is an effective way to replenish these levels,” says the expert.
