Black tea contains catechins: tannins and bioflavonoids. The latter have antioxidant properties that may, in particular, promote weight loss. However, tannins may inhibit the absorption of non-haem iron in our bodies for 20 to 45 minutes.
However, our bodies need to absorb two types of iron: haem iron and non-haem iron.
Haem iron is found, in particular, in meat;
Non-haem iron is found in plant-based foods (cereals, pulses, tofu…) and eggs.
Although the iron absorption process depends on various factors, such as your general state of health and your diet, it has been observed that tannins found in black tea may affect the iron level in our bodies.
To achieve a healthy iron level in the blood, you need to know which foods inhibit iron absorption and which promote it. Tea tannins, soya proteins, calcium, polyphenols found in pulses and whole grains (in wheat bran, oats, maize and other cereals) may be among the foods that hinder the iron absorption process for a limited period.
Black tea and ferritin: a balance to preserve
Ferritin is an essential protein that stores iron in the body, ensuring its availability when needed. While black tea is often appreciated for its energising benefits and antioxidant properties, it is important to note that excessive consumption may have an indirect impact on ferritin levels. This can be explained by its possible effect on the overall balance of iron intake, particularly as part of an unbalanced diet.
To maintain stable ferritin levels, it is recommended to consume black tea in moderation and to ensure that this drink is paired with a varied diet rich in iron-containing foods. This way, you can continue to enjoy the unique flavours of black tea while preserving your ferritin stores.
How should black tea and iron be combined?
It is important to know that the higher the water temperature and the longer the infusion time, the greater the amount of tannins released into the tea may be. This would also depend on the type of tea you consume. It has been observed that green tea may reduce iron absorption by around 30%, and black tea by 60%. However, lighter teas, such as white tea, may contain relatively fewer tannins.
One tip: drinking black tea outside mealtimes will have less impact on iron absorption.
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If you follow an iron-rich diet, one or two cups of black tea a day should not greatly affect the iron level in your body. However, pregnant women, who need more iron, and vegans, who may sometimes be deficient, should pay attention to their tea consumption. Monitor your diet so that vitamins and minerals are not partly eliminated by the body due to a poor combination of foods and drinks.