There’s nothing like a steaming cup of tea with breakfast. Whether you’re a green tea and overnight oats fan or an Earl Grey and toast aficionado, tea is one of the most popular morning drinks going. In fact, according to tea giants Twinings, a quarter of Brits say they don’t feel properly awake until they’ve had their first cup of tea.

Given that tea is packed with antioxidants and energy-boosting caffeine, that’s a good thing. Experts like Tim Spector would probably argue that it’s much healthier to start the day with a cup of fermented green tea than a glass of fibre-free orange juice (he’s previously advocated for kicking orange juice out of the health food aisle). But that cup of tea can be nutritionally disruptive for anyone struggling to eat or store enough iron.  

The WHO estimates that over 30% of women of reproductive age worldwide are anaemic. Anaemia can happen for a number of reasons, from eating an unbalanced diet to blood loss. Some people’s bodies simply struggle to absorb iron from foods and require a little extra assistance. In any case, the treatment tends to be the same: high-strength iron tablets and instructions to eat a more iron-rich diet. But however iron-rich your meals and snacks might be, if you drink tea with or around the same time, you run the risk of not absorbing that iron properly. 

One review of 35 studies concluded that while those at no risk of anaemia were fine to drink as much tea as they liked, anyone at risk of iron deficiency is better off avoiding tea during mealtimes and waiting at least an hour after eating before drinking tea to allow for maximum nutritional absorption.

“Tea, particularly black tea, contains compounds called tannins,” explains nutritionist Nichola Ludlam-Raine.“Tannins are a type of polyphenol that bond to iron in certain foods, inhibiting its absorption in your digestive system.” That’s particularly the case with plant-based (non-heme) iron sources, she says, although tannins can also impact the absorption of heme (animal) iron too.

“For individuals who are anaemic or have low ferritin levels, paying attention to the timing of tea consumption can be crucial. It’s generally recommended to wait at least an hour after an iron-rich meal or iron supplement before drinking tea. Similarly, try to have tea at least an hour before your next iron-rich meal or supplement. This gap helps to ensure that the tannins in the tea don’t interfere with the iron absorption from your meal or supplement.” 

She does flag, however, that the impact of tea on your iron absorption is going to vary from person to person. It depends on your own health, the type of iron in the supplement and wider dietary habits. 

“For those taking iron supplements, it’s not just about avoiding tea; it’s about what you can actively do to enhance absorption,” says Ludlam-Raine. Below are her top five tips.

Take iron with vitamin C

“Consuming your iron supplement with a source of vitamin C can increase its absorption. Consider taking your supplement with a glass of orange juice or alongside a vitamin C-rich food.”

Avoid tea and coffee when consuming iron

Yes, coffee also contains tannins, so it’s best to watch your consumption of both tea and coffee when taking your supplements or eating an iron-rich meal.   

Eat more iron-rich foods

If you eat meat, then focus on finding both heme (red meat, poultry, fish) and non-heme (lentils, beans, spinach) sources of iron.

Cook in cast iron cookware

“Cooking in cast iron pots can increase the iron content of your food, especially when cooking acidic foods like tomato sauce,” Ludlam-Reine claims.

Be mindful of iron blockers

Apart from tannins, other substances like phytates (found in whole grains and legumes) and calcium can inhibit iron absorption. While you shouldn’t avoid these nutrients as they’re beneficial for health, being mindful of when you consume them in relation to iron intake can be helpful. So if you tend to have milky cereal in the morning or take calcium supplements as part of your vitamin haul, think about having your iron tablets at a different time.  

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