What drinks should you avoid if you have low iron?

December 16, 2025 •

4 min read

According to a 2017 review, some studies have shown that drinking tea with a meal can reduce iron absorption by as much as 64%. For those managing iron deficiency or a low iron diagnosis, understanding which drinks to avoid if you have low iron is crucial for maximizing the body's uptake of this vital mineral.

Quick Summary

Identify which beverages hinder iron absorption, such as coffee, tea, and dairy. Learn the reasons behind these interactions and how to time your fluid intake to improve mineral uptake. Find out about other inhibitors like certain plant-based milks and heavy alcohol consumption.

Key Points

Avoid Coffee and Tea at Mealtimes: The tannins and polyphenols in coffee and tea significantly inhibit non-heme iron absorption, so consume them at least one hour before or two hours after meals.
Mind Your Milk Intake: Calcium in dairy and fortified plant-based milks can compete with iron for absorption. Separate these drinks from iron-rich meals.
Use Vitamin C to Boost Absorption: Pair iron-rich foods with drinks high in vitamin C, like orange juice, to enhance non-heme iron uptake and counteract inhibitors.
Limit Heavy Alcohol Consumption: Excessive, long-term alcohol intake can lead to iron overload or interfere with blood cell production, making it important to drink in moderation.
Consider Decaffeinated Options Carefully: Decaf coffee still contains polyphenols and tannins that can inhibit absorption. Focus on timing rather than just caffeine content.
Know Your Iron Type: The absorption of heme iron (from meat) is less affected by inhibitors than non-heme iron (from plants and fortified foods), which requires more careful management.

The Core Problem: Inhibitors in Your Drinks

Many beverages, particularly those we consume regularly, contain compounds that interfere with the body's ability to absorb iron. The iron found in food exists in two forms: heme and non-heme. Heme iron, which comes from animal sources like meat and fish, is absorbed much more efficiently by the body and is less affected by inhibitors. Non-heme iron, found in plant-based foods, fortified products, and supplements, is much more sensitive to these interfering compounds. This is especially important for vegetarians, vegans, and those who rely on fortified foods for their iron intake.

Tannin-Rich Beverages

Tannins are polyphenols found naturally in many plant-based foods and beverages. They bind to non-heme iron in the digestive tract, forming non-absorbable complexes that prevent the iron from entering the bloodstream. The amount of tannins can vary significantly, and their effect is dose-dependent, meaning the more you consume, the greater the inhibition.

Tea: Black tea, in particular, is a potent inhibitor of iron absorption due to its high tannin content. Studies show that drinking a cup of tea with a meal can reduce iron absorption by a significant margin. Green and herbal teas also contain tannins, though generally in lower concentrations.
Coffee: Similar to tea, coffee contains polyphenols, including tannins and chlorogenic acid, which interfere with non-heme iron absorption. The inhibitory effect of coffee is dose-dependent, and studies have shown it can reduce iron absorption significantly when consumed with a meal. Decaffeinated coffee can also be problematic, as the polyphenols, not the caffeine, are the primary inhibitors.
Red Wine: The tannins present in red wine are another source of iron inhibition. While often consumed in smaller quantities than coffee or tea, it is still wise to separate red wine from high-iron meals.

Calcium-Containing Drinks

Calcium is an essential mineral, but it can compete with iron for absorption in the gut. This is particularly relevant for non-heme iron. This interference is not permanent, and long-term studies suggest the body may adapt, but for immediate absorption during a meal, the effect can be significant.

Milk: Dairy milk and other calcium-rich dairy products can inhibit iron absorption. This is especially important for parents of young children who may prefer milk over iron-rich solid foods, as well as for adults who drink milk with meals.
Fortified Plant-Based Milks: Many non-dairy alternatives, such as soy milk and almond milk, are fortified with calcium to match dairy. These, therefore, carry a similar risk of inhibiting iron absorption when consumed with a meal.
Calcium Supplements: For individuals taking calcium supplements, it is best to do so at a different time of day than when consuming an iron-rich meal or iron supplement to avoid direct competition.

Other Notable Drinks

Soy-Based Drinks: Beyond the potential for calcium fortification, the protein in soy itself may inhibit iron absorption from plant sources. This is an additional consideration for those relying on soy milk as a daily beverage.
Excessive Alcohol: While moderate alcohol intake may slightly increase iron absorption, excessive, long-term alcohol consumption can lead to serious health issues, including iron overload (hemochromatosis), and may interfere with blood cell production. It is not a recommended method for increasing iron intake, and heavy consumption can lead to liver damage exacerbated by high iron levels.

Comparison of Inhibitory Effects

This table outlines the inhibitory potential of common drinks on non-heme iron absorption, based on consumption with a meal. Note that these are generalized effects and can be influenced by the strength of the drink, the amount consumed, and individual dietary factors.


Drink	Primary Inhibitor	Estimated Absorption Reduction (Approx.)	Mitigation Strategy
Black Tea	Tannins	60-90%	Consume at least one hour before or after an iron-rich meal.
Coffee	Polyphenols, Tannins	39-60%	Wait at least one hour after a meal. Stronger coffee has a greater effect.
Milk/Dairy	Calcium, Proteins	Variable, noticeable	Separate intake from iron-rich meals. Take supplements at different times.
Soy Milk	Phytates, Calcium	Variable	Avoid with non-heme iron sources. Choose calcium-free versions if possible.
Red Wine	Tannins	Variable	Consume in moderation and not with iron-rich meals.
Water with Vitamin C	None (Enhancer)	Enhancement	Ideal beverage to consume with meals to boost iron absorption.

Timing Is Everything: A Practical List of Tips

Schedule Your Drinks: Have your coffee or tea at least one hour before or two hours after a meal containing non-heme iron.
Consider a Switch: If you have severe iron deficiency, consider swapping high-tannin teas for low-tannin alternatives like chamomile or rooibos, or a decaf that still has fewer tannins.
Pair with Vitamin C: Drinking a glass of orange or tomato juice with your meal can significantly counteract the inhibitory effects of some drinks and boost non-heme iron absorption.
Mind Your Fortified Foods: Be aware that many breakfast cereals and grains are fortified with non-heme iron. Drinking milk or coffee with these can severely limit the benefit.
Limit Excessive Alcohol: Keep heavy drinking in check, as chronic excessive consumption can negatively impact iron metabolism and cause severe health complications.

Conclusion

Understanding how different drinks affect iron absorption is a key part of managing low iron levels. By being mindful of beverages high in tannins and calcium, and by strategically timing your intake, you can ensure that your body absorbs the maximum amount of this crucial nutrient from your diet. Small changes, such as having your coffee between meals and pairing iron-rich foods with a vitamin C source, can make a significant difference in boosting your iron status. Always consult a healthcare provider or a registered dietitian for personalized advice, especially if you are concerned about persistent low iron levels.

Frequently Asked Questions

Yes, but you should avoid drinking it with meals. Wait at least one to two hours after eating an iron-rich meal to have your coffee, as the polyphenols can significantly inhibit iron absorption during digestion.

Yes, the inhibitory effect of coffee on iron absorption is primarily due to its polyphenol content, not the caffeine. This means decaffeinated coffee still contains compounds that can interfere with iron uptake.

While green tea generally has a lower concentration of tannins than black tea, it can still inhibit iron absorption. For best results, both should be consumed between meals rather than with them.

A drink rich in vitamin C, like orange juice, is an excellent choice. Vitamin C helps to significantly enhance the absorption of non-heme iron from plant-based foods.

Yes, the calcium in dairy products like milk can inhibit iron absorption, especially when consumed with the same meal. It's best to separate your intake of dairy and iron-rich foods.

Many plant-based milks are fortified with calcium, which can inhibit iron absorption in a similar way to dairy milk. Soy protein itself can also interfere with non-heme iron uptake.

Heavy, chronic alcohol consumption can negatively affect iron metabolism and lead to health complications. While moderate intake may not have a major impact for most, it is not recommended, and drinking excessively should be avoided.