Can drinking matcha lead to iron deficiency?
- Alexa Nikolai
- Nov 26, 2025
- 3 min read
Overview
Do you ever start your day with a cup of matcha?
The popularity of this green tea powder continues to grow in America, and the United States is now one of the top importers of matcha worldwide. Many appreciate matcha’s ability to increase energy and focus and decrease stress without causing jitters or a crash like coffee might. However, some concern is rising that drinking matcha may negatively affect your iron levels and even lead to anemia.
Can this really happen? How concerned should matcha drinkers be? Keep reading to find out!
What is matcha?
Matcha is a powdered green tea with a high content of antioxidants and anti-inflammatory compounds. Although matcha has less caffeine than coffee (70-80 mg compared to 90 mg), its combination of caffeine and the amino acid L-theanine provide an increase in focus and energy without a crash.
How does matcha affect iron absorbance?
For a refresher on the importance of iron in the body and the symptoms of iron deficiency, check out our previous post here.
Tannins are one of the antioxidants present in matcha and the root of the concerns surrounding iron absorbance. In the digestive track, tannins bind to iron, making the iron harder for the body to absorb and decreasing the effectiveness of the antioxidant.
Although all green teas (as well as other foods, such as black tea, oolong tea, red wine, and cocoa) contain tannins, matcha is more concentrated and thus contains more tannins per serving, making the effects particularly noticeable. For this same reason, when matcha is used as a flavoring component, such as in ice cream or baked goods, the matcha is less concentrated and has less of an effect.
Furthermore, the tannins in matcha more effectively block the absorption of non-heme iron, which comes from plant sources, such as dark leafy greens, lentils, legumes, tofu, nuts, seeds, and whole grains. Heme iron, which comes from animal sources, is easier for the body to absorb and is less affected by tannins. Studies have found that a single serving of green tea taken with a meal can reduce non-heme iron absorption by up to 60-90%, with matcha showing an even stronger effect.
Who should be concerned about matcha and iron deficiency?
For most people, the decrease in iron absorption caused by a cup of matcha is not terribly problematic. However, anyone who is already at risk of iron deficiency, such as pregnant or menstruating individuals, should keep in mind the effects of matcha and try to avoid drinking it too close to meal times. Vegetarians and vegans, who rely more heavily on non-heme iron should also monitor their matcha intake more closely.
How can the iron absorption-blocking effects of matcha be avoided?
As with all foods that decrease iron absorption, the best practice is to avoid drinking matcha within an hour or two of eating a meal. That way, the antioxidants in matcha and the iron in the meal are processed separately by your body and are both able to offer their benefits. Moderating your matcha intake (perhaps having just one cup a day) will also decrease side effects. Finally, making sure to eat foods that increase iron absorption (such as foods high in vitamin C, like citrus or bell peppers) can help balance out the actions of matcha’s tannins.
Summary
For most people, drinking matcha will not have harmful side effects and even offers certain health benefits. However, people at risk of low iron may want to monitor their intake, and for the highest benefit, everyone should try to drink matcha in between meals. As with most things, matcha is best in moderation. And remember: those matcha cookies have a very low concentration of matcha, so go ahead and grab one!
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