How Your Daily Tea Habit Might Be Sabotaging Iron Absorption
Drinking tea with meals can significantly cut iron absorption, sometimes by as much as 90 percent. The issue lies in compounds like tannins and polyphenols, which bind to iron and block its uptake. Yet, small changes in timing or pairing foods differently could help avoid this problem entirely.
Tannins and polyphenols in tea are the main culprits behind reduced iron absorption. These compounds latch onto iron from food, making it harder for the body to take in the mineral. Black tea contains the highest levels of tannins, while green tea has moderate amounts. Whole foods like white tea and herbal varieties, such as chamomile or rooibos, have far less, with rooibos containing almost none.
For those concerned about iron levels, timing tea consumption away from meals could make a big difference. Choosing teas with lower tannin content, like white or rooibos, also helps. Meanwhile, combining iron-rich foods with vitamin C or taking supplements with tea might even improve absorption in some cases.
