Green tea extract (EGCG) and Iron bisglycinate: interaction, severity and spacing
Green tea extract (EGCG) and Iron bisglycinate interact because polyphenols in green tea, including EGCG, chelate iron and inhibit its absorption. Take them 1 hours apart. Moderate risk.
The interaction in detail
| Pair | Green tea extract (EGCG) and Iron bisglycinate |
|---|---|
| Type | Nutrient interaction |
| Severity | Moderate |
| Required spacing | 1 hours minimum |
| Onset | At the time of dosing |
Mechanism
Polyphenols in green tea, including EGCG, chelate iron and inhibit its absorption.
What to do
Separate green tea extract from iron by at least 1 hour, or take iron with vitamin C instead.
How to fit both into one day
Take green tea extract with food to reduce the small risk of liver strain, and keep it an hour from any iron dose.
Non-heme iron absorbs best on an empty stomach with vitamin C. Coffee, tea and calcium can halve absorption, so keep them two hours away.
Putting Green tea extract (EGCG) in the morning and Iron bisglycinate in the morning satisfies the 1-hour separation without disrupting either one's absorption window.