Matcha, a vibrant green Japanese beverage, has gained immense popularity globally, particularly due to its perceived health benefits and caffeine content. However, there’s a caveat—this trend may lead to a decline in its availability, and overconsumption might cause an iron deficiency.
Nutritionists alert that regular consumption of matcha lattes could hinder iron absorption, with vegetarians being particularly susceptible compared to meat eaters.
Matcha is derived from the tea plant, Camellia Sinensis, which is ground into a fine powder. Its shading during growth boosts chlorophyll production, resulting in a rich green hue and a higher nutrient content.
Rob Hobson, a nutritionist and the author of Unprocess Your Family Life, notes that matcha offers health advantages, such as containing polyphenols that protect against oxidative damage. “It helps reduce inflammation, which can guard against chronic illnesses,” he explains.
Yet, while matcha has beneficial polyphenols that might lower heart disease risk, these same compounds can also interfere with iron absorption.
Professor Gunter Kuhnle from the University of Reading elaborates that matcha can bind to non-heme iron found in plant foods like lentils and tofu, making it less available for the body. “The catechins and tannins in matcha inhibit iron absorption in the digestive system,” he explains.
This interference can drastically reduce iron uptake—up to 50 percent—though effects vary among individuals based on meal timing and food types. A rare case even cited a 48-year-old man who developed anemia due to excessive green tea consumption.
Hobson reassures that those with balanced diets don’t usually need to worry but emphasizes that vegetarians should be cautious. Since matcha primarily affects non-heme iron, those relying on plant sources for their iron intake might want to skip drinking it during meals.
If you’re already iron deficient or taking supplements, it’s wise to avoid consuming matcha simultaneously.
Iron deficiency, also known as anemia, can manifest through fatigue, shortness of breath, pale skin, headaches, and heart palpitations, as noted by the NHS. Teenage girls, vegans, and vegetarians are particularly prone, with a study indicating that 38 percent of teenage girls and 70 percent of vegetarians or vegans experienced this deficiency.
To enjoy the benefits of matcha, consider steering clear of it during meal times and avoiding excess syrup or cream. Hobson suggests that enjoying it plain is the healthiest approach.
