Research also demonstrated that the higher the level of caffeine, the more it interfered with vitamin D absorption. The study suggested that caffeine did this by reducing the expression of vitamin D receptors on osteoblasts in the body – the cells responsible for producing bone.
Try to avoid taking your vitamins with coffee or tea
If you drink coffee or tea, the morning might not be the best time to take your vitamins. The tannins and caffeine can interfere with the absorption of many vitamins and minerals, especially iron.
On average, you should wait for at least 15 minutes or more to take your vitamins after taking your coffee. This is because coffee is caffeine is diuretic and will flash out your vitamins through urine.
Their findings show that higher intake of caffeine was associated with poor vitamin D absorption in what they call “a representative sample of the American population" after adjusting for various health-related variables.
The health of your gut.
Therefore, conditions that affect the gut and digestion, like celiac disease, chronic pancreatitis, Crohn's disease, and cystic fibrosis, can reduce vitamin D absorption.
Health problems such as irritable bowel syndrome, celiac disease, and inflammatory bowel disease like Crohn's disease can interfere with the absorption of vitamin D. Surgeries that remove or bypass part of the stomach or intestines, such as gastric bypass, can also lead to low vitamin D.
Vitamin D deficiency is most commonly caused by a lack of exposure to sunlight. Some disorders can also cause the deficiency. The most common cause is lack of exposure to sunlight, usually when the diet is deficient in vitamin D, but certain disorders can also cause the deficiency.
No interactions were found between caffeine and Vitamin D3.
Try taking it alongside breakfast or with a bedtime snack — as long as it doesn't interfere with your sleep. The key is to find what works for you and stick with it to ensure you're meeting your vitamin D needs. Taking vitamin D with a meal can increase its absorption, but studies on specific timing are limited.
We recommend taking it with a source of quality fat in the morning or when you break your fast. Avoid taking vitamin D in the evening (we'll talk about why below). Since vitamin D is a fat-soluble vitamin—meaning it doesn't dissolve in water—your body can most easily absorb it when you take it with food.
Coffee strips your body of key vitamins.
Maybe your thinking, “vitamins, schmitamins.” But here's the deal, too much coffee depletes your supply of B vitamins, which is your natural source of energy. Caffeine also causes the body to dump other key nutrients like calcium, magnesium, potassium and iron.
The effects of caffeine
Caffeine significantly reduces the absorption rate of Iron in your intestines - believed to be up to 80%. Summary: Black tea and Green tea stop efficient absorption of Iron, Vitamin D and B-Complex vitamins.
There are other studies that found coffee drinkers tend to have higher homocysteine levels which is a surrogate marker for b12 (and folate) deficiency. Overall it seems clear that coffee and caffeine increase excretion of B vitamins, including B 12.
While coffee does not directly affect magnesium levels already present in your body, it does, however, affect your body's absorption of magnesium. Some signs of a magnesium deficiency include agitation, anxiety, rapid breathing, muscle tremors or spasms, and irregular heart rhythm.
Interactions. Possible interactions include: Aluminum. Taking vitamin D and aluminum-containing phosphate binders, which may be used to treat high serum phosphate levels in people with chronic kidney disease, might cause harmful levels of aluminum in people with kidney failure in the long term.
Phenobarbital, phenytoin, and other anticonvulsant medications -- These medications may accelerate the body's use of vitamin D. Mineral oil -- Mineral oil also interferes with absorption. In addition, Vitamin D may enhance the effects of doxorubicin , a medicine used to treat a variety of cancers.
It seems vitamin D helps you sleep because it takes part in the regulation of our circadian rhythms. Increasing dosages could be the first step to improving sleep, but pay attention to its effects. Vitamin D may suppress melatonin production. So take it in the day, not before bed.
Dean. "Adequate levels of magnesium in the body are essential for the absorption and metabolism not only of vitamin D but of calcium as well," Dean states. "Magnesium converts vitamin D into its active form so that it can help calcium absorption.
Magnesium assists in the activation of vitamin D, which helps regulate calcium and phosphate homeostasis to influence the growth and maintenance of bones. All of the enzymes that metabolize vitamin D seem to require magnesium, which acts as a cofactor in the enzymatic reactions in the liver and kidneys.
Oranges are one of the fruits rich in Vitamin D as its juice is fortified with calcium & vitamin D. This is one of the best sources of vitamin D for people who are lactose intolerant and cannot include milk & dairy products in their diet.
So, if you're taking your Vitamin D supplement at breakfast, lunch, or dinner, you can pair it with a food containing healthy fat. Try eating avocado, whole eggs, fatty fish, nuts, extra virgin olive oil, or full-fat dairy with your supplement to improve Vitamin D absorption.
Since sunlight destroys any excess pre-vitamin D3 or vitamin D3, excessive exposure to sunlight does not cause vitamin D intoxication. Few foods naturally contain or are fortified with vitamin D2 or D3.
“For better absorption of vitamin D, you must include vitamin K, magnesium, and zinc in your diet. They speed up the absorption procedure and reduce your likelihood of being vitamin D deficient,” she suggests.
In the Norwegian diet, the most valuable sources include cod-liver oil supplements, oily fish, fortified butter and margarine, in addition to traditional foods like cod liver and hard roe(,3–5). Currently, 25-hydroxyvitamin D (25(OH)D) concentration is the best indicator of vitamin D status.