What Drink Can Reduce the Absorption of Iron?

November 13, 2025 •

4 min read

Studies have shown that drinking tea with a meal can reduce iron absorption by a significant margin, sometimes over 60%. This is primarily due to compounds like polyphenols and tannins. Understanding what drink can reduce the absorption of iron is crucial for individuals who need to manage their iron levels, whether for treatment or personal health reasons.

Quick Summary

Several beverages, most notably tea and coffee, contain compounds that significantly inhibit the body's ability to absorb iron, particularly the non-heme iron found in plant-based foods. The effect is largely due to polyphenols and tannins, which bind to iron in the digestive tract. The timing and strength of the drink determine the level of inhibition.

Key Points

Tea and Coffee: These beverages are the most significant inhibitors of iron absorption due to their high content of polyphenols and tannins.
Inhibition Mechanism: Polyphenols and tannins bind to non-heme iron in the digestive system, forming a complex that the body cannot absorb.
Timing is Key: Drinking tea or coffee at least one hour before or after an iron-rich meal can minimize the inhibitory effect.
Increase Vitamin C: Consuming vitamin C with an iron-rich meal can help counteract the effect of absorption inhibitors like polyphenols.
Not a Concern for All: For most healthy individuals with balanced diets, moderate intake of tea and coffee is unlikely to cause iron deficiency.
Risk Groups: Individuals at higher risk, such as pregnant women, vegetarians, and those with existing iron deficiency, should be more vigilant.
Heme vs. Non-heme: The inhibitory effect primarily impacts non-heme iron from plant sources, with little to no effect on heme iron from animal sources.
Dairy's Role: The calcium in milk and other dairy products can also inhibit iron absorption and should be consumed separately from iron-rich foods.

The Role of Polyphenols and Tannins in Iron Absorption

The primary reason certain drinks inhibit iron absorption is the presence of compounds called polyphenols and tannins. These are naturally occurring plant compounds known for their antioxidant properties. However, in the stomach, they have a strong binding affinity for non-heme iron (the iron found in plant foods), forming complexes that the body cannot easily absorb. The level of inhibition is directly related to the concentration of these compounds in the beverage.

Leading Drinks That Inhibit Iron Absorption

Tea: A Potent Inhibitor

Tea is perhaps the most well-known beverage for its ability to inhibit iron absorption. All types of tea, including green, black, and herbal varieties, contain tannins and other polyphenolic compounds. The degree of inhibition varies depending on the type and preparation:

Black Tea: Contains high levels of tannins and has been shown to reduce iron absorption by as much as 64% when consumed with a meal.
Green Tea: While slightly less potent than black tea, green tea can still significantly impact non-heme iron absorption, sometimes reducing it by around 30%.
Herbal Teas: The effect of herbal teas can vary greatly. Some, like peppermint, chamomile, and rooibos, contain fewer tannins and are thought to have a lower impact, but others like certain infusions can still be inhibitory.

Coffee: Another Significant Source

Like tea, coffee is rich in polyphenols, particularly chlorogenic acid, which acts as a powerful iron absorption inhibitor. One study found that a cup of coffee consumed with a meal could reduce iron absorption by up to 39%. The effect is also dose-dependent, meaning stronger coffee or higher consumption can lead to greater inhibition. For healthy individuals, this is usually not a concern, but for those with low iron stores, it warrants careful timing of consumption.

Other Beverages to Consider

Wine: Red wine contains tannins and polyphenols that can interfere with iron absorption. This is more relevant for individuals with specific conditions, such as hereditary hemochromatosis, who need to reduce iron intake.
Milk: The high calcium content in milk and other dairy products can inhibit both heme and non-heme iron absorption. This is especially important for young children who drink large amounts of cow's milk, which can place them at risk for iron deficiency.

Comparison of Iron-Inhibiting Drinks


Beverage Type	Primary Inhibitory Compounds	Impact on Absorption	Best Practices for Maximizing Iron
Black Tea	Tannins, Polyphenols	High (up to 64% reduction)	Drink 1-2 hours away from meals.
Coffee	Chlorogenic Acid, Tannins	Moderate (up to 39% reduction)	Drink 1-2 hours away from meals.
Red Wine	Tannins, Polyphenols	Mild to Moderate	Moderate intake and consume away from meals.
Dairy Milk	Calcium, Casein	Mild to Moderate	Consume dairy products separately from iron-rich meals.
Herbal Teas	Varies (e.g., Rosemary, Peppermint)	Varies, but generally lower	Most can be consumed freely; check specific types if concerned.

Strategic Consumption for Optimal Health

For most healthy adults, consuming tea or coffee in moderation with a balanced diet does not pose a significant risk of iron deficiency. The body's iron absorption mechanisms adjust based on its stores, so if stores are low, absorption from the non-inhibited food is enhanced. However, certain individuals—such as pregnant women, children, vegetarians, and those with diagnosed iron deficiency or risk factors—should be more mindful of their intake.

The simplest strategy is to time your beverage intake appropriately. For example, enjoying your coffee or tea at least one hour before or after an iron-rich meal can significantly reduce the inhibitory effect. Pairing iron-rich foods with vitamin C can also help counteract the inhibitory effects of polyphenols.

Conclusion

In summary, drinks like tea and coffee are the most significant beverages that can reduce the absorption of iron due to their polyphenol and tannin content. While this is not a concern for the majority of the population, those at risk for or currently experiencing iron deficiency should adjust their habits. By strategically timing consumption and focusing on nutrient-dense meals, you can ensure your body is absorbing the iron it needs for optimal health. Consult a healthcare professional or registered dietitian for personalized advice, especially if managing a pre-existing condition. For more detailed information on nutrient interactions, resources like the National Institutes of Health provide comprehensive guides.

Practical Dietary Considerations

Increase Vitamin C: Pair iron-rich meals with foods high in vitamin C, such as citrus fruits, peppers, and broccoli, to enhance absorption and counteract inhibitors.
Embrace Heme Iron: For non-vegetarians, incorporating lean red meat, poultry, and fish (sources of highly absorbable heme iron) can reduce the impact of dietary inhibitors.
Choose Lower-Tannin Drinks: Opt for milder drinks like rooibos tea, which contains lower levels of tannins compared to black tea.
Mind Calcium Timing: Avoid consuming high-calcium drinks like milk or calcium supplements at the same time as iron-rich meals.
Limit High-Fiber Meals with Inhibitors: While beneficial, high-fiber meals with lots of phytates can reduce iron absorption. Space out the intake of high-fiber foods and drinks that inhibit absorption.

Actionable Insight: For anyone concerned about their iron levels, simply delaying your post-meal coffee or tea by an hour is an easy and effective step to maximize nutritional intake.

Frequently Asked Questions

Yes, but it's best to consume them strategically. The primary recommendation is to drink coffee or tea at least one to two hours before or after eating an iron-rich meal or taking iron supplements. This timing helps reduce the inhibitory effect of their compounds on iron absorption.

Studies have shown that black tea can be a very potent inhibitor, reducing iron absorption by as much as 64% when consumed with a meal. The high tannin content is primarily responsible for this effect.

All teas from the Camellia sinensis plant (black, green, white) contain polyphenols and tannins that inhibit iron absorption. The effect is typically strongest in black tea and decreases in green, and then white tea. Herbal teas generally have a much lower impact, though some specific types like peppermint can have some effect.

Yes, milk and other dairy products can inhibit iron absorption due to their high calcium and casein content. To maximize iron absorption, it is advisable to consume calcium-rich foods and iron-rich foods at separate times.

Waiting at least one hour after a meal is recommended to minimize the inhibitory effect of tea and coffee on iron absorption. Some experts suggest a two-hour window for a safer margin.

No, it is not the caffeine. The reduction in iron absorption is caused by polyphenols and tannins, which bind to the iron. While many teas and coffees contain caffeine, this compound itself is not the main inhibitor.

The inhibitory effects of tea and coffee predominantly impact non-heme iron, which is found in plant-based foods. The absorption of heme iron, found in meat, poultry, and fish, is less affected by these beverages.

It is unlikely that moderate tea or coffee consumption will cause iron deficiency in an otherwise healthy individual with a balanced diet. The body compensates for dietary factors, but high consumption paired with a low iron diet or other risk factors could be problematic.