Are you suffering from low-iron absorption despite the iron-rich foods and supplements you take? Perhaps you might have been taking green tea alongside it, hoping that its therapeutic abilities will help, but it isn’t.
And now wondering if green tea works against iron absorption in your body. Well, you are not mistaken at all. Studies show that green tea inhibits iron absorption for sure.
Iron is crucial to the production of blood in the body. Depletion of mineral iron in the body can result in several illnesses.
The irony is that the body doesn’t produce any. It derives them from the iron-rich foods we eat. Nevertheless, we can’t but drink this beverage.
However, in this post, you will know how green tea inhibits iron absorption and perhaps how you can prevent green tea from inhibiting iron absorption in your body. Just dive in and let’s go!
What kind of green tea inhibits iron absorption?
All kinds of green tea inhibit iron absorption. No matter the variety of green tea you choose to drink, they all come from the same plant, Camellia sinensis.
The variation in green tea comes from cultivation method, harvest time, processing technique, and brewing process. Consequently, they have the same components but at varying levels.
Research shows that taking green tea with iron-rich food is generally unproductive.
Both components end up annulling each other’s effect. Moreover, these components bind with each other, making the absorption of iron and other nutrients in the body less possible.
The greater the number of polyphenols in green tea, the higher the level of inhibition.
Therefore, Wushwush green tea due to its high polyphenols content tends to inhibit iron absorption in the body more than Hojicha, Gyokuro, or any other type of green tea.
How does green tea block iron absorption?
Green tea blocks iron absorption by releasing chemicals that bind with dietary iron. This makes it impossible for the body to absorb iron. And, this usually occurs as a result of the presence of polyphenols and tannins in green tea.
While tannins are effective against non-heme irons (iron derived from plant nutrition), polyphenols deplete the heme irons – that is, iron derived from animal nutrition.
When these components (polyphenols and tannins) are present in the body in high concentrations, they bind with iron. Inevitably, the body would not take in as much iron as it should.
How long after drinking green tea can you take iron?
Knowing well that green tea can inhibit iron absorption in the body, it is advisable towait for an hour after drinking it before taking iron-rich food or supplements.
If you must take an iron supplement before drinking green tea, you must also wait for an hour. Or else, you will continue to deprive your body of the appropriate iron.
This is because green tea, like other beverages, takes between 20 to 40 minutes to digest.
Therefore, if iron supplements are taken an hour after you drank green tea, chemicals (polyphenols or tannins) responsible for inhibiting iron absorption would have been eliminated.
Moreover, you can also take iron supplements on an empty stomach to induce rapid absorption.
According to the National Institutes of Health (NIH), an empty stomach means an hour before a meal or two hours after. By this time, the gut will not be fallow in the real sense, but digestion would have gotten to an advanced stage.
How to prevent green tea from inhibiting iron absorption in the body?
If you can’t do without drinking green tea, there are several things you could do to reduce its ability to inhibit iron absorption in the body. These include:
Drink green tea at the right time
There is a right time to drinking green tea that would not block iron absorption in the body. It is better to drink it an hour before eating or wait an hour after eating before drinking.
In the case of supplement usage, the one-hour interval still applies.
Drink less quantity of green tea
The degree to which green tea inhibit iron absorption in the body depends on the quantity you take. Like every other thing in life, it is essential to take tea moderately.
Just about two to three cups a day will do to prevent this occurrence. Keep the quantity moderate.
Besides, you shouldn’t forget that the level to which green tea inhibits iron absorption varies in different types of green tea and brands.
And if you are suffering from Iron Depletion Anaemia (IDA), you must tone down on the amount of green tea you take. Don’t forget that drinking green tea in higher amounts can lead to undesirable side effects.
Take food with high iron content
In terms of iron, food can be divided into two. First, heme-iron (food such as red meat, pork, seafood belong to this category). Second, non-heme iron (food such as vegetables and dried fruits also belong to this category).
Therefore, it’s about taking more than enough of this food so that much iron will be available in the body to neutralize the inhibitors, thereby leading to the rapid absorption of iron in the body.
Take Vitamin C
There are proofs that vitamin C enhances the absorption of iron in the body. So, taking vitamin C supplements before or after taking a meal is helpful to get as much iron from the food as you can.
It is recommended to take it together with your iron supplement. When you drink green tea, the inhibitors have much to contend with, thereby allowing you to maximize the dietary iron you need.
Bottom line
Once you know the numerous benefits of green tea, drinking it is a no-brainer! But the side effect of inhibiting iron absorption is not what you can overlook.
When iron deficiency worsens, fatigue, pale skin, shortness of breath, and dizziness are a few of the several symptoms. In rare cases, there can be strange cravings known as pica. Ice, grass, dirt, and more, are among these unbelievable things.
Know the recommended iron content for you and ensure you meet it. Eat foods that are rich in iron to avoid shortage even when you drank too much green tea.
You should also take some orange juice when taking iron supplements to aid quick absorption.
Meanwhile, if you must take green tea as an anemia sufferer, you should consult your doctor for proper guidance. However, whether green tea is inhibiting iron absorption in your body or not, drink it responsibly!
