Does Matcha Cause Iron Deficiency?

For hundreds of years, matcha has been a signature beverage in Japan. However, in recent years, the green tea beverage has been growing in popularity in Western culture, and many have ditched their coffee habit for a daily dose of the antioxidant-filled beverage.

Made from finely ground green tea powder processed from shade-grown tea leaves, matcha can now be found in many coffee shops and restaurants around the United States and has become a signature part of many Americans’ diets.

Online, many say they’ve made the switch from coffee to matcha due to the wide range of health benefits matcha offers, from supporting heart health to helping with blood sugar management to aiding with stress relief and enhancing focus and alertness.

While matcha does contain caffeine, it doesn’t have the same anxiety-inducing effects as coffee due to its L-theanine content—an amino acid that has calming effects and helps to thwart the stimulating impacts of caffeine.

Recently, however, growing concerns have emerged about matcha’s impact on iron absorption and whether drinking the beverage often can cause iron deficiency.

Some have even given up their daily green drink out of fear that they might become anemic.

In fact, data show that searches for “matcha iron” are up 233%, while TikTok mentions have surged 8,500%.

Kyle Crowley, MSc, a nutritionist and sports nutrition adviser for Protein Works, is setting the record straight: He says matcha does not directly cause deficiency but can slightly interfere with iron absorption.

How matcha can affect iron absorption

While matcha won’t outright cause iron deficiency, it does contain compounds that can bind to iron and make it harder for your body to absorb.

To understand how this works, it’s important to know that there are two types of iron: heme iron and non-heme iron.

Heme iron is found in animal-based foods such as meat and fish and can be easily absorbed by the body, while non-heme iron, which comes from plant sources such as leafy greens, legumes, and tofu, is more difficult for the body to absorb efficiently.

Like other teas, matcha is rich in tannins, Crowley explains. These are naturally occurring compounds that can bind to iron in the digestive tract. Specifically, tannins affect the non-heme iron found in plant-based foods.

“Matcha primarily affects the absorption of non-heme iron, but tannins can also interfere with heme iron absorption, though to a lesser degree,” Crowley says. “This means that both types of iron could be impacted by drinking matcha, but the effect is more pronounced with plant-based sources of iron.”

However, he says the real issue has to do with the timing of consumption and whether your body has time to absorb the iron from your food before you drink the tea.

Steps to minimize matcha’s effects on iron absorption

If you are at all concerned about the possibility of matcha impacting your iron absorption, strategically timing your matcha consumption could be key.

This means avoiding drinking matcha with meals, especially those rich in non-heme iron, such as leafy greens, legumes, or whole grains.

Wait at least an hour before or after meals to consume matcha, allowing your body to absorb the iron from your food before introducing tannins.

Kyle Crowley, MSc

Research shows that allowing at least one hour between an iron-rich meal and a beverage containing tannins can reduce the impact of inhibited iron absorption.

You should also consider your overall iron status and dietary habits. If you’re confident that you consume plenty of iron, you likely don’t have to worry about your matcha consumption, but those who are worried can pay more attention to timing matcha consumption away from iron-rich meals or supplements.

And if you are worried about your iron intake in general, you can enhance iron absorption by pairing your iron-rich meals with vitamin C sources such as citrus fruits, bell peppers, or tomatoes. This can help the body absorb iron more efficiently, Crowley says.

Who should be most aware

Because tannins are more likely to interfere with the absorption of non-heme iron, vegetarians and vegans are most likely to be affected, as the majority or all of their iron intake will be of this kind.

If you're at risk of iron deficiency for any reason, whether you follow a plant-based diet, have certain health conditions, or are affected by menstrual blood loss, Crowley says it's important to be mindful of when you consume matcha.

If you’re concerned about your iron levels or any other deficiency, it’s always best to speak with your GP. For most people with a balanced diet, this minor interference isn’t a cause for concern.

Kyle Crowley, MSc

Is matcha still a healthy choice?

While matcha may impact iron absorption slightly, Crowley says it is still a healthy choice that offers numerous health benefits for most people.

“Despite the concerns over iron absorption, matcha is still considered nutrient-dense and antioxidant-rich,” he says. “When consumed in moderation, matcha can be a fantastic addition to a balanced, health-conscious lifestyle.”

Matcha is packed with epigallocatechin gallate (EGCG), a powerful antioxidant that supports metabolism, cellular protection, and overall well-being. While more research is needed, current studies suggest that with regular consumption, it may support the body’s efforts to maintain health and prevent disease.

“Don’t fear matcha; just be mindful of when you drink it,” Crowley says. “With a little awareness, you can reap the full benefits of matcha while still maintaining a healthy balance of nutrients.”