Tea and Calcium Absorption from Milk
Tea and coffee should be avoided around mealtimes to optimize calcium absorption from milk and other calcium-rich foods. 1, 2
The Evidence on Tea's Impact
The most recent and highest-quality guidelines consistently recommend avoiding tea consumption near meals containing calcium-rich foods:
The British Journal of Sports Medicine (2021) explicitly states that "foods or fluids that impair iron absorption, such as tea and coffee, should be avoided around meal times" when discussing nutrient optimization, and this same principle applies to calcium absorption. 1
The American College of Nutrition, as cited in recent guideline summaries, specifically recommends "avoiding tea and coffee around mealtimes can help improve calcium absorption." 2
Understanding the Mechanism
While the effect exists, it's important to understand its magnitude:
Tea contains compounds (tannins and polyphenols) that can bind to calcium and reduce its absorption in the gastrointestinal tract. 1, 2
However, research on caffeine specifically shows the negative effect on calcium absorption is "small enough to be fully offset by as little as 1-2 tablespoons of milk." 3
The practical impact is most significant when calcium intakes are already marginal or suboptimal (below the recommended 1,000-1,200 mg/day for adults). 3
Practical Recommendations
To maximize calcium absorption from milk:
Consume tea at least 1-2 hours before or after calcium-rich meals or milk consumption. 1, 2
Ensure total daily calcium intake meets the recommended 1,000-1,200 mg/day for most adults through dietary sources or supplementation if needed. 4, 2
If you regularly consume tea with milk, ensure your overall daily calcium intake is adequate (300 mg from non-dairy sources plus dairy contributions). 2
Important Caveats
The concern about tea reducing calcium absorption should not be overstated:
In populations consuming adequate calcium (meeting recommended daily allowances), there is no evidence that caffeine-containing beverages have harmful effects on bone status or calcium economy. 3
The bioavailability of calcium from milk is approximately 30-31%, which is already quite good compared to many other sources. 4
The negative effect of tea on calcium absorption is primarily a concern when baseline calcium intake is insufficient. 3
Bottom line: Separate tea consumption from milk-containing meals by 1-2 hours, but prioritize ensuring adequate total daily calcium intake above all else.