Matcha has earned a cult following for its vibrant colour, clean caffeine enhance, and powerful antioxidants like EGCG. From lattes to smoothies, it’s everywhere, especially among health-conscious consumers. But while matcha offers many benefits, few realise it may also interfere with iron absorption, particularly from plant-based foods. This effect is especially relevant for vegetarians, vegans, or anyone already prone to iron deficiency. If you rely on matcha as your daily pick-me-up, it might be time to reconsider when and how you consume it. Here’s what science says about matcha’s lesser-known impact on your iron levels and how to enjoy it safely.
The Lesser-known side effect of Matcha: It may block iron absorption
Matcha’s key selling point, its high content of catechins and tannins, could also be its most concerning feature. These polyphenols, while beneficial in many ways, have been shown to interfere with the body’s ability to absorb non-heme iron, the type of iron found in plant-based foods such as lentils, leafy greens, beans, and tofu.These compounds bind with non-heme iron in the digestive tract, reducing how much your body can absorb. In fact, studies suggest that this interaction could decrease iron absorption by up to 50%, depending on your overall diet and when you consume matcha.If your iron comes mostly from meat and seafood (which contain haem iron), the impact is minimal. But for people on vegetarian or vegan diets, who already face a greater risk of iron deficiency, matcha may be doing more harm than good.
Why iron is important and who is most at risk of deficiency
Iron is essential for producing haemoglobin, the protein in red blood cells that carries oxygen throughout your body. When your iron levels drop, symptoms like fatigue, dizziness, pale skin, and frequent headaches may appear. Yet, these signs are often overlooked or mistaken for general tiredness.Iron deficiency remains one of the most common nutrient deficiencies worldwide, particularly among:
- Women of reproductive age
- Pregnant women
- Children and adolescents
- People following plant-based diets
Drinking large amounts of matcha, especially alongside or immediately after plant-based meals, can intensify or even cause iron deficiency over time. If you’re drinking a matcha latte with your vegan breakfast every morning and noticing a persistent dip in energy, your iron status might be worth checking.
How to enjoy matcha without risking deficiency
You don’t need to give up matcha completely. The key lies in timing and moderation.
- Avoid drinking matcha with meals: Leave a 1–2 hour gap between consuming matcha and eating iron-rich plant foods.
- Pair iron-rich foods with vitamin C: Foods high in vitamin C (like citrus fruits, strawberries, or bell peppers) can enhance iron absorption and help counteract the blocking effects of polyphenols.
- Monitor your iron levels, especially if you follow a plant-based diet, have a history of anaemia, or are pregnant.
Who should avoid or limit matcha
Beyond iron concerns, certain individuals may need to exercise extra care with matcha consumption:
- Pregnant or breastfeeding women: Some studies suggest limiting EGCG intake to 120 mg/day due to potential effects on pregnancy. Given matcha’s concentration, consult a healthcare provider.
- Children: Long-term safety of EGCG in children remains unclear. Intake should be moderate and age-appropriate.
- Older adults (65+): While matcha may offer some cognitive benefits, it could interact with medications or existing health issues.
- People with liver conditions: Very high doses of EGCG (above 800 mg/day) have been associated with liver toxicity. Those with liver issues should consult their doctor before taking matcha or green tea supplements.
- Individuals with high blood pressure or at risk of oesophageal cancer: Some evidence suggests extremely hot green tea may increase these risks, though more research is needed.
Matcha can be a valuable addition to a balanced lifestyle, offering antioxidants, gentle energy, and a range of health perks. But it’s important to recognise that even the most celebrated wellness trends come with nuances. If you’re plant-based, prone to low iron, or navigating specific health concerns, how and when you consume matcha matters. Consulting a healthcare professional and adjusting your routine, like separating matcha from iron-rich meals, can help you enjoy its benefits without unintended downsides. Ultimately, informed choices are the key to turning health habits into long-term well-being. Matcha wisely, and your body will thank you.Also Read: 5 best tricks to pick a sweet watermelon and skip the tapping
