When You Drink Tea Could Block Iron Absorption by 90%

A simple change in when you drink tea could help your body absorb more iron. Research shows that compounds in tea cut iron absorption by up to 90 percent if consumed with meals. Dietitian Amy Brownstein has shared practical advice to avoid this issue while still enjoying tea. Tea contains polyphenols and tannins that bind to iron, stopping the body from absorbing it properly. This effect applies to all types, from black and green tea to herbal varieties. Black tea has the highest tannin levels, while green tea has the least.

Drinking tea with a meal can slash iron absorption from fortified foods by over 85 percent. The problem is especially serious for people with iron deficiency. Studies suggest waiting at least one to two hours before or after eating to drink tea. For those needing more iron, supplements can increase absorption by one and a half to two times. Pairing iron-rich foods with vitamin C sources—like citrus fruits, bell peppers, or strawberries—also boosts uptake. These small adjustments can make a noticeable difference in iron levels.

The timing of tea consumption plays a key role in how well the body absorbs iron. By spacing out tea and meals, people can reduce the risk of deficiency. Adding vitamin C to iron-rich foods offers another way to improve absorption without giving up tea altogether.