Caffeine may reduce the absorption of manganese, zinc and copper. It also increases the excretion of the minerals magnesium, potassium, sodium and phosphate. There is also evidence that caffeine interferes with the action of vitamin A.
Zinc Concerns
Phytates, an antioxidant in coffee, may inhibit absorption of zinc. Coffee has been found to affect the bio-availability of zinc, in lab tests, by up to 21 percent or 32 percent. The recommended daily intakes of zinc for men is 11 milligrams each day and 8 milligrams for women.
Phytate, which is a natural component of plants, severely decreases intestinal zinc bioavailability and is regarded as the main nutritional inhibitor of zinc absorption.
Caffeine has a mild diuretic effect, which leads to an increase in urination. As a result, water-soluble vitamins, such as B-vitamins and vitamin C can be depleted due to fluid loss. Research also demonstrated that the higher the level of caffeine, the more it interfered with vitamin D absorption.
Legumes, whole grains and some other plant foods contain compounds called phytates, which interfere with zinc absorption. If you consume a lot of fiber -- especially if you get most of it from breads and cereals -- you probably also consume a lot of phytates, which may make it harder for you to meet your zinc needs.
A high oat-bran intake does not impair zinc absorption in humans when added to a low-fiber animal protein-based diet. J Nutr.
A high-protein diet will usually contain enough zinc. Meats such as beef, pork, lamb, and chicken are all good sources of zinc. Nuts, whole grains, legumes, and yeast also contain zinc. Zinc supplements are available in multivitamins, or as zinc gluconate, zinc sulfate, or zinc acetate.
Any beverage or food containing caffeine such as coffee, tea, chocolate and some sodas can inhibit the absorption of vitamins and minerals and increase their excretion from the body.
The tannins and caffeine can interfere with the absorption of many vitamins and minerals, especially iron. Caffeine also increases urination, which can decrease the concentration of water-soluble vitamins (B-complex and C). So, wait an hour after your morning brew to take supplements.
When to Sip. Rather than having breakfast, a cup of coffee and your multivitamin all at once, set your supplement aside for later. Enjoy your brew and meal first, then take your multivitamin about 10 or 15 minutes later, suggests Dr. Mark Moyad of the University of Michigan Medical Center.
that combine the two. Magnesium helps your body regulate its zinc levels, while zinc enables it to absorb magnesium more efficiently. Zinc will only hinder absorption when taken in abnormally high doses (around 142 mg of zinc per day).
As mentioned, zinc is an essential cofactor to have the desired functions of vitamin D. Similarly, vitamin D can also influence zinc absorption and homeostasis by regulating its transporters.
Inadequate intake due to poor diet. High intake of phytates in the diet. Phytates bind to zinc and inhibit its absorption. People who eat a healthy high-fibre diets require twice the amount of zinc to ensure they absorb enough zinc.
Zinc. Zinc is often part of multivitamins but is also taken alone or in combination with vitamin C. Its absorption is most effective on an empty stomach, but it can cause stomach upsets. In this case it should be taken with a meal and therefore not late at night.
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.
Furthermore, caffeine interferes with the metabolism of certain B vitamins, including thiamine. However, because caffeine increases stomach acid secretion, it actually boosts the absorption of vitamin B12.
Caffeine can interfere with the absorption of certain minerals, including magnesium, calcium, and iron, but the loss is minimal.
Treatments for low zinc
“At the hospital, we either give IV push zinc or recommend 220 mg zinc sulfate daily for 14 days,” Dr. Hunnes explains. Patients will start to feel better quite quickly, though. “Depending on how severe the deficiency is, it may take a few days to fix,” she says.
Dosage. Mild zinc deficiency should be treated with zinc supplementation at two to three times the recommended dietary allowance (RDA), whereas moderate to severe deficiency can be treated at four to five times the RDA. Treatment should last for six months.
It often takes 12 weeks before any improvement is seen. Long-term zinc supplementation requires 1–2 mg of copper per day to prevent copper deficiency.
High zinc fruits include avocados, blackberries, pomegranates, raspberries, guavas, cantaloupes, apricots, peaches, kiwifruit, and blueberries. These fruits provide 2-12% of the daily value per cup.
Dairy products can have a reasonable contribution for dietary zinc intake in Western diets, where dairy consumption is high. However, the co-ingestion of dairy products can also improve zinc absorption from other food products.
Unless a poison control representative or a healthcare professional provides alternative advice, the person should drink a glass of milk. The calcium and phosphorus in the milk can help bind the excess zinc and prevent the stomach and intestines from absorbing it.