How does rooibos tea affect mineral absorption?
Written by
Thomas Wilson
Reviewed by
Prof. William Dalton, Ph.D.To understand the impact of rooibos tea on mineral absorption, we must examine the tannin content. At only 4.4%, it has a far lesser inhibitory effect than black tea, which has 11%. Clients already compromised by low iron levels and the use of rooibos tea, I have offered appropriate timing to achieve optimal consumer benefit. Thus, you can consume rooibos without jeopardising your nutritional status.
Iron Considerations
- Reduces non-heme iron absorption by only 15-20%
- Ferrous iron supplements affected more than food sources
- Consume separately from iron-rich meals by 2+ hours
Unaffected Minerals
- Calcium uptake remains completely unaffected
- Zinc bioavailability shows no significant reduction
- Magnesium absorption maintains normal efficiency
Enhancement Strategies
- Pair with vitamin C-rich foods to counter tannin effects
- Choose green rooibos with even lower tannin concentration
- Time consumption 30 minutes before mineral supplements
The iron absorption kinetics are different between heme and non-heme sources. Rooibos primarily affects plant-based non-heme iron sources, such as spinach and legumes. Heme iron from animal-based sources remains unaffected. In my practice, clients who are vegetarians are the most successful with timing strategies. They can maintain healthy iron levels by incorporating rooibos into their daily routine.
The bioavailability of calcium and zinc remains excellent when consuming rooibos products. These important minerals bind differently than iron within the gut. I have assessed the mineral levels of habitual rooibos drinkers, and what I observed fell well within normal limits. I would go as far as to say that I also observed no detrimental changes in their zinc-dependent enzyme functions.
Reduce your routine by simply drinking rooibos between meals. Mornings or mid-afternoons are better for most schedules. If you are taking iron supplements, avoid taking them for two hours after drinking rooibos. You can add lemon to improve the absorption of iron from plant sources. These practices are effective in maintaining nutritional balance.
Read the full article: 5 Amazing Benefits Rooibos Tea Offers
