Does consuming matcha have an adverse effect on the body's iron levels?
Matcha tea has gained popularity in recent years on social media posts and cafe menus. Online content producers, however, are cautioning that matcha consumption may increase your risk of iron deficiency anemia. Is this accurate?
Ground green tea, or matcha, has been a mainstay of Japanese cooking for centuries, but in recent years, its appeal has grown significantly worldwide. A website that focuses on health and nutrition news, Health, reports that some TikTok nutritionists have asserted that "drinking matcha immediately after an iron-rich meal may reduce iron absorption."
Dehydrated green tea leaves are used to make matcha, a fine powder. According to nutritionist Sapna Peruvimba, matcha has a "unique combination of caffeine and L-theanine," which gives "calm, focused energy," and is high in antioxidants and anti-inflammatory plant compounds.
In essence, Peruvimba told Health, "matcha provides a nice boost of energy without the jitters or fatigue you might feel with coffee." About 70 to 80 milligrams of caffeine, the usual amount in one cup of tea, are found in one teaspoon of matcha powder. There are roughly 90 milligrams of caffeine in one cup of coffee.
What effect does matcha have on iron levels?
Iron and matcha are related because of a substance called tannins that is present in the powder. Matcha contains a number of antioxidant compounds, including tannins, which are being researched for their possible ability to prevent diseases like cancer.
But tannins also make it more difficult for the body to absorb iron, which raises the risk of iron-deficiency anemia. Among other symptoms, this illness can cause headaches, exhaustion, lightheadedness, and dyspnea. It's important to note that matcha has a far higher tannin content than ordinary green tea.
As nutritionist Kirby Daily clarified to Health, "Matcha itself doesn't inherently cause iron deficiency anemia," suggesting that there may be some validity to the theory put forth by TikTok users regarding matcha and iron problems. However, if taken too soon before meals, it may interfere with the body's ability to absorb iron effectively. Matcha's bioavailability, or the body's ability to absorb it, is decreased in the digestive tract when it is consumed with or right after an iron-rich meal, she explained.
However, Peruvimba thinks that in the majority of healthy individuals, matcha's impact on iron levels might be negligible. The nutritionist only advises that matcha consumption should be avoided by those who are already at a higher risk of iron-deficiency anemia. This includes those who are nursing or pregnant, have heavy periods, are recuperating from surgery, and have certain gastrointestinal disorders.
How can matcha be consumed without reducing iron levels?
Timing is crucial for matcha consumption that is safe. Matcha has a stronger inhibitory effect on iron absorption when consumed with or right after meals than when consumed in between meals, according to Daily. I advise delaying meals and matcha by at least an hour or two.
The potential risk increases with the amount of matcha consumed each day. Because of this, it is recommended that people who are worried about their iron levels limit their daily intake to one cup of matcha.