Most of us love starting the day with a cup of coffee. It’s energising, comforting, and even offers some health benefits. But an important question remains: does coffee interfere with nutrient absorption? In this article, we dive into the science – drawing on reliable studies – to see how coffee might affect the absorption of key nutrients like iron, calcium, collagen, magnesium, zinc, and B vitamins. We’ll explore the mechanisms behind these effects and offer practical tips so you can enjoy your coffee without shortchanging your nutrition.
How Coffee Could Block Nutrient Absorption
Coffee contains compounds like caffeine and polyphenols (tannins and chlorogenic acids) that can impact how well your body absorbs certain nutrients. Polyphenols can bind to minerals like iron, calcium, and zinc, reducing their availability for absorption caffeine can slightly increase calcium and magnesium loss through urine .
While these effects exist, they depend on timing, dose, and overall diet—for most healthy individuals, moderate coffee consumption isn’t a major concern.
Iron: Coffee’s Biggest Impact
Iron absorption is one of the most affected by coffee, particularly non-heme iron found in plant foods. A well-cited study found that drinking coffee with a meal reduced iron absorption by ~39% (tea had an even stronger effect at ~64%).
If you are concerned about iron levels, wait at least an hour before or after a meal to drink coffee and pair iron-rich meals with vitamin C (which counteracts coffee’s effect and enhances absorption).
Calcium and Bone Health: Does Coffee Weaken Bones?
Caffeine has a mild diuretic effect, increasing calcium excretion. However, studies show that if diet intake is adequate, the body can compensate by absorbing more calcium from food.
If you’re a heavy coffee drinker, make sure you meet your daily calcium needs from dairy, leafy greens, or supplements to maintain bone health. Formettā’s Essential Formula contains pearl powder, one of the most bioavailable sources of calcium, making it an excellent choice to support bone health while maintaining optimal collagen levels.
Magnesium, Zinc, and B Vitamins: Is Coffee Depleting Them?
- Magnesium & Zinc: Coffee’s polyphenols can reduce the absorption of zinc and magnesium, while caffeine increases their urinary excretion .
- B Vitamins: A study of over 10,000 participants found that heavy coffee drinkers (4+ cups/day) had lower folate, B6, and riboflavin levels, likely due to increased excretion.
Maintain a nutrient-dense diet with plenty of leafy greens, nuts, seeds, and whole grains to support optimal nutrient levels.
If you have concerns about deficiencies, consult a healthcare professional before considering supplementation.
Collagen: Can You Add It to Coffee?
Many people mix collagen supplements into their morning coffee—so does caffeine interfere?
Our Bioactive Collagen Peptides® remain stable at typical coffee temperatures (~95°C) and are fully absorbable. While some lab studies suggest that caffeine may slightly reduce collagen production in skin cells, this effect has never been demonstrated in clinical trials.
Best Practice: Adding Formettā to your coffee is completely fine—it won’t reduce its benefits or effectiveness.
Formettā’s high-quality Bioactive Collagen Peptides® are absorbed efficiently, whether mixed into a hot or cold beverage
The Bottom Line: Should You Worry About Coffee and Nutrients?
For most people, moderate coffee consumption isn’t a major concern for nutrient absorption, as long as you maintain a balanced diet.
Here’s how to enjoy your coffee while optimising nutrient intake:
- Wait an hour before or after meals if consuming coffee with iron-rich foods.
- Pair iron with vitamin C to enhance absorption (e.g., spinach + lemon juice).
- Ensure enough calcium and magnesium intake, especially if drinking multiple cups daily.
- If adding collagen (like Formettā) to coffee, go for it! It remains stable and fully absorbable.
Coffee has benefits, from improved mental focus to reduced disease risk—but being mindful of timing and nutrient intake can ensure you get the best of both worlds. So go ahead, sip your Formettā-infused coffee, knowing you’re nourishing your body while enjoying your daily ritual.
