Does Drinking Matcha Impact Your Iron Levels? Essential Insights You Shouldn’t Miss!
Matcha tea has gained immense popularity in recent years, hailed for its vibrant green color and unique flavor. However, some social media users claim that consuming matcha can lead to iron deficiency. The truth is that while matcha has health benefits, it also contains tannins that may hinder iron absorption. To maintain optimal iron levels, experts suggest drinking matcha about two hours before or after meals and limiting consumption to just one cup per day.
With its charming green hue and earthy flavor, matcha tea has become a star on coffee shop menus and social media platforms. Yet, some creators are raising concerns that matcha drinkers might be at risk of anemia.
Matcha is a type of powdered green tea that has been a staple in Japanese cuisine for centuries. In recent years, its popularity has surged in the West. In fact, the U.S. is one of the largest importers of matcha, with sales exceeding $10 billion over the past 25 years.
However, a rumor has emerged on TikTok suggesting that drinking matcha tea or lattes might lower iron levels, potentially leading to iron-deficiency anemia. TikTok creator Yumi highlighted this concern in a video viewed 775,000 times, saying, “Anemic and anxious, ignoring that matcha has more caffeine than coffee and blocks iron absorption.” Similarly, TikToker Kacey Ondimu, with a video garnering 2.8 million views, claimed she switched from matcha to moringa tea due to chronic iron deficiency.
Even medical professionals like Kunal Sood, MD, have claimed that “drinking matcha right after an iron-rich meal may lower your iron absorption.” So, should you be worried about this green beverage and its implications for anemia? Let’s explore what experts have determined about the relationship between matcha and iron levels.
What Is Matcha?
Matcha is a finely ground powder made from shade-grown green tea leaves. Unlike loose-leaf teas, matcha can be mixed quickly without steeping. While most enjoy matcha in the form of tea or lattes, it can also be incorporated into various recipes, including:
- Ice cream
- Cheesecake
- Pancakes
- Cookies
Nutritionally, matcha is abundant in antioxidants and anti-inflammatory compounds. It boasts a unique combination of caffeine and L-theanine, providing a “calm-yet-focused energy,” according to registered dietitian Sapna Peruvemba, MS, RDN. She explains that matcha offers a gentle boost without the jitters associated with coffee.
One teaspoon of matcha powder, which is the typical amount for a cup of tea, contains about 70 to 80 milligrams of caffeine, while a standard cup of coffee contains roughly 90 milligrams.
How Does Matcha Affect Iron Levels?
The concern surrounding matcha and iron levels stems from its tannin content. Tannins are antioxidant compounds that may protect against diseases but can also restrict your body’s ability to absorb iron, raising the risk of iron-deficiency anemia. Symptoms of this condition include:
- Fatigue
- Dizziness
- Headaches
- Shortness of breath
While tannins are present in matcha, they are also found in other foods such as chocolate, leafy green vegetables, coffee, and nuts. However, matcha contains a significantly higher concentration of a specific tannin, epigallocatechin gallate (EGCG), which can limit iron absorption. Research has indicated that the concentration of EGCG in matcha is 137 times greater than that in standard green tea.
According to Kirbie Daily, MS, RD, a matcha enthusiast, “Matcha itself does not inherently cause iron-deficiency anemia. But it may impact your body’s ability to effectively absorb iron if consumed too close to a meal.” This means that if consumed in large quantities or immediately after an iron-rich meal, matcha could lead to lower iron levels over time.
However, Peruvemba also notes that for most healthy individuals, the impact of matcha on iron levels is likely minimal. Regular consumption of green tea is generally not linked to increased rates of iron-deficiency anemia. Still, those at higher risk—including pregnant and breastfeeding women, individuals with heavy menstrual bleeding, vegetarians and vegans, and those with gastrointestinal issues—should be cautious.
How to Consume Matcha Without Lowering Your Iron Levels
According to Daily, the key to safely consuming matcha lies primarily in the timing. “Drinking matcha with or immediately after meals will have a stronger inhibitory effect on iron absorption than having it between meals,” she advises. It is recommended to wait at least one to two hours after meals or iron supplementation before enjoying matcha.
It’s also essential to consider both the amount and type of matcha consumed. For example, matcha ice cream generally contains less matcha than a cup of matcha tea. “The more matcha consumed daily, the greater the potential risk,” warns Megan Byrd, RD.
Consequently, for those concerned about their iron levels, it is advisable to limit matcha intake to one cup per day. It’s important to remember that matcha is just one component of iron absorption in your diet. Focus on your overall dietary habits:
- Are you consuming enough iron-rich foods?
- Are you pairing plant-based iron sources with vitamin C to enhance absorption?
Consider incorporating iron-rich foods such as red meat, fish, lentils, oats, quinoa, and nuts into your diet. Pairing these with vitamin C-rich foods—like broccoli, mango, bell peppers, or strawberries—can further improve iron absorption.
