Matcha and iron deficiency

Are you concerned about your iron levels and wondering how matcha consumption fits into the picture? This article is for you and will answer all your questions 😊

First, let's clarify the types of iron:

There are two types of iron: heme iron, which comes from animal sources (meat, fish, poultry, organs), and non-heme iron, which comes from plant-based sources (dried beans, lentils, nuts, etc.).

Heme iron is absorbed at a higher rate than non-heme iron. Our ability to absorb dietary iron depends on various factors, such as our body’s iron stores, the proportion of heme iron in our diet, and the presence of compounds that either enhance (like vitamin C) or inhibit (like tannins or caffeine) iron absorption.

Who should be mindful of their iron levels?

People at risk of iron deficiency, such as women of childbearing age, vegetarians, and vegans, should be particularly vigilant. Non-heme iron, from plant-based sources, is less easily absorbed by the body, and tea’s inhibitory effect on iron absorption is more pronounced in these individuals.

When should you drink matcha?

Matcha contains catechins and tannins, compounds that can bind to non-heme iron (plant-based iron) and reduce its absorption by the body. This means that drinking matcha alongside a meal rich in iron (like spinach or lentils) could decrease the amount of iron your body absorbs. Catechins, particularly EGCG (epigallocatechin gallate), are the primary culprits of this effect.

The golden rule is to separate matcha consumption from iron-rich meals or iron supplements by at least an hour. For instance, if you take an iron supplement in the morning, wait at least an hour before enjoying your daily matcha. This way, you can fully benefit from matcha’s properties without compromising your iron intake​.

How to optimize your iron while enjoying matcha?

• Separate matcha and iron: Drink your tea at least one hour before or after iron-rich meals.
• Combine iron and vitamin C: Pair iron-rich foods with vitamin C sources (like citrus fruits or bell peppers) to boost iron absorption.
• Vary your iron sources: Include heme iron sources (meat, fish) if possible, or take supplements under medical supervision if you’re vegetarian or vegan.

Should you give up matcha?

Absolutely not! Unless you’re drinking excessive amounts of matcha (more than 6 cups a day), you can enjoy this beverage while maintaining good iron levels. The key is timing. By following these simple tips, you can savor your matcha and still take care of your iron needs 😊

If you have specific concerns about your iron levels, don't hesitate to consult a healthcare professional.