If you’re vegan and drink lots of tea (guilty), consider avoiding tea at least one hour before and after the time you eat iron-rich food. The worry is that polyphenols in tea bind with non-heme iron, forming a stable-ish complex that prevents absorption. There’s weak evidence that this makes a practical difference, but it was especially relevant for me since I drink tea almost exclusively.
From the available evidence there is no need to advise any restriction on tea drinking in healthy people with no risk of iron deficiency. In groups at risk of iron deficiency the advice should be to drink tea between meals and to wait at least 1 h after eating before drinking tea. (source)
Most studies have found no association between tea intake and iron absorption. However, drinking excessive amounts of black tea may inhibit the absorption of iron, and may harm people with anaemia. (wikipedia)
If you’re vegan and drink lots of tea (guilty), consider avoiding tea at least one hour before and after the time you eat iron-rich food. The worry is that polyphenols in tea bind with non-heme iron, forming a stable-ish complex that prevents absorption. There’s weak evidence that this makes a practical difference, but it was especially relevant for me since I drink tea almost exclusively.