Why You Shouldn't Drink Tea With These Iron-Rich Foods, According to Dietitians

Certain foods just don't get along with a hot cup of tea.

There’s a lot to love about tea —it’s tasty, hydrating, and easy to find. Tea is also packed with antioxidants, which can pump the brakes on oxidative stress and protect your cells from harmful molecules. However, you might have heard that tea shouldn’t be consumed with certain foods, as it can potentially reduce iron absorption. But how does it work, exactly? To learn more, we tapped registered dietitians for expert insight on the matter.

• Johanna Salazar , MS, RDN, is a registered dietitian nutritionist and the founder of Healing Nutrition
• Maddie Pasquariello , MS, RDN, is a registered dietitian nutritionist and the founder of Nutrition with Maddie

The Link Between Tea and Iron Absorption

Tannins are polyphenols (or antioxidants) that are naturally found in plant foods. Black tea is a particularly rich source, followed by green tea. Thanks to their antioxidant properties, tannins are partially responsible for the many benefits of tea . The only catch? It’s commonly believed that tannins reduce the absorption of iron , a mineral needed for healthy blood.

Tannins can bind to iron, making it more difficult for the body to absorb, says Johanna Salazar, M.S., RDN. But as with most aspects of nutrition, there are caveats to consider. For starters, most of the studies that have been conducted look at iron absorption in animals, not humans. This is worth noting because animal studies don’t always accurately predict the same effect in humans, explains registered dietitian Maddie Pasquariello, MS, RDN. Meanwhile, other studies have looked only at the short-term effect (i.e., examining the absorption of iron only after a single meal) or involve doses of tannins much higher than the average person would consume, says Pasquariello.

Plus, there are few large-scale studies that suggest a moderate intake of one to three cups of tea per day significantly harms iron status, says Pasquariello. That being said, if you’re a generally healthy person and enjoy drinking a cup or two of tea per day, it’s unlikely the habit will cause iron deficiency, she explains.

It’s a slightly different story if you already have iron deficiency, which affects nearly 1 in 3 adults in the U.S. In this case, it’s possible that overdrinking tea (i.e., several liters per day) can lead to iron issues, says Pasquariello. If you’re concerned about iron absorption or have a pre-existing iron deficiency, avoid overdrinking tea. Alternatively, you can swap black tea, which is particularly high in tannins, for green or white tea.

Non-Heme vs. Heme Iron

As far as iron absorption goes, it’s also worth considering the type of iron. Heme iron is found in animal foods, including meat, poultry, and fish. Non-heme iron is found in non-animal sources like dark leafy greens, legumes, dried fruits, and iron-fortified grains, says Pasquariello. Heme iron is better absorbed by the body, while non-heme iron isn’t absorbed as well, notes Salazar.

Tannins primarily affect the absorption of non-heme iron. This means they’re less of an issue for heme iron, or iron from animal sources.

Foods to Avoid Eating with Tea

Leafy Green Vegetables

Leafy green vegetables like spinach, kale, and Swiss chard are high sources of non-heme iron. As mentioned, non-heme iron isn’t easily absorbed by the body, so it’s worth thinking about your tea consumption if you’re concerned about iron levels or avoid meat, poultry, or fish. For example, you might sip on tea separately from your meal or choose green tea over black tea, says Pasquariello.

Beans

As a source of non-heme iron, beans are another food you may consider consuming separately from tea. But here’s the kicker: Beans, like tea, contain tannins themselves. Instead of stressing about how said tannins are affecting your iron absorption, try enjoying beans with a source of vitamin C, which can promote the absorption of non-heme iron. Tasty examples include bell peppers, tomatoes, and lemon juice.

Tofu

As far as iron goes, tofu is an excellent plant-based source. About half a cup of tofu contains about 36% of your recommended daily intake of iron, while the same amount of steak contains about 16%, says Pasquariello. But again, the iron in tofu is non-heme, so it’s less readily absorbed than heme iron in steak. If you have impaired iron levels and typically drink a lot of tea, it wouldn’t hurt to skip the drink when eating tofu.

Nuts

Nuts are another source of non-heme iron. Cashews are particularly high in the mineral, offering about 19% of the recommended daily intake for women, says Pasquariello. And while nuts, like tea, naturally contain tannins, pairing the two foods won’t necessarily negatively impact your long-term health. Again, if you want to boost iron absorption from nuts, try pairing them with vitamin C-rich foods, like strawberries or oranges, for a tasty snack.

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