What drinks stop the body from absorbing iron?

November 25, 2025 •

4 min read

Studies have shown that drinking coffee or tea with a meal can reduce iron absorption by a significant percentage, sometimes up to 60-90%. This is because certain beverages contain specific compounds that bind to iron in the digestive tract, preventing the body from effectively absorbing this vital nutrient. Knowing what drinks stop the body from absorbing iron is critical for managing iron deficiency and ensuring proper nutritional intake.

Quick Summary

Certain beverages, including coffee, tea, and milk, contain compounds that hinder the body's ability to absorb iron. These include polyphenols, tannins, and calcium, which create insoluble complexes with iron during digestion. The inhibitory effect primarily targets non-heme iron from plant-based foods, emphasizing the importance of timing beverage consumption around iron-rich meals.

Key Points

Polyphenols and Tannins: Coffee and tea are rich in polyphenols and tannins, which bind to non-heme iron, significantly reducing its absorption.
Calcium: Found in milk and other dairy products, calcium can inhibit the absorption of both heme and non-heme iron, especially in larger quantities.
Timing Matters: Consuming inhibitory drinks like coffee and tea at least one to two hours before or after meals is recommended to maximize iron absorption.
Vitamin C as an Enhancer: Pairing iron-rich meals with vitamin C-rich foods or juices helps counteract inhibitors and boosts non-heme iron absorption.
Heme vs. Non-Heme Iron: The inhibitory effect of most drinks is strongest on non-heme iron from plant sources, while heme iron from animal products is less affected.
Other Inhibitors: Red wine, some herbal teas, and soy-based drinks also contain compounds like tannins and phytates that can interfere with iron absorption.

Common Drinks That Inhibit Iron Absorption

Several popular beverages contain natural compounds that can interfere with the body's absorption of iron. Understanding these inhibitors is the first step toward optimizing your iron intake, especially for those at risk of or managing iron deficiency anemia. The primary culprits include coffee, tea, milk, and certain types of wine and herbal infusions due to their high content of polyphenols, tannins, and calcium.

The Effect of Coffee and Tea on Iron Absorption

Coffee and tea are perhaps the most well-known inhibitors of iron absorption. The reason for their impact lies in their rich content of polyphenols, particularly chlorogenic acid in coffee and tannins in black tea.

Coffee: The polyphenols in coffee can form stable complexes with iron in the gut, making it unavailable for absorption. Research has shown that a single cup of coffee can reduce iron absorption by up to 60-90% when consumed with a meal. The effect is dose-dependent, meaning stronger coffee has a greater inhibitory effect.
Tea: Like coffee, tea contains tannins, a type of polyphenol that avidly binds to iron. Black tea is particularly high in tannins, with some studies showing it can inhibit iron absorption even more effectively than coffee, by as much as 64% with a meal. The effect is less pronounced with some herbal teas, but many, such as peppermint and chamomile, can still interfere with non-heme iron absorption.

To mitigate this effect, it's widely recommended to consume coffee or tea at least one to two hours before or after an iron-rich meal.

The Impact of Milk and Other Dairy Products

Milk and other dairy products primarily hinder iron absorption due to their high calcium content.

Milk: Calcium is the only mineral known to inhibit the absorption of both heme (from animal sources) and non-heme (from plant sources) iron, especially in significant quantities (over 300-600 mg). Since milk is rich in calcium, consuming it with an iron-rich meal can lower iron absorption. The proteins in milk, like casein and whey, can also contribute to this effect.
Dairy Products: Cheese, yogurt, and other dairy items also contain calcium and should be considered when planning meals for optimal iron absorption. For those at risk of iron deficiency, separating high-calcium and high-iron foods is a sensible strategy.

Other Inhibitory Drinks

Besides the main culprits, other beverages can also play a role in inhibiting iron absorption, often due to their polyphenol and phytate content.

Red Wine and Dark Beer: These alcoholic beverages contain tannins and polyphenols that can bind to iron, reducing its bioavailability.
Soy Milk and Soy-Based Drinks: The phytates found in soy products can have a strong inhibitory effect on iron absorption from plant sources.
Kombucha: As a fermented tea, kombucha contains polyphenols and can inhibit iron absorption.

Comparison Table: Inhibitory Drinks vs. Iron Absorption


Beverage	Primary Inhibitory Compound(s)	Effect on Iron Absorption	Best Practice for Consumption
Black Tea	Tannins (polyphenols)	Strong inhibitor, up to 64% reduction with a meal.	Wait 1-2 hours before or after meals.
Coffee	Chlorogenic acid (polyphenols)	Strong inhibitor, up to 60-90% reduction with a meal.	Wait 1-2 hours before or after meals.
Milk	Calcium, casein, whey protein	Inhibits both heme and non-heme iron, especially in high doses.	Consume separately from iron-rich meals, ideally several hours apart.
Red Wine	Tannins (polyphenols)	Inhibits iron absorption due to tannins.	Moderate consumption and avoid during iron-rich meals.
Herbal Tea	Various polyphenols/oxylates	Varies by herb, with some like peppermint reducing non-heme absorption.	Research specific herbal tea effects; separate from meals if concerned.
Soy Milk	Phytates, soy protein	Inhibits non-heme iron absorption significantly.	Consume separately from iron-rich meals, or choose fortified options.

Strategies to Maximize Iron Absorption

For those needing to maximize their iron intake, a few simple dietary strategies can help offset the effects of these inhibitory drinks.

Timing is Key: As mentioned, consuming inhibitory drinks one to two hours before or after meals is the simplest way to reduce their impact. This allows your body to absorb the iron without immediate interference.
Pair with Vitamin C: Vitamin C is a powerful enhancer of iron absorption, particularly non-heme iron from plant sources. Pairing a glass of orange juice or eating vitamin C-rich foods like bell peppers, tomatoes, or strawberries with your iron-rich meal can help counteract the inhibitory effects of other compounds.
Choose Heme Iron Sources: The absorption of heme iron, found in animal products like red meat, poultry, and fish, is less affected by dietary inhibitors like polyphenols and phytates. Incorporating more heme iron into your diet can be beneficial.
Use Cast Iron Cookware: Cooking with cast iron pots and pans can increase the iron content of your food, providing a simple way to boost intake.
Soak and Sprout Grains/Legumes: For vegetarians and vegans who rely on non-heme iron, properly preparing grains and legumes by soaking, sprouting, or fermenting can reduce phytate levels and increase iron bioavailability.

Conclusion

Understanding what drinks stop the body from absorbing iron is crucial for effective dietary management of iron levels. While beverages like coffee, tea, milk, and red wine are known inhibitors, this doesn't mean you have to eliminate them entirely. By being mindful of the timing of consumption and pairing iron-rich foods with enhancers like vitamin C, you can effectively navigate these dietary challenges. For those with diagnosed iron deficiency, it is always best to consult a healthcare provider for personalized advice, as they may recommend temporarily avoiding these drinks altogether. A balanced diet and informed choices are your best defense against inadequate iron absorption.

How Dietary Compounds Affect Iron Bioavailability

As explained by the Penn State College of Agricultural Sciences, polyphenols bind to iron in the intestinal cells, forming a complex that cannot be transported into the bloodstream. This process is the key mechanism behind the inhibitory effect of many drinks.

Frequently Asked Questions

Yes, coffee can significantly block iron absorption. The polyphenols and chlorogenic acid in coffee bind to iron in the digestive tract, forming a complex that is difficult for the body to absorb. The effect is most pronounced when coffee is consumed with or immediately after an iron-rich meal.

Milk contains high amounts of calcium, which is known to interfere with iron absorption. Both calcium and iron compete for absorption pathways in the body. The proteins in milk, like casein and whey, may also play a role in inhibiting absorption.

It is generally recommended to wait at least one to two hours after eating an iron-rich meal before drinking coffee or tea. This timing helps minimize the inhibitory effect of polyphenols and allows for better iron absorption.

Most teas inhibit iron absorption to some degree due to their tannin content. Black tea is a strong inhibitor, while green tea also has a noticeable effect. Some herbal teas, like peppermint, can also interfere with non-heme iron absorption.

Yes, drinking orange juice with an iron-rich meal is a good strategy. The vitamin C in orange juice significantly enhances iron absorption, helping to counteract the effects of any inhibitors present in the meal.

No, the inhibitory effect is primarily on 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 dietary compounds.

Yes, red wine contains tannins that can inhibit iron absorption. It is advisable to drink wine in moderation and not with iron-rich meals, especially if you have concerns about iron deficiency.