While a strong cup of coffee is essential for most people who want to get a good start on the day, there is a hidden danger, especially if you are taking vitamins. Caffeine has an effect on several vitamins and minerals -- including the beta-carotene present in Vitamin A -- and can interfere with the process in which they are absorbed and then distributed throughout the body.
Beta-Carotene and Its Benefits
Beta-carotene provides approximately half the recommended daily allowance of Vitamin A. These red, yellow and orange pigments, known as carotenoids, are in most fruits, vegetables and whole grains, and can be synthetically produced as supplements. Beta-carotene has been shown to help prevent certain types of cancers and heart diseases, and has been used to treat patients with high blood pressure, rheumatoid arthritis, AIDS, Alzheimer's disease, Parkinson's disease, various skin disorders, and even common headaches. Beta-carotene is also useful in preventing sunburns and in improving the health of malnourished moms-to-be.
Caffeine and Its Effects
The U.S. National Institutes of Health estimated that approximately 87 percent of adults in the world consume caffeine, or its chemical name 1,3,7-trimethylxanthine, on a daily basis, making it the most popular psychoactive drug in the world. The pure form of the chemical is a bitter white powder added to coffee, tea, soft drinks and chocolate products. Caffeine has a high metabolism rate, becoming fully absorbed less than an hour after ingestion. The effects from caffeine are also quite brief, lasting only a few hours. This could be why some hardworking business people with hectic schedules and deadlines drink coffee all day. Caffeine can also have an effect on our moods and slow the flow of blood through our brains.
Effects of Caffeine on Vitamins and Minerals
Caffeine can diminish the speed in which several types of micronutrients, such as calcium, Vitamin D and Vitamin A -- and beta-carotene -- are absorbed. The National Office of Dietary Supplements, for example, reported that just one cup of coffee caused 2 to 3 milligrams of calcium to be lost, and the Iowa Women's Health Study reported a greater risk of bone fractures in women being attributed to too much caffeine. Frequent urination, which quickly depletes the body's supply of minerals such as magnesium, sodium and potassium, is also evident with overuse of caffeine. In studies at the Louisiana State University Medical Center in 1990, it was found that caffeine depletes zinc from the heart tissue of rats. Zinc is required by the body to make retinol binding protein (RBP), which moves vitamin A and its inclusion of beta-carotene from the liver to body tissues.
Considerations for Caffeine Consumption
While a cup of coffee or two a day will not hurt you, it's best to watch how much you drink. The Mayo Clinic suggests that 200 to 300 milligrams of caffeine, the equivalent of two to four cups of coffee per day, is just enough. A few factors such as body mass, age and health conditions could lower the recommended amount, so check with your doctor if you drink coffee or other caffeinated beverages regularly.
References
- The Mayo Clinic: Caffeine: How Much Is Too Much?
- British Journal of Nutrition: Effect of Caffeine on Zinc Absorption and Zn Concentration in Rat Tissue
- Explore Vitamins: The Effect of Caffeine on Vitamin Absorption
- National Institutes of Health: Vitamin A and Carotenoids
- Public Health Nutrition: Association of Fractures With Caffeine and Alcohol in Postmenopausal Women: The Iowa Women's Health Study.
- Human Brain Mapping: The Effect of Daily Caffeine Use on Cerebral Blood Flow: How Much Caffeine Can We Tolerate?
- U.S. National Library of Medicine: Beta-Carotene
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