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Pro Tip: Drink Coffee with Food to Reduce Iron Absorption

coffee iron

Coffee reduces iron absorption.
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You might be thinking it’s time to cut your coffee habit...but this is actually a good thing! ☕
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Most of us have actually been overloaded with iron our whole lives, mainly through iron fortification, modern agricultural practices and misguided supplementation.
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We have a sophisticated iron recycling system which recycles about 25 mg of iron per day (some say upwards of 30+). Therefore we only need to get 1-2 mg of iron through diet per day.
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Drinking things like coffee or even tea can reduce iron absorption. This is primarily due to the caffeine and polyphenols, like chlorogenic acid and tannins.
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These compounds bind to iron during digestion, making it harder to absorb. And their effect is dose-dependent, meaning the more you drink, the less iron you get.
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It’s important to note that this effect is far more effective on non-heme — plant — iron sources, which are unstable and not well absorbed and utilized anyway. But coffee and tea can still have some effect on heme (animal) iron sources.
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So there you have it folks! Another reason to have coffee with your food. ;)

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This is not medical advice. Always consult your healthcare professional before pursuing any changes to your personal healthcare regime.

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References

Brown, M.J. (2017). Do Coffee and Caffeine Inhibit Iron Absorption? Retrieved from: https://www.healthline.com/nutrition/coffee-caffeine-iron-absorption#:~:text=Several%20studies%20have%20found%20that,whopping%2064%25%20(%203%20)..

Morck, T.A. Lynch, S.R. Cook, J.D. (1983). Inhibition of food iron absorption by coffee. Retrieved from: https://pubmed.ncbi.nlm.nih.gov/6402915/.

Sung, E.S. Choi, C.K. Kim, N.R. Kim, S.A. Shin, M.H. (2018). Association of Coffee and Tea with Ferritin: Data from the Korean National Health and Nutrition Examination Survey (IV and V). Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6165914/.

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Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here. While the owner of this website tries to keep the information up to date, there may be things that are out-of-date and out of their control.