80% of People Get This Wrong About Vitamin Absorption—Are You One of Them?

Alright, let’s set the record straight. You might be eating all the right foods, taking vitamins like a champ, and feeling pretty good about your health. But what if I told you that a tiny habit—something as simple as your morning coffee—might be hijacking your nutrient absorption? Yep, it’s true.

But don’t worry, we’re not here to take away your coffee (we’re not monsters). Instead, we’ll show you some simple tweaks that can help you get more out of your nutrients. Plus, we’ll let you know how our gummies make this whole process a breeze.

How Your Morning Routine Might Be Stealing Your Nutrients

Picture this: You wake up, pour yourself a nice, hot cup of coffee or tea, and pop your daily vitamins. It feels productive, right? The only problem? Coffee and tea contain tannins and polyphenols—compounds that latch onto key minerals and make them more challenging for your body to absorb.

• Iron: If you eat iron-rich foods (like spinach, lentils, or fortified cereal) or take an iron supplement, coffee and tea can block absorption. This is not ideal if you’re low on energy and trying to boost your iron levels.

• Calcium: Caffeine doesn’t just wake you up—it can also wake up calcium and escort it right out of your body before you can benefit from it.

• Zinc: Your immune system loves zinc, but studies suggest that too much tea might interfere with how well your body absorbs this essential mineral.

Smart Food Pairings for Maximum Absorption

Good news: You don’t have to memorize a textbook to make your nutrients work. Just keep these 3 simple food pairings in mind:

• Iron + Vitamin C: To supercharge absorption, combine iron-rich foods (such as spinach, beans, or tofu) with vitamin C powerhouses (such as oranges, bell peppers, or strawberries).

• Fat-Soluble Vitamins (A, D, E, K) + Healthy Fats: These vitamins need fat to be adequately absorbed, so combine them with avocados, nuts, or olive oil for the best results.

• Calcium + Vitamin D: Calcium helps build strong bones, but it needs vitamin D to do its job. Dairy, plant-based milks, and fortified cereals pair well with vitamin D-rich foods like salmon and eggs.

The Right Way to Take Your Supplements

Want to make sure you’re getting the most from your vitamins? 

1. Keep coffee and tea separate from iron, calcium, or zinc supplements. Try waiting at least an hour before or after.

2. Pair nutrients strategically—your body will thank you.

3. Switch to gummies. (Shameless plug, but seriously.) Our Gummy Nutrition Lab supplements are designed for maximum absorption, taste great, and don’t require food to be effective.

At Gummy Nutrition Lab, we make high-quality, science-backed gummy supplements that work with your body, not against it. We’ve got you covered.

So keep your coffee, enjoy your tea, and still get the nutrients you need. Just do it smarter.