Tea flavonoids interact with iron, leading to a reduction in its absorption. However, consuming tea between meals does not affect iron absorption. While concerns have been raised regarding iron consumption, current research and dietary understanding suggest that tea is unlikely to pose a health risk for individuals following a typical Western diet.Dietary iron exists in two forms: heme iron (from animal sources) and non-heme iron (found in plants). The body absorbs heme iron more efficiently than non-heme iron. Approximately 15-35% of heme iron and 2-20% of non-heme iron are absorbed. Non-heme iron absorption is typically influenced by other dietary components. Certain components in grains, fruits, vegetables, and tea polyphenols can reduce iron availability to the body. However, studies indicate that tea only diminishes iron absorption when consumed concurrently with foods containing non-heme iron. Drinking tea between meals has no impact on iron absorption.Furthermore, the ability of tea polyphenols to reduce iron absorption is mitigated by the presence of other dietary components, particularly ascorbic acid (which enhances non-heme iron absorption) and milk. To counteract any potential reduction in iron absorption, simply add milk or lemon to tea. If a meal includes milk, tomatoes, orange juice, or any form of ascorbic acid, these can also balance iron absorption when tea is consumed.