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Does coffee drain 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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Is zinc good for your hair?

Zinc. Zinc can play a key role in making proteins in your hair and other cells. Your body can't make it, so you need to get it from food or supplements. Signs of low zinc levels include hair loss, poor wound healing, and a weak sense of taste or smell.

webmd.com - The 5 Best Vitamins for Hair Loss Prevention, Based on Research

Is your diet affecting your hair? If you aren’t getting enough of certain key vitamins and minerals, you may be at risk for hair loss. Find out which foods you can get these important nutrients from, and make sure you talk to a medical professional before you take a supplement. When it comes to vitamins, more is not better, and sometimes too much can be harmful.

1. Biotin

Biotin (vitamin B7) is important for cells inside your body. Low levels of it can cause hair loss, skin rashes, and brittle nails. Your levels may be low if you’re:

Pregnant or breastfeeding

Taking certain antibiotics or epilepsy drugs

Most people get enough biotin from their diet. You can find it in foods like:

Egg yolks

Whole grains

Meat

2. Iron

Red blood cells need iron to carry oxygen. Low levels can cause iron deficiency anemia. Symptoms include fatigue, pale skin, and hair loss.

You’re at risk for low iron if:

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