How long should you wait to drink tea after a meal?

To wake up in the morning or extend their afternoon, some find a needed dose of energy in a steaming cup of tea at the end of a meal. As enthusiastic as it is, this reflection can be counterproductive. In fact, this drink cannot be combined with all foods on the plate, especially those rich in iron. The tannins contained in tea have the property of slowing down the absorption of this trace element needed for blood and oxygenation of our cells. English dietitian nutritionist Nicola Ludlam-Raine points this out in a magazine column. stylist Wednesday 10 January.

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One hour before or after meals

As the expert explains, black or green tea tannins are rich in polyphenols that bind to iron present in certain foods and prevent its absorption in the digestive tract. More specifically, polyphenols interact more with sources of non-heme iron of plant origin (beans, tofu, pumpkin seeds, spirulina), and more modestly on the absorption of heme iron of animal origin (beef, pork, lamb, fish and seafood). . For people with anemia (iron deficiency) or low levels of ferritin (a protein that stores iron), it is very important to pay attention to tea consumption.

To limit this effect, there’s no need to cut out your favorite drink, assures Nicola Ludlam-Raine. You just have to choose the right time to taste it. “It is generally recommended to wait at least one hour after an iron-rich meal or before drinking tea to take an iron supplement. Likewise, try drinking tea at least an hour before your next meal. This delay ensures that the tannins in the tea do not interfere with the absorption of the iron on your plate,” she sums up.

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This advice doesn’t come out of nowhere. The Nutritionist draws data from a review of 35 British studies conducted in 2004 by researchers from the Department of Nutrition and Dietetics at King’s College London. This study found that people at risk of iron deficiency were more affected by tea consumption during meals than those not at risk of anemia. In this sense, scientists in their conclusions invite people with deficiencies to avoid tea during meals and to allow maximum absorption of nutrients, to wait at least an hour after eating before drinking a hot drink.

As a reminder, the daily iron requirement for adults is 1 mg for men and 2 mg for women between puberty and menopause. Later, the rate is higher due to regulations. If a balanced diet provides the body with iron, 10 to 15 mg per day, only 5 to 10% is absorbed by the body. This intake may vary depending on gender, age and physical condition. Hence the need to monitor for signs of deficiency (pallor, fatigue, shortness of breath during exertion, headaches, dry skin and hair, brittle nails) and talk to a health professional to benefit from a blood test and possibly supplementation.