Can Coffee Cause Iron Deficiency?

Recently, videos about coffee have gone viral on social media. Their creators claim that this popular drink can cause iron deficiency, abdominal sagging, and even hair loss. So, could just one cup of coffee really lead to such problems? But is it true? How does coffee affect iron absorption, who should be cautious, and how can the risk be reduced? We discuss this with a medical expert.

What is iron and why is it important for the body?
Iron is an essential micronutrient for the human body. It is part of red blood cells and hemoglobin and plays a key role in transporting oxygen to tissues and organs. When iron is deficient, the body cannot deliver enough oxygen — this causes fatigue, dizziness, irregular heartbeat, weakened immunity, and deterioration in the condition of hair, nails, and skin.

Iron absorption is a complex process that requires several conditions to be met.

How does coffee affect iron absorption?
There are two types of dietary iron:

• Heme iron — found in animal products and well absorbed by the body.

• Non-heme iron — found in plant-based foods and is more difficult to absorb. Certain compounds in plants (such as phytates and polyphenols) inhibit its absorption.

Coffee contains compounds such as tannins and polyphenols that can interfere with the absorption of non-heme iron. This effect is especially noticeable in:

• Vegetarians

• People diagnosed with iron deficiency

• Women (who are more prone to iron deficiency)

However, for those without iron deficiency — i.e., those who follow a balanced diet — coffee has little impact on iron levels.

How to reduce the risk?

• Avoid drinking coffee at the same time as consuming iron-rich plant-based meals.

• Add vitamin C to your diet (e.g., lemon, orange, bell peppers) — it helps enhance iron absorption and offsets coffee’s effects.

• Do not drink coffee with iron supplements — it reduces their effectiveness.

Concerns about coffee’s effects on iron are not entirely unfounded, but they are mainly relevant to certain groups. For healthy individuals, following a few simple rules is enough to minimize the risks.