Do you feel tired all the time, no matter how much sleep you get? Struggling to get through the day can be frustrating, but the culprit might be closer than you think, your morning cup of coffee or tea.
The Hidden Energy Saboteur
Many of us can’t start the day without a strong coffee or tea. But here’s the shocking truth: while these beverages wake you up, they may also quietly steal your energy. How? It’s not the caffeine, it’s compounds called polyphenols and tannins.
These compounds bind to iron in your food, preventing your body from absorbing it. Even a healthy, iron-rich meal could be partially wasted if washed down with tea or coffee. This effect is especially pronounced for iron from plant sources, like spinach or lentils.
Green tea, matcha, and even decaf versions contain the same compounds, so switching won’t solve the problem.
Why Iron Matters
Iron is essential for producing haemoglobin, which carries oxygen through your blood. Without enough iron, even mild deficiency can leave you:
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Feeling exhausted
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Pale and dizzy
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Struggling to exercise or complete daily tasks
Women are particularly prone to low iron due to menstruation, pregnancy, and breastfeeding.
How to Enjoy Coffee Without Losing Energy
You don’t need to give up your favorite drinks but timing matters:
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Before meals: Avoid tea or coffee
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After meals: Wait at least 1 hour before and 2 hours after eating
This gives your body a clear window to absorb iron fully.
Boost Iron Absorption Naturally
Vitamin C is iron’s best friend. Add foods like:
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Lemons and oranges
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Strawberries and tomatoes
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Red bell peppers
These help your body absorb iron more effectively.
Iron-rich foods to include in your diet:
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Red meat, especially liver
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Spinach, kale, broccoli
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Lentils, beans, chickpeas
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Pumpkin seeds, sesame seeds
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Tofu, tempeh
If you need extra support, iron supplements or multivitamins can help. Take them at least 2 hours after your morning coffee for best results.
A Practical Routine
Here’s what works for me:
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Morning coffee first thing to wake up
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No tea or coffee until after meals
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Supplements or iron-rich snacks around midday
This simple routine keeps your energy levels up without sacrificing your beloved brew.
Your coffee isn’t canceled, it just needs a little rescheduling. With the right timing and a few iron-boosting foods, you can enjoy your favorite drinks and feel energized all day.
--Written by Hala Ali, founder of Dietapplements
