Coffee and dietary iron: when to drink it so it doesn't affect absorption

Coffee is one of the most widely consumed drinks in the world, but the timing and manner in which it is drunk can influence the absorption of certain important nutrients. Psychonutritionist Gina Tăujan explained to Digi24.ro what benefits it offers, when it is recommended to be consumed, and what aspects we should be mindful of when incorporating it into our daily routine.

The benefits of coffee

According to the specialist, coffee consumed in moderation can have a well-established place in a balanced lifestyle. It contains bioactive compounds, including polyphenols with antioxidant properties and caffeine, which can temporarily contribute to greater alertness, attention, and concentration.

The timing of consumption can affect iron absorption

Gina Tăujan points out that drinking coffee during or immediately after a meal can reduce the absorption of iron from food, largely due to the polyphenols found in coffee. These compounds can decrease the amount of iron the body is able to absorb.

The effect is more pronounced in the case of non-haem iron, which is found primarily in plant-based foods – lentils, beans, chickpeas, tofu, seeds, and grains. This type of iron is naturally more difficult to absorb than iron from animal sources.

The specialist emphasises, however, that having a coffee after a meal does not automatically lead to an iron deficiency. The timing of consumption becomes particularly relevant for people who already have low iron or ferritin levels, an increased iron requirement, or who follow a predominantly plant-based diet. A simple solution for these individuals is to drink coffee between meals, especially when that meal contains iron-rich foods.

Vitamin C can aid iron absorption

According to the nutritionist, the absorption of iron from plant-based sources can be improved by combining these foods, within the same meal, with sources of vitamin C such as peppers, tomatoes, broccoli, kiwi, or citrus fruits.

The specialist's conclusion is that giving up coffee is not necessary – rather, attention should be paid to when it is consumed, particularly for those who are mindful of their iron intake.

How advisable is it to drink coffee on an empty stomach

Gina Tăujan clarifies that drinking coffee on an empty stomach is not, in itself, an unhealthy habit – tolerance varies from person to person, and each individual's response matters more than labelling the drink as "good" or "bad".

One simple recommended habit is drinking a glass of water alongside coffee, to maintain adequate hydration, without the need for additional "compensation" and without coffee automatically causing dehydration.

For individuals with low iron or ferritin levels, it may be helpful to drink their morning coffee between meals as well, rather than habitually pairing it with main meals.