For many people, enjoying a warm cup of tea after a meal has become a comforting daily ritual. Its refreshing and soothing taste often feels like the perfect way to end lunch or dinner. However, for those with low iron levels or a higher risk of anemia, this habit deserves closer attention because it may affect how the body absorbs iron.

Iron deficiency remains a major health concern worldwide, affecting nearly two billion people. Scientific studies show that tea contains polyphenolic compounds, including tannins, which can bind to non-heme iron, the type of iron commonly found in plant-based foods. When this happens in the digestive tract, the iron can form insoluble complexes, making it harder for the body to absorb.

Research has shown that drinking one cup of tea with a meal can reduce fractional iron absorption by 49% in healthy individuals and by 59% in people with iron deficiency anemia. When tea consumption increases to two cups, iron absorption may drop even further, by 66% in healthy individuals and 67% in those with anemia.

Over time, reduced iron absorption may contribute to anemia because the body does not get enough iron to support red blood cell production. This is why people who are prone to anemia should be more mindful of when they drink tea, especially around mealtimes.

The good news is that tea does not have to become the enemy. Its effect on iron absorption can be reduced by adding iron-absorption boosters to the diet, especially vitamin C. Foods rich in vitamin C can help improve iron absorption and support better nutrient intake.

To keep enjoying tea safely, try leaving a time gap between main meals and tea time. This simple habit can help the body absorb nutrients more effectively while still allowing Sahabat PRAMITA to enjoy a favorite drink.