Your iron supplement absorption can be optimized by implementing this simple self-care tip.
A Simple Self Care Tip to Help You Absorb More Iron
Youโre doing all the right thingsโeating a nourishing breakfast, taking your iron supplements, but your iron levels remain low.
It may be that starting off your day with your favorite morning drink is the reason. I was recently reminded of the value of separating my morning tea from my supplements when I began noticing the creeping in of nighttime leg sensations that I know are soon to be major leg cramps, along with my less-than-optimal sleep. I share more in the post: Can Your Nighttime leg cramps, restless legs, sleep disruption, and even joint pain be due to a bout of excess tannins you are consuming?
Joint Pain? Sleep Disruption? Restless legs, Muscle Cramps?
Could excess tannins be at the root of these?
High-tannin Drinks Can Block Iron Absorption
And when I hit post of that article, it occurred to me how important it is to share that tannins can be a piece of low iron for those who are low and using supplementation to bring the levels up.
One of the biggest culprits happens to be morning beverages. More specifically, drinking your morning beverage that is high in tannins. i.e., coffee, black tea, even some juices, they could be working against your body’s ability to improve your iron levels.
A short list of popular morning beverages high in tannins
Tannins are natural plant compoundsโwhile rich in antioxidantsโcan interfere with your bodyโs ability to absorb iron and possibly even some B vitamins (1) (2) (3)
Here’s a simplified depiction of how the interference can occur.
Research Focusing Specifically on Iron
A classic trial had women eat ironโrich porridge with high tannin tea; the result: Iron absorption was reduced by ~37%.
Drinking the tea one hour later cut that inhibition by half, down to an 18% reduction of absorption (4)
โ๏ธ To delve deeper into the research, I’ve provided a list of references for you at the bottom of this page.
The Simple Self Care Lifestyle Tip: Shift Your Tannin Beverage
Instead of pairing your supplements at breakfast with a tannin-rich drink, swap in a lowโtannin option, and save the tea or juice for later.
โค Best practice: If you’re taking supplements or eating iron-rich foods to try and get your iron levels up, separate your high tannin drink by waiting 1โ2 hours.
Why Waiting Supports Your Cells
- Waiting 1-2 hours gives the high tannins that bind to iron to pass through
- Cells receive the full benefit of the:
- Iron supplement and even B-vitamins, both of which help to fuel our cells.
This Simple Self Care Micro Decision Can Help You:
- Feel better: Less fatigue, less hair thinning
- Look better: Healthier skin, stronger nails, brighter eyes
- Live better: More energy, mental clarity, emotional balance
All by simply shifting your beverage timing to support your cells.
Give this Simple Self Care Tip a Try:
๐ฅฃ Eat breakfast + take your iron supplements
๐ฅค Sip a lowโtannin drink like lemon water๐ฒ Hit the plus (+) sign on your Motivator APP! ๐๐ป
๐ Wait 1 -2 Hours
๐ต Enjoy your favorite high-tannin beverage๐ฒ Hit the plus (+) sign on your Motivator APP! ๐๐ป
Supporting Your Wellness, One Simple Micro Decision at a Time
Your self care doesnโt have to be overwhelming. This one simple routine swap is another self care decision that supports your cells! A simple self-care way to get more out of what youโre already doing!
One Simple Self Care Micro Decision at a Time Adds Up to Big Results!
1 Micro Decision at a Time
Getting Results, Feeling Better, Looking Better, and Living Better is achieved by making 1 Self Care Micro Decision after another!
New here?
Hereโs the Simple Self Care Lifestyle process:
1 Goal โข 1 FOCUS โข 1 Microdecision at a time.
Rememberโfor every micro decision, be sure to click the + in your Motivator APP to celebrate your wins so you can keep reminding yourself how often you are supporting your cells! READ: Get Motivated in 2 seconds!
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References
- Brune M, Rossander L, Hallberg L. Iron absorption and phenolic compounds: importance of different phenolic structures. Eur J Clin Nutr. 1989 Aug;43(8):547-57. PMID: 2598894.
- Delimont NM, Haub MD, Lindshield BL. The Impact of Tannin Consumption on Iron Bioavailability and Status: A Narrative Review. Curr Dev Nutr. 2017 Jan 19;1(2):1-12. doi: 10.3945/cdn.116.000042. PMID: 29955693; PMCID: PMC5998341.
- Morck TA, Lynch SR, Cook JD. Inhibition of food iron absorption by coffee. Am J Clin Nutr. 1983 Mar;37(3):416-20. doi: 10.1093/ajcn/37.3.416. PMID: 6402915.
- Ahmad Fuzi SF, Koller D, Bruggraber S, Pereira DI, Dainty JR, Mushtaq S. A 1-h time interval between a meal containing iron and consumption of tea attenuates the inhibitory effects on iron absorption: a controlled trial in a cohort of healthy UK women using a stable iron isotope. Am J Clin Nutr. 2017 Dec;106(6):1413-1421. doi: 10.3945/ajcn.117.161364. Epub 2017 Oct 18. PMID: 29046302.
- Schuchardt JP, Hahn A. Intestinal Absorption and Factors Influencing Bioavailability of Magnesium-An Update. Curr Nutr Food Sci. 2017 Nov;13(4):260-278. doi: 10.2174/1573401313666170427162740. PMID: 29123461; PMCID: PMC5652077.
- Verhas M, de la Guรฉronniรจre V, Grognet JM, Paternot J, Hermanne A, Van den Winkel P, Gheldof R, Martin P, Fantino M, Rayssiguier Y. Magnesium bioavailability from mineral water. A study in adult men. Eur J Clin Nutr. 2002 May;56(5):442-7. doi: 10.1038/sj.ejcn.1601333. PMID: 12001016.
- Greupner T, Schneider I, Hahn A. Calcium Bioavailability from Mineral Waters with Different Mineralization in Comparison to Milk and a Supplement. J Am Coll Nutr. 2017 Jul;36(5):386-390. doi: 10.1080/07315724.2017.1299651. Epub 2017 Jun 19. PMID: 28628402.
- Chung KT, Wong TY, Wei CI, Huang YW, Lin Y. Tannins and human health: a review. Crit Rev Food Sci Nutr. 1998 Aug;38(6):421-64. doi: 10.1080/10408699891274273. PMID: 9759559.