Green Tea Extract + Iron

Can you take Green Tea Extract and Iron together?

ConflictHuman data

Separate them by at least 2 hours.

What to do. Keep green tea extract at least 2 hours away from iron supplements.

Mechanism

Green tea catechins block iron absorption

Green tea polyphenols bind non-heme iron in the gut. Adding green tea extract to a meal reduced iron absorption by about a quarter in a controlled human study; concentrated EGCG supplements may have a larger effect.

Evidence: Human data — Human pharmacokinetic, cohort or case-series data.

  1. 01Samman S et al. Green tea or rosemary extract added to foods reduces nonheme-iron absorption. Am J Clin Nutr 2001.

Timing

A day with Green Tea Extract and Iron

  1. 07:00

    On waking

    no food
  2. 12:30

    Lunch

    with meal

Taking more than these two?

Add the rest of your stack and your medications for a complete check.

Check my full stack

Buying guide

What to look for on the label

  • Green Tea Extract

    • Label states EGCG and caffeine per serving
    • Decaffeinated if stacking with coffee

  • Iron

    • Iron bisglycinate (gentler on the stomach)
    • Check the label for elemental iron, not the salt weight

Related

Other interactions

Caffeine + Green Tea Extract

Hidden caffeine adds up

Note→

Calcium + Iron

Calcium reduces iron absorption from the same meal

Conflict→

Iron + Zinc

Zinc and iron compete when taken together without food

Conflict→

Curcumin + Iron

Curcumin binds iron

Note→

Iron + Vitamin C

Vitamin C boosts non-heme iron absorption

Synergy→

Caffeine + Iron

Coffee and tea reduce iron absorption

Conflict→

Learn more about Green Tea Extract and Iron.