Some dietary supplements lose part of their effectiveness when taken alongside common foods, a pharmaceutical expert has warned. Elena Mikova, a pharmacist and founder of the Russian supplement brand Biolem, told the news outlet Lenta.ru that several popular vitamin and mineral complexes do not mix well with everyday food and drink.
Mikova said iron supplements require particular care. She advised against washing them down with tea or coffee, since both drinks interfere with the mineral's absorption. Milk, yogurt, cheese and eggs are also poor pairings, she said, recommending that people leave a gap of around two hours between taking iron and consuming these foods.
Mikova said a person could take iron supplements for months with breakfast, washing them down with a latte, and then wonder why their levels barely change. She said the problem is often not the supplement itself but the habit of taking it alongside foods that reduce absorption.
Zinc, phytates and grains
Mikova also warned against combining zinc with bran, whole grain porridge and legumes. These foods contain phytates, compounds that can bind the mineral in the gut and limit how much the body absorbs. She said there is no need to cut these foods from the diet entirely, only to avoid taking the supplement at the same time as eating them.
The opposite problem with vitamin D
With vitamin D, Mikova said people often make the opposite mistake, taking it on an empty stomach or with low-fat food. Since the vitamin needs fat for proper absorption, she recommended taking the capsules during a meal that contains some fat.
Mikova stressed that these food combinations do not typically cause poisoning, they simply reduce how much benefit a person gets from the supplement. She also cautioned that people should not prescribe themselves iron, zinc, vitamins or other supplements without guidance.
Coffee and cancer risk
The article noted that researchers have previously found that regular coffee consumption is linked to a lower risk of developing breast cancer, according to earlier research cited in the report. The study found the association was most pronounced among women who had gone through menopause.
