Black tea can slash iron absorption by 60%, experts warn

Drinking black tea with meals may significantly hinder iron absorption, potentially negating the benefits of iron-rich foods. Food and agriculture expert Wayne highlighted that the tannins present in black tea can bind with iron ions, creating compounds that the body cannot absorb and are subsequently excreted.

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Tannins in black tea will reduce iron absorption rate, with a reduction of up to 60% or more.

Research indicates that consuming black tea concurrently with iron-containing meals can decrease the absorption of non-heme iron by over 60%. This effect is most pronounced with plant-based iron sources, such as spinach, natto, and tofu, which already have lower absorption rates. Animal-based iron sources, like beef and pork liver, are less affected.

Beyond iron, Wayne also noted that compounds in black tea, specifically theaflavin and thearubigin, can inhibit the activity of enzymes crucial for digesting carbohydrates and proteins. While research in this area is less extensive than for iron absorption, initial studies suggest a similar impact on digestive efficiency.

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Theaflavin and thearubigin in black tea also affect the digestion efficiency of starch and protein.

To mitigate these effects, Wayne advises individuals who need to focus on iron intake to adjust their tea consumption habits. He recommends waiting at least one to two hours after consuming iron-rich meals before drinking black tea. This timing is particularly important for groups with higher iron requirements, including menstruating women, pregnant women, growing children and adolescents, individuals diagnosed with iron-deficiency anemia, and those following vegetarian or vegan diets.

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For groups with high iron needs, adjusting the timing of tea consumption is the most direct strategy supported by evidence.