Does Herbal Tea Cause Iron Deficiency? Unpacking the Truth

November 21, 2025 •

3 min read

According to a 2017 study published in the American Journal of Clinical Nutrition, consuming tea simultaneously with an iron-containing meal can significantly decrease non-heme iron absorption. This raises the question: does herbal tea cause iron deficiency, or is the risk overstated?

Quick Summary

The relationship between herbal tea and iron absorption is complex, primarily hinging on polyphenol content. While some herbal teas have little effect, others, particularly those high in tannins, can inhibit iron uptake, especially non-heme iron from plant-based foods. Timing tea consumption away from meals and pairing iron-rich foods with vitamin C can mitigate any potential risks.

Key Points

Polyphenols Bind Iron: Compounds called tannins, a type of polyphenol found in many teas, can bind to iron and hinder its absorption.
Impacts Non-Heme Iron: This inhibitory effect is most significant for non-heme iron, the type found in plant-based foods, putting vegetarians and vegans at higher risk.
Timing Is Crucial: To minimize interference, drink tea at least one hour before or after consuming an iron-rich meal or supplement.
Boost Absorption with Vitamin C: Pairing iron-rich foods with vitamin C-rich foods or drinks can help counteract the effect of tannins and enhance iron absorption.
Herbal Teas Vary: Not all herbal teas have the same impact; some low-tannin options like rooibos or chamomile pose very little risk.
Excessive Intake is Key: For most healthy adults, moderate tea consumption does not significantly increase the risk of iron deficiency.
Know Your Risk: Individuals who are pregnant, anemic, or have underlying health issues should consult a doctor about their tea consumption.

Understanding How Tea Affects Iron Absorption

The primary compounds in tea that can interfere with iron absorption are polyphenols, specifically a type of polyphenol known as tannins. Tannins can bind to iron in the digestive tract, forming a complex that is difficult for the body to absorb. This inhibitory effect is most pronounced with non-heme iron, the type found in plant-based sources like spinach, beans, and fortified cereals.

The Role of Polyphenols and Tannins

Binding Action: Tannins chelate (bind) to non-heme iron molecules, creating larger complexes that the small intestine cannot easily process.
Source Differences: The concentration of polyphenols and tannins varies dramatically between different types of tea. Herbal teas, unlike true teas, are not made from the Camellia sinensis plant, and their tannin levels can range widely. Some herbal teas, like peppermint or chamomile, contain low levels of tannins, while others, like hibiscus, may contain more.

Is Everyone at Risk?

For most healthy individuals who consume a balanced diet, including sources of heme iron, the effect of moderate tea consumption on overall iron status is likely minimal. However, certain groups at higher risk of iron deficiency should be more mindful, including vegetarians and vegans, adolescents, menstruating women, and those with pre-existing iron deficiency or anemia, particularly if they drink strong tea excessively with meals.

Comparison of Tea Types and Iron Absorption

Understanding the potential impact requires comparing different tea varieties based on their known effects on iron absorption.


Tea Type	Typical Tannin/Polyphenol Level	Impact on Non-Heme Iron Absorption	Notes
Black Tea	High	Significant inhibition (up to 90%).	Long brewing time increases tannin release.
Green Tea	Moderate	Moderate inhibition.	Catechins in green tea also bind to iron.
Oolong Tea	Moderate	Moderate inhibition.	Falls between green and black tea in processing and tannin content.
Herbal Teas (e.g., Peppermint, Chamomile)	Low	Minimal inhibition.	Considered a safer option to consume around meal times for those at risk.
Rooibos Tea	Very Low	Minimal to no inhibition.	Often recommended as an alternative for individuals with iron concerns.

Strategies to Minimize Impact

To enjoy herbal tea without risking iron deficiency, consider these strategies:

Timing: Drink tea at least one hour before or after a meal.
Pair with Vitamin C: Ascorbic acid enhances non-heme iron absorption. Consume vitamin C-rich foods with your meal to counteract tea's effects.
Choose Low-Tannin Teas: Opt for options like rooibos if you're in a high-risk group.
Brewing: Shorter brewing times can result in fewer polyphenols.

Conclusion: Responsible Consumption is the Goal

Whether herbal tea causes iron deficiency depends on individual factors, diet, and the specific tea. While tannins in some herbal teas can inhibit iron absorption, the risk is generally low for healthy adults with a balanced diet. Those at higher risk, such as vegetarians or individuals with existing iron issues, should be mindful of their consumption. Strategic timing and pairing with vitamin C can help maintain healthy iron levels while still enjoying herbal teas.

For personalized advice, consult a healthcare professional. For further scientific information, you can find a study in the American Journal of Clinical Nutrition(https://www.sciencedirect.com/science/article/pii/S0002916522026983).

Frequently Asked Questions

For most healthy individuals with a balanced diet, drinking herbal tea daily is unlikely to cause an iron deficiency. The risk is primarily for those with a high intake of tea, especially at mealtimes, and those with a vegetarian or vegan diet.

If you are concerned about iron absorption, low-tannin herbal teas such as rooibos, chamomile, or fruit infusions are excellent choices. Rooibos, in particular, is noted for its minimal impact on iron absorption.

It is recommended to wait at least one hour after eating an iron-rich meal before drinking any type of tea. This timing allows your body to absorb a significant amount of the iron before the tannins from the tea can interfere.

Adding a source of vitamin C, like lemon juice, can actually enhance the absorption of non-heme iron. However, adding milk is not an effective method for preventing tannin interference.

Yes, herbal teas vary in their polyphenol content. While teas like peppermint or chamomile have low levels, others like hibiscus may have more polyphenols and, therefore, a slightly greater potential to inhibit iron absorption. The effect is still generally less than that of black or green tea.

Yes, if tea consumption is contributing to an iron deficiency, modifying your habits—like separating tea from meals, reducing intake, or switching types—along with increasing iron-rich foods and Vitamin C, can help improve your iron status.

Yes, just like with dietary iron, the tannins in tea can bind to and reduce the absorption of iron supplements. It is best to take supplements at least an hour apart from tea consumption.