Table of ContentsView AllTable of ContentsHow Tea Decreases Iron AbsorptionFoods Affecting Iron AbsorptionResearch on Tea and IronTea With Meals

Table of ContentsView All

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Table of Contents

How Tea Decreases Iron Absorption

Foods Affecting Iron Absorption

Research on Tea and Iron

Tea With Meals

Some studies have suggested that drinking coffee, tea, and other caffeinated beverages inhibits iron absorption, but can herbal teas, such as chamomile,peppermint, or ginger tea, also reduce iron absorption?

This article looks at how tea affects iron absorption, what the research shows, as well as which teas are best and when to drink them.

Two naturally-occurring compounds in tea that are said to inhibit iron absorption include tannins and oxalates. These bind with iron, specifically non-heme iron found in plant foods such as beans, peas, leafy green vegetables, and nuts.(The other type of iron, heme iron, is found in animal foods such as meat, chicken, and fish.)

Tannins are chemicals found in different plant-based foods like nuts, tea, vegetables, and fruits. They’re a type ofpolyphenolthat has antioxidant and anti-inflammatory properties.

Tannins may hinder your body’s ability to absorb iron from foods. However, they also have antioxidant properties, which may help prevent heart disease, cancer, and other conditions.

Iron Deficiency Overview

Tannins in Black Tea

Tannins found in black tea give it its dark reddish-brown color and characteristic full-bodied, astringent flavor. Tannins have different purposes in nature, from protecting a plant from pests to promoting the growth of the plant.

Although the amount of tannins in black tea varies depending on the variety, growing conditions, and processing method, black tea is considered one of the major sources of tannins in the human diet. (Other significant sources include red wine, oak-aged white wine, chocolate, and coffee.)

Other types of tea, including green tea, white tea, andoolong tea, are made from the same plant as black tea, known asCamellia sinensis. They generally contain different types of tannins.

Factors like steeping time and the degree of fermentation affect the tannin content in tea. Fermented teas such aspu-erhand oolong tea typically contain more tannins than white tea.

Tannins in Herbal Teas

Herbal teas (which are technically tisanes or infusions) can contain tannins. Although more is known about the effect of black tea on iron absorption, some claim that herbal tea, particularly higher-tannin tea, may inhibit iron.

Herbs and spices said to contain tannins include:

Rooibosand honeybush teas are sometimes said to be low in tannins, however, there is little evidence that the tannin content in fermented rooibos or honeybush is less than other teas.

Types of Foods That Affect Iron Absorption

Certain types of foods canenhance iron absorption, while others inhibit it.

Foods containing vitamin C:This vitamin can enhance the absorption of non-heme iron, so including foods containing vitamin C in your meal may increase how much iron you absorb from that meal.Vitamin C-rich foods include citrus fruits, red peppers, kiwifruit, broccoli, strawberries, brussels sprouts, potatoes, and tomatoes.

Your food choices and the composition of a meal can make a difference in iron absorption. Including animal protein and foods with vitamin C may enhance iron absorption and reduce the negative effects of tea drinks on iron absorption.

What Research Says About Tea and Iron

The research on the effects of herbal tea on non-heme iron absorption is limited.

A 2017 review found that although certain tannins may inhibit iron absorption during one meal, there is little research demonstrating tannins' effect on iron absorption over the long term. More studies are needed to determine these effects.

Another study published in 2017 found tea consumed with a meal decreased non-heme iron absorption, but tea consumption one hour after a meal didn’t decrease iron absorption to the same extent.

There is very little conclusive research to say how tannins in herbal teas affect iron absorption.

Should You Drink Tea With Your Meal?

If you have followed a vegetarian or vegan diet, have been told to reduce the tannins in your diet, or if you haveiron-deficiency anemia, consult your healthcare provider about food and beverages that would be suitable for you.

Avoid over-steeping tea to reduce the number of tannins and oxalates in tea. Choosevitamin C-rich foodsto improve the absorption of non-heme iron.

Keep in mind thattoo much ironin the body can cause problems. If you regularly drink tea and are concerned about whether you’re absorbing iron, talk with your healthcare provider before increasing your intake of iron (particularly fromsupplements).

Drinking tea in between meals (rather than with a meal) may be another way to prevent tannins and oxalates from reducing iron absorption. Waiting one hour after a meal to drink tea may prevent a decrease in iron absorption.

Summary

People who follow a vegan or vegetarian diet or have iron-deficiency anemia may want to talk with a healthcare provider about whether they should modify their intake of beverages like tea and coffee.

Best Foods to Eat If You Have Anemia (And What to Avoid)

11 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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Ahmad Fuzi SF, Koller D, Bruggraber S, et al.A 1-h time interval between a meal containing iron and consumption of tea attenuates the inhibitory effects on iron absorption: a controlled trial in a cohort of healthy UK women using a stable iron isotope.Am J Clin Nutr. 2017;106(6):1413-1421. doi:10.3945/ajcn.117.161364

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