Matcha has become a modern favorite among health-conscious coffee lovers and TikTok trendsetters, but could this green drink actually cause iron deficiency?
Experts and viral videos alike are raising concerns about a potential link between matcha and low iron levels, but what do the experts say?
Matcha contains tannins
Tannins are antioxidant compounds found in matcha that can block your body’s ability to absorb iron – especially if consumed around mealtime.
Tannin levels in matcha are extremely high
One study found that matcha contains up to 137 times more EGCG (a type of tannin) than standard green tea, increasing the likelihood of iron absorption interference.
Don’t drink matcha right before or after meals
To minimize its impact on iron absorption, experts recommend waiting one to two hours before or after eating to enjoy your matcha.
One cup a day is enough
For generally healthy individuals, one cup of matcha daily is unlikely to cause issues. However, excessive consumption could affect iron levels over time.
Higher risk groups should be more cautious
Pregnant and breastfeeding people, those with heavy periods, vegetarians, vegans, and individuals with digestive conditions should be extra mindful of matcha’s effect on iron.
Your overall diet plays a key role
A well-balanced diet rich in iron and vitamin C can help counteract matcha’s iron-blocking effects.
Iron is found in a wide range of foods
Eating iron-rich foods like red meat, fish, lentils, quinoa, and nuts – and pairing them with vitamin C sources – can help enhance iron absorption.
Matcha in food is less concentrated
Matcha in desserts or snacks (like ice cream or cookies) typically contains far less matcha than a brewed cup, and therefore poses less of a concern for iron levels.
TikTok sparked the concern
Several viral TikToks have highlighted the potential matcha-iron link – though not all sources offer scientific backing.
Experts don’t advise avoiding matcha
While matcha may reduce iron absorption, experts agree it doesn’t need to be avoided entirely. It’s all about moderation and timing.
The article is based on information from Health.com.
This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.