Does Matcha Cause Iron Deficiency? I've got bad news...

There have been some myths spreading recently, which has caused matcha lovers everywhere to wonder, does matcha cause iron deficiency? 🤔

In this article, we’re going to discuss all things matcha iron absorption, including does matcha block iron absorption and also is matcha rich in iron.

If you’re exploring this tea for the first time, you may also want to look at our guide on matcha benefits.

Without further ado, let’s get started! ⛑️

Does matcha cause iron deficiency? The short answer

So does matcha cause iron deficiency? The short answer is, it can, if you’re not careful.

In the next section, we’re going to explore why matcha iron deficiency can be an issue and what you can do to avoid it. 

The mechanism behind matcha and iron deficiency

Now it’s time to do a deep dive into matcha and iron deficiency, first starting with the mechanisms. In this case, it’s the catechins in matcha that can lead to lower iron levels.

Catechins in matcha block iron absorption

So do the catechins in matcha block iron absorption? Yes, the catechins in matcha can bind to non-heme iron in the gut, and make it harder for your body to absorb. 

The "Iron Meal"

If you’re not getting enough iron from your meals, eventually this will cause your iron levels to decrease. 

Factors that influence matcha iron deficiency

So can matcha cause iron deficiency? That depends on a few different factors. Here are the things that will influence iron absorption. 

Timing is everything

When you eat your meal and when you drink your matcha can matter when it comes to matcha and iron absorption. It appears that if you drink matcha more than an hour after the meal, there is a significant drop in the iron blocking effect. 

The source matters: heme iron vs non-heme iron

There are two different types of iron, heme iron which comes from animal sources and non-heme iron which comes from plant sources. It appears that the catechins in matcha impact the non-heme iron absorption, so if you are vegetarian you have to be particularly careful about matcha and iron deficiency. 

Is matcha bad for iron deficiency?

If you are already iron deficient, it is probably best not to drink matcha.

If you are not sure whether or not you are iron deficient, you’ll definitely want to keep reading! 

How to know if you have matcha iron deficiency

So if you’re a matcha lover, you’re probably getting a little nervous by now. But how do you know if you have matcha iron deficiency? Here are some ways to tell.

Blood work

The best way to tell whether or not you have iron deficiency is to get a blood test from your doctor. Otherwise there are a few symptoms you can look out for.

Symptoms of matcha iron deficiency

A few symptoms to look out for include fatigue or muscle weakness, brittle nails or hair loss and pale skin. These are not perfect indications of matcha iron deficiency, but if you have some of these symptoms, it may be worth consulting a doctor for a blood test. 

How to avoid iron deficiency with matcha

So now that you know the truth about matcha and iron deficiency, it’s time to talk about the steps you can take in order to avoid it. There are a few tricks you’ll want to follow in order to avoid matcha iron deficiency, and they are very simple. 

Space out your matcha

Matcha and iron don’t really get along, so you may want to keep them separated. If you like to drink matcha, try to consume it in the late morning or early afternoon so you’re not drinking it directly before or after a meal.

Vitamin C is your friend

While matcha can actually decrease iron absorption, Vitamin C can increase the absorption of iron. To take advantage of this, you may want to incorporate more Vitamin C rich foods like citrus into your meals.

Increase your iron

If you’re worried about matcha iron deficiency, you can always take a more offensive strategy and increase your intake of iron rich foods like tofu, lentils and chickpeas. At the same time, consider whether does matcha have caffeine affects your daily schedule.

Does matcha have iron?

So is matcha good for low iron individuals? Matcha does contain trace amounts of iron, but the amounts are very small compared to other foods. Because it decreases the absorption of other iron rich foods, it’s not worth it if you are concerned about iron deficiency. For overall wellness, check our article is green tea good for you.

Is matcha rich in iron compared to other foods?

One gram of matcha contains approximately 0.03mg of iron. Lentils on the other hand contain 3.3mg of iron per 100 grams. 

So is matcha rich in iron? Not really.

The final verdict

So does matcha cause low iron? It certainly can be a contributing factor but if you avoid drinking it too close to a meal and make sure to consume more iron rich and Vitamin C rich foods, you should be fine! If you’re still worried, check our guide on what happens when you drink too much matcha.

Does matcha make you iron deficient on it’s own?

Matcha on its own is not enough to make you iron deficient, but it increases your chances. If you are concerned about iron, you may want to get some blood work done and avoid drinking matcha too close to a meal.