How Matcha May Affect Iron Absorption
Matcha contains tannins and polyphenols, which can bind to non-heme iron in the digestive tract and reduce its absorption. This effect is similar to what is seen with other tannin-rich beverages like tea and coffee.
Who May Be at Higher Risk
People with low iron stores, vegans, vegetarians, and those with iron-deficiency anemia may be more sensitive to the absorption-reducing effects of matcha. Consuming matcha with meals rather than between meals can help limit the impact on iron levels.
Tips to Reduce the Risk
Avoid drinking matcha with main meals, especially those rich in iron or iron-fortified foods. Pairing iron-rich plant foods with vitamin C sources may help improve absorption. For personalized guidance, consult a healthcare professional.
