Does drinking coffee cause anemia? Here’s what you need to know about drinking coffee healthily

In recent years, when people need to refresh themselves, a cup of coffee has become the first choice for most people. However, as more and more people choose coffee, there are endless claims that coffee causes anemia. Recently, a hot search on the Internet has made many people doubtful - "The cause of your anemia may be related to coffee." So, does drinking coffee really affect iron absorption and cause anemia?

Does coffee really affect iron absorption?

First of all, there are indeed studies showing that certain components in coffee, especially caffeine and tannic acid, may bind to iron in food, thereby reducing iron absorption. But not all iron is affected by coffee. There are two main types of iron we consume: non-heme iron and heme iron. Among them, non-heme iron is mainly found in plant foods, such as beans, nuts and green leafy vegetables; while heme iron mainly comes from animal foods, such as red meat and fish. Heme iron, that is, iron from animal foods, can be better absorbed and utilized by the human body. The absorption rate of non-heme iron is very low and it is more difficult to be absorbed and utilized by the human body.

Studies have shown that coffee primarily affects the absorption of non-heme iron, while having a smaller effect on the absorption of heme iron.

How to drink coffee healthily? Here are some tips in life

So how can we ensure that our bodies get enough iron while enjoying every cup of coffee? Here are some tips:

Plan your time wisely: Try to avoid drinking coffee right after eating iron-rich foods. It’s best to wait at least an hour after eating before drinking coffee.

Choose the right food pairings: Taking iron with foods rich in vitamin C can increase iron absorption. For example, pair red meat or spinach with some fresh lemon juice or orange.

Understand the sources of iron: Non-heme iron and heme iron are absorbed differently. Try to ensure that you get enough heme iron from animal foods, such as red meat, liver, etc.

Regular check-ups: If you are a coffee lover, when you experience dizziness, fatigue, and paleness, it is recommended that you have regular blood tests to ensure that your iron levels are normal. If you find that your iron levels are low, you can consider adjusting your diet or taking iron supplements as recommended by your doctor.

You may be aware that drinking coffee may have an impact on iron absorption. But this does not mean we need to give up coffee. In fact, as long as we are aware of it and arrange our diet properly, coffee can still be a good part of our lives.

Life is all about balance, and by arranging our eating habits properly, we can stay healthy and energetic while enjoying life.

Hu Mengdie and Wang Yan, Special Medical Department, Cancer Hospital, Chinese Academy of Medical Sciences

(This article was scientifically reviewed by Xin Xiaowei, a nutritionist and deputy director of the Nutrition Department of the Cancer Hospital of the Chinese Academy of Medical Sciences.)