Does coffee deplete zinc?

healthyeating.sfgate.com - How Much Minerals & Vitamins Should a Coffee Drinker Have Daily?

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As the most widely consumed beverage in the world, coffee has many health benefits and even contains some vitamins and minerals like potassium, niacin, magnesium and vitamin E. Some compounds in coffee may hinder the absorption of minerals such as iron, calcium and zinc. Mindful eating of a balanced diet and monitoring your total coffee and caffeine intake each day will help you meet your recommended daily intakes of vitamins and minerals.

Iron Absorption

Coffee contains polyphenols, compounds that bind to nonheme iron and decrease its absorption. According to an article in "Critical Reviews of Food Science and Nutrition," a review of the research found that consuming 150 to 250 milliliters of coffee, or up to 1 cup, with a meal decreases iron absorption by 24 percent to 73 percent. The recommended daily intake for iron in men and women over age 50 is 8 milligrams per day, and for females age 18 to 50, the goal is 18 milligrams daily. To maximize your iron absorption from foods, avoid drinking coffee with iron-containing foods such as meats, beans and fortified cereals. Drinking coffee an hour or more before a meal was shown to have no effect on iron absorption in a research study by the "American Journal of Clinical Nutrition."

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. Coffee's effect on zinc absorption in humans have not been studied extensively. It is best if you are consuming coffee to ensure you are eating your recommend level of zinc each day by consuming high-zinc foods such as meat, seafood, nuts and beans. Monitoring your intake of phytates from foods other than coffee, like whole grains and legumes, may also be help ensure you get adequate zinc each day.

Effects on Calcium

According to an article in "Critical Reviews of Food Science and Nutrition," for every cup of coffee consumed, there is a negative shift in calcium balance due to a decrease in calcium absorption. Current evidence suggests that ensuring appropriate calcium and vitamin D intake, along with limiting coffee to no more than 3 cups each day, may help reduce the risk of certain bone fractures, especially in older adults. Because absorption of calcium is reduced by caffeine, it would be best to consume calcium-rich foods before or after you drink coffee. Recommended intakes of calcium for men and women up to age 50 is 1,000 milligrams each day, and over age 50 this increases to 1,200 milligrams each day. To increase your intake of calcium, try dairy products fortified with vitamin D and spinach along with calcium-fortified foods such as cereals and juices.

Meeting Nutrient Needs

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Can you take zinc with vitamin D?

Interactions between your drugs No interactions were found between Vitamin D3 and Zinc.

drugs.com - Vitamin D3 and Zinc Interactions Checker - Drugs.com

This report displays the potential drug interactions for the following 2 drugs:

Edit list (add/remove drugs)

No interactions were found between Vitamin D3 and Zinc. However, this does not necessarily mean no interactions exist. Always consult your healthcare provider.

Vitamin D3

A total of 67 drugs are known to interact with Vitamin D3.

Zinc

A total of 132 drugs are known to interact with Zinc.

Zinc is used to treat the following conditions: Dietary Supplementation Vitamin/Mineral Supplementation and Deficiency

Drug and food interactions

No alcohol/food interactions were found. However, this does not necessarily mean no interactions exist. Always consult your healthcare provider.

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