Does red wine affect the absorption of iron?

January 10, 2026 •

4 min read

Studies have shown that compounds in certain foods and drinks can inhibit iron absorption, and yes, red wine is one of them. This is primarily due to its high content of polyphenols, particularly tannins, which bind to iron and prevent the body from utilizing it. However, the extent to which red wine affects the absorption of iron depends on several factors, including your health status and meal composition.

Quick Summary

Tannins in red wine can inhibit the body's absorption of non-heme iron, found primarily in plant-based foods. The effect is dose-dependent and most pronounced when consumed with meals. Individual health and other dietary components influence the overall impact, with minimal concern for healthy individuals.

Key Points

Tannins Inhibit Non-Heme Iron: The polyphenols, or tannins, found in red wine can bind to non-heme iron (from plants), significantly reducing its absorption.
White Wine Has Less Impact: Since white wine is fermented without grape skins, it contains fewer tannins and has a minimal to negligible effect on iron absorption.
Timing Matters for Absorption: Consuming red wine with or immediately after a meal high in non-heme iron has the strongest inhibitory effect; waiting a couple of hours can minimize this.
Absorption Enhancers Can Help: Vitamin C and heme iron (found in meat) can counteract the effects of tannins, so pairing red wine with a meal containing these can improve overall iron uptake.
Concern for Those with Iron Deficiency: While a single glass is likely fine for healthy individuals, those with iron deficiency or risk factors should be more cautious about their red wine intake, especially around meals.
Chronic Heavy Intake is Risky: Excessive alcohol consumption has broader, more complex impacts on iron metabolism and can lead to issues like iron overload, particularly when liver health is compromised.

The Science Behind Red Wine and Iron Absorption

Iron is a crucial mineral for the human body, essential for carrying oxygen in the blood and supporting overall cell function. The iron we consume comes in two forms: heme and non-heme. Heme iron, found in animal products like meat and poultry, is easily absorbed by the body. Non-heme iron, found in plant-based sources such as grains, beans, and vegetables, is more sensitive to dietary factors that can either enhance or inhibit its absorption.

Red wine contains a high concentration of polyphenols, powerful antioxidants derived from the grape skins, seeds, and stems. A specific type of polyphenol, known as a tannin, is responsible for the characteristic bitterness and astringency of red wine. Research confirms that these tannins act as potent inhibitors of non-heme iron absorption. They do this by forming insoluble complexes with iron in the gastrointestinal tract, which prevents the iron from being absorbed by the body.

This inhibitory effect has been demonstrated in multiple studies. For example, a study published in the American Journal of Clinical Nutrition found that drinking red wine with a meal significantly reduced iron absorption compared to drinking a solution with equivalent alcohol content. The inhibitory effect was found to be dose-dependent, meaning the more tannins present, the greater the reduction in iron absorption.

Red Wine vs. White Wine: The Tannin Difference

When comparing the effects of different wines, the distinction between red and white is important. The vinification process is key to this difference:

Red Wine: Made by fermenting the grape juice with the skins, which is where the majority of tannins and other polyphenols are found. This process results in a higher concentration of these iron-binding compounds.
White Wine: Made by fermenting the juice without the grape skins. Consequently, white wine contains far fewer tannins than red wine, and its effect on iron absorption is minimal or negligible.

Factors Influencing the Effect

While the science indicates red wine can inhibit iron absorption, the practical impact is not the same for everyone. Several factors influence how your body handles this interaction.

Meal Composition: What you eat with your wine can dramatically alter its effect. The presence of absorption enhancers, such as Vitamin C and animal protein (heme iron), can help counteract the inhibitory effects of tannins. Conversely, consuming red wine with a meal high in non-heme iron and low in enhancers will maximize the inhibitory effect.
Timing of Consumption: Consuming red wine between meals rather than with food can also help minimize its impact on iron absorption. The peak inhibitory effect occurs when the iron and tannins are present in the gut at the same time.
Your Personal Iron Status: For a healthy individual with sufficient iron stores, a moderate glass of red wine with dinner is unlikely to cause a deficiency. The body is highly regulated and will adapt its absorption efficiency based on need. However, for individuals at risk of iron deficiency anemia (e.g., vegans, pregnant women, or those with underlying health conditions), it is wise to be more mindful of combining high-tannin beverages with iron-rich meals.

Strategies to Minimize Impact

For those who enjoy red wine but are concerned about their iron levels, there are several practical strategies to consider:

Time it Right: Enjoy your red wine an hour or two before or after an iron-rich meal to prevent the direct interaction of tannins with iron in your digestive system.
Enhance Absorption: Pair your meals with foods rich in Vitamin C, such as citrus fruits, bell peppers, or broccoli. Vitamin C forms a chelate with non-heme iron, making it more soluble and readily absorbed.
Include Heme Iron: Incorporating a source of heme iron, like red meat or poultry, can help offset the effect of tannins. Heme iron is absorbed through a different pathway that is not significantly affected by polyphenols.
Choose Lower-Tannin Wines: While red wines are generally higher in tannins, some varieties contain less than others. Lighter-bodied red wines may be a better option than a full-bodied Cabernet Sauvignon.

Comparing Wine's Effect on Iron: A Quick Table


Feature	Red Wine	White Wine
Tannin Content	High	Low to Negligible
Polyphenol Content	High	Low
Effect on Non-Heme Iron Absorption	Can significantly inhibit	Minimal or negligible effect
Comparison to Heme Iron	Less impact on heme iron absorption	No impact on heme iron absorption
Source	Skins and seeds fermented with juice	Juice fermented without skins

Conclusion

In short, yes, red wine can negatively affect the absorption of iron, specifically the non-heme iron found in plant-based foods, due to its high tannin content. However, this effect is dose-dependent and highly influenced by dietary context and individual iron status. While a moderate glass with a balanced diet is unlikely to cause issues for most healthy individuals, those at risk of iron deficiency should exercise caution and strategically time their consumption. Pairing meals strategically with enhancers like Vitamin C and prioritizing heme iron can further mitigate any negative effects. Ultimately, understanding the science allows for more informed choices that support both your health and your enjoyment of wine.

For more information on the complex interactions between diet and mineral absorption, consulting reliable health resources is recommended, such as the National Institutes of Health (NIH).

Frequently Asked Questions

If you have iron deficiency anemia, it's best to limit or avoid drinking red wine with your meals, as the tannins can inhibit the absorption of iron. If you do choose to drink it, consume it at least two hours away from iron-rich foods or iron supplements.

White wine has the least effect on iron absorption. It is fermented without grape skins, which are the primary source of tannins, the compounds responsible for inhibiting iron absorption.

No, it doesn't completely cancel it out, but it helps. Heme iron from meat is absorbed more efficiently than non-heme iron and is less affected by tannins. The presence of animal protein also helps improve the absorption of non-heme iron, lessening the wine's inhibitory effect.

To minimize the inhibitory effect on iron absorption, it is recommended to wait at least one to two hours after eating an iron-rich meal before drinking red wine. This allows time for the iron to be absorbed before the tannins interfere.

The inhibitory effect of tannins primarily applies to non-heme iron, which is found in plant-based sources. The absorption of heme iron, found in animal products, is largely unaffected by these compounds.

No, the inhibitory effect varies depending on the amount of tannins in the wine. Full-bodied red wines like Cabernet Sauvignon typically have higher tannin levels than lighter reds like Pinot Noir, and therefore have a stronger inhibitory effect.

For most healthy individuals with a balanced diet, moderate red wine consumption is unlikely to cause anemia. However, in individuals with existing risk factors or a diet heavily reliant on non-heme iron sources, regular consumption could potentially exacerbate or contribute to a deficiency over time.

Besides red wine, other beverages and foods that can inhibit non-heme iron absorption include tea, coffee, milk, and foods high in phytates (like legumes and whole grains).