With the growing popularity of Japanese matcha tea, experts are warning about a potential side effect related to the body’s absorption of iron. While matcha is rich in antioxidants, the tannins it contains may bind to non-heme iron (the type found in plant-based foods), making it harder for the body to absorb.
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This does not mean that all matcha lovers will develop anemia, but drinking it daily—especially with iron-rich meals—may reduce the body’s ability to benefit from this essential mineral.
Groups Most at Risk
Certain groups are more vulnerable to reduced iron levels if they consume too much matcha, including:
Pregnant women, due to their increased need for iron.
Vegetarians, who primarily rely on plant-based sources of iron.
Adolescents and young adults, because of their higher growth demands.
Postmenopausal women, who are more prone to iron deficiency.
If left untreated, iron deficiency can lead to anemia, causing symptoms such as chronic fatigue and poor concentration.
Expert Tips for Safe Matcha Consumption
Experts emphasize that matcha remains a healthful beverage, but moderation is key. To reduce potential risks, they recommend:
Avoid drinking matcha with main meals: Wait at least one hour after an iron-rich meal before consuming matcha.
Moderate intake: One cup a day is sufficient for individuals with a history of iron deficiency.
Diversify iron sources: Include leafy greens, legumes, seeds, and animal-based products in your diet.
Use supplements when necessary: Iron supplements may be taken under medical supervision, especially for high-risk groups.
