I’ve read that drinking coffee can deplete the body of B vitamins. Is this true?
Q. Greetings Terry, “I’ve read that drinking coffee can deplete the body of B vitamins. Is this true?” — Carmen S., Portland, OR
A. Dear Carmen, While coffee does have some great health benefits (reduces certain cancer risks, promotes liver health, boosts brain function, and much more), it can have mild diuretic effects in people, meaning more frequent urination. Because B vitamins are water-soluble, they tend to leave the body very quickly. This elimination process can be slightly accelerated if you drink coffee or other caffeinated beverages on a regular basis.
Because everyone’s metabolism is different, I like to err on the side of caution and take extra B vitamins when drinking coffee or espresso. I recommend supplementing with a full-spectrum of B vitamins, including choline, which is often grouped in the B vitamin family. Look for B vitamins in their human form, meaning they don’t need to be converted by the liver, so they can get to work right away. Experts estimate that 30-50% of the population has a difficult time converting B vitamins into their human and biologically active form.
I would take 25 mg of thiamin, 25 mg of riboflavin, 25 mg of niacin (as inositol hexanicotinate), 25 mg of B6 (as pyridoxal-5-phosphate), 250 mcg of folate (as methylfolate), 1000 mcg of B12 (as methylcobalamin), 100 mg of pantothenic acid, 30 mg of calcium, and 144 mg of choline (as choline bitartrate). You could take these nutrients once or twice per day.
Terry . . . Naturally