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Caffeine and Vitamin Deficiency: Understanding the Impact on Your Health

Writer's picture: Heidi HoeflerHeidi Hoefler



Caffeine may be your go-to pick-me-up, but it can have hidden consequences for your health by affecting how your body absorbs essential vitamins and minerals. Here are insights about how caffeine impacts vitamin absorption that you should consider:


  • Calcium: Caffeine can impair the absorption of calcium and increase its excretion in urine and stool. This can lead to reduced bone density and an increased risk of osteoporosis, especially in women with high caffeine intake.

  • Vitamin D: Caffeine can inhibit vitamin D receptors, reducing its absorption and potentially leading to decreased bone mineral density. Studies have shown that higher caffeine intake is associated with a higher risk of vitamin D deficiency.

  • Iron: Caffeine interferes with iron absorption, particularly when consumed with iron-rich foods. This can impact red blood cell production and lead to iron deficiency anemia.

  • B Vitamins: Caffeine acts as a diuretic, increasing urination and leading to the depletion of water-soluble vitamins like B vitamins. Additionally, it can interfere with the metabolism of certain B vitamins, such as thiamine (vitamin B1).

  • Vitamin B12: While caffeine does not directly destroy vitamin B12, high caffeine intake may interfere with its absorption or metabolism, potentially leading to deficiencies over time.

  • Digestive Issues:  Caffeine may exacerbate certain digestive issues, such as acid reflux and heartburn. It can relax the lower esophageal sphincter, allowing stomach acid to flow back up into the esophagus, which can cause heartburn and other symptoms. 


Additionally, caffeine can increase gut motility—the contraction of muscles that move contents through the gastrointestinal tract—leading to loose stools or diarrhea, which may contribute to dehydration. It also acts as a mild diuretic, increasing urine output.


For individuals with Irritable Bowel Syndrome (IBS) or Inflammatory Bowel Disease (IBD), caffeine's stimulating effects may worsen symptoms.


Furthermore, caffeine can increase feelings of jitteriness, anxiety, and sleep disturbances, which can compound gastrointestinal issues.


Caffeine acts as a stimulant to the central nervous system by increasing blood pressure, cortisol levels, and adrenaline. This effect occurs because caffeine blocks adenosine receptors, which normally regulate neural activity and induce sleep. By blocking these receptors, caffeine enhances the activity of neurotransmitters like dopamine and norepinephrine, resulting in increased alertness and energy.


Caffeine also stimulates the adrenal glands, leading to higher adrenaline levels, which can raise heart rate and blood pressure. While this effect is usually short-lived and does not cause long-term blood pressure increases in most people, those with hypertension or heart-related issues should consume caffeine cautiously.


Moreover, caffeine increases the secretion of cortisol, a stress hormone that can elevate during periods of mental stress or physical activity. Research indicates that caffeine can boost cortisol levels even in individuals who regularly consume it, suggesting that tolerance to this effect may not fully develop.


To lessen these effects, it is recommended to limit caffeine consumption to less than three cups a day and to separate caffeinated beverages from meals containing vitamins and minerals by at least one hour. Drinking coffee one hour before a meal does not affect iron absorption, while increasing the amounts of vitamin C and copper in your meals can enhance iron absorption.


Another simple and effective strategy to mitigate the effects of high caffeine consumption is to drink water. Experts suggest consuming water before and after caffeine intake to help prevent dehydration and reduce caffeine concentration in the body. Drinking a large glass of water first thing in the morning before having coffee can also help lessen its effects.


Overall, while caffeine can provide a temporary boost in alertness and energy, it is important to be aware of its potential negative impacts on health, especially for individuals with pre-existing health conditions.


Sources:


2.    Fiani B, Zhu L, Musch B L, et al. (May 14, 2021) The Neurophysiology of Caffeine as a Central Nervous System Stimulant and the Resultant Effects on Cognitive Function. Cureus 13(5): e15032. doi:10.7759/cureus.15032. https://www.cureus.com/articles/60112-the-neurophysiology-of-caffeine-as-a-central-nervous-system-stimulant-and-the-resultant-effects-on-cognitive-function#!/

3.    Lovallo WR, Whitsett TL, al'Absi M, Sung BH, Vincent AS, Wilson MF. Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels. Psychosom Med. 2005 Sep-Oct;67(5):734-9. doi: 10.1097/01.psy.0000181270.20036.06. PMID: 16204431; PMCID: PMC2257922.  https://pmc.ncbi.nlm.nih.gov/articles/PMC2257922/

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