“Matcha” has become one of the most popular drinks among Gen Z, trending widely on social media as a healthy and beneficial choice. However, some experts warn that matcha lovers may be putting themselves at risk of iron-deficiency anemia.
Matcha is a type of finely ground green tea that has been a staple in Japanese cuisine for centuries. But like many foods, when consumed in an unbalanced way, it can have negative effects. Tea in general reduces iron levels and can even lead to anemia caused by iron deficiency.
Dr. Kunal Sood explains that “drinking matcha immediately after an iron-rich meal may reduce iron absorption.”
Meanwhile, Sapna Biruvimba, a registered dietitian and PhD candidate in Nutritional Sciences in California, notes that nutritionally, matcha is rich in antioxidants and anti-inflammatory plant compounds. It also contains a unique mix of caffeine and L-theanine, which provides calm, focused energy. However, the concern with matcha lies in one of its compounds: tannins.
Tannins are a type of antioxidant found in matcha, studied for their potential role in preventing diseases such as cancer. However, they also interfere with the body’s ability to absorb iron, thereby increasing the risk of iron-deficiency anemia. Symptoms of this condition may include fatigue, dizziness, headaches, shortness of breath, and more.
Nutrition expert Kirby Daly—who describes herself as a matcha enthusiast—told Health Magazine that “matcha itself does not inherently cause iron-deficiency anemia, but it can impact how efficiently the body absorbs iron if consumed too close to meals.”
She added that drinking matcha with or right after an iron-rich meal reduces its bioavailability, making it harder for the body to absorb iron in the digestive system.
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