Which Tea Depletes Iron and How to Minimize the Effect

October 4, 2025 •

2 min read

Tea consumption can reduce iron absorption, as one study showed tea consumed with a meal can reduce absorption by up to 64%. Polyphenols and tannins, found in most true teas, are the primary culprits. They bind to iron and inhibit its uptake in the body. This is especially important for those at risk for iron deficiency.

Quick Summary

Tannins in certain teas, like black and green tea, can hinder iron absorption from food. This is particularly relevant for non-heme iron from plant-based sources. Strategic timing of tea consumption can help.

Key Points

Tannins are the culprits: Tannins and polyphenols in tea inhibit iron absorption.
Black and Green teas have the highest impact: Black tea and green tea have the most significant effect on reducing iron absorption.
It primarily affects non-heme iron: The absorption of iron from plant-based foods is most affected, making tea consumption a greater concern for vegetarians and vegans.
Timing is key: Consume tea at least one to two hours before or after an iron-rich meal.
Vitamin C helps: Pairing iron-rich foods with vitamin C can counteract tea's tannins and improve absorption.
Not all teas are equal: Herbal teas like rooibos and chamomile are low in tannins, making them safer, while others like hibiscus can still interfere.
Excessive consumption is the main issue: Moderate tea drinking is generally not a concern, but heavy consumption increases risk.

What's in Tea That Affects Iron?

The effect of tea on iron absorption is primarily due to polyphenols, especially tannins. They bind to non-heme iron in the digestive tract, creating unabsorbable complexes. The concentration of tannins varies based on tea type and steeping time.

The Iron-Depleting Effects of Different Teas

The tannin levels in teas from the Camellia sinensis plant affect iron absorption.

Black Tea

Black tea has the highest tannin content due to full oxidation. This can inhibit non-heme iron absorption, with reductions up to 60% in some studies.

Green Tea

Green tea, with minimal oxidation, has lower tannins than black tea but still contains polyphenols like EGCG that affect iron absorption. It's estimated to reduce iron absorption by about 30%, and excessive daily consumption has been linked to iron deficiency.

Oolong Tea

Oolong tea has moderate tannin content, placing its impact on iron absorption between green and black teas.

White Tea

White tea has one of the lowest tannin contents among true teas, resulting in a less significant effect on iron absorption.

Herbal Teas

Herbal teas (tisanes) are not from the Camellia sinensis plant, and their effect varies. Some, like hibiscus, are high in tannins. Others, such as rosehip, contain vitamin C which enhances iron absorption. Rooibos and chamomile are low in tannins and generally considered safer options.

The Role of Heme vs. Non-Heme Iron

Heme iron, found in animal products, is easily absorbed and less affected by tea. Non-heme iron, found in plant-based foods, is significantly inhibited by tea's tannins. This is a key consideration for vegetarians and vegans.

Practical Strategies to Counteract Tea's Effect

Enjoying tea while maintaining healthy iron levels is possible with a few adjustments.

Timing: Waiting at least one hour before or after meals to drink tea can reduce its impact. Waiting two hours may be even more effective.
Brewing: Shorter steeping times result in fewer tannins released.
Vitamin C: Consuming vitamin C-rich foods with iron-rich meals can enhance non-heme iron absorption and offset tannins.

Comparison of Teas and Their Impact on Iron


Tea Type	Tannin Content	Impact on Non-Heme Iron	Oxidation Level
Black Tea	Highest	Significant inhibition (up to 60%)	High
Oolong Tea	Moderate	Moderate inhibition	Partial
Green Tea	Moderate	Moderate inhibition (approx. 30%)	Low
White Tea	Lowest	Minimal inhibition	Very Low
Rooibos/Chamomile	Very Low	Minimal to no inhibition	N/A (Herbal)
Hibiscus/Peppermint	Varies (can be high)	Potentially significant inhibition	N/A (Herbal)

Conclusion

Certain teas, especially black and green, can hinder iron absorption because of their polyphenol content, with a greater effect on non-heme iron. Lighter true teas and some herbal teas like rooibos have less impact. Those at risk of iron deficiency can mitigate this by timing tea consumption away from meals, using shorter steep times, and pairing iron-rich foods with vitamin C.

Frequently Asked Questions

Yes, green tea contains polyphenols and catechins that bind to non-heme iron, reducing its absorption. The effect is less potent than with black tea but can still be significant, especially with excessive consumption.

To ensure maximum absorption, wait at least one hour after drinking tea before taking an iron supplement. Some experts suggest waiting two hours for better results.

No, the impact varies. All 'true' teas from the Camellia sinensis plant contain tannins, but at different levels. Herbal teas (tisanes) vary based on their specific ingredients. Rooibos and chamomile have very low tannin content and are less likely to affect iron absorption.

Adding milk will not solve the issue. The tannins in the tea will still bind to the iron, and the calcium in milk can inhibit iron absorption.

Individuals with iron deficiency anemia should avoid drinking tea with meals and supplements. They should consume tea between meals, waiting at least one to two hours after eating or taking supplements, to minimize the inhibitory effect.

Yes, consuming vitamin C-rich foods with iron-rich meals can enhance non-heme iron absorption and help balance the inhibitory effect of tea.

Yes, a longer steeping time releases more tannins into the tea, which increases its ability to inhibit iron absorption. Shorter steeping times produce a milder tea with a lower concentration of these compounds.