Is Matcha Responsible for Iron Deficiency? Insights from a Florida Doctor

Matcha has surged in popularity, often hailed as a “superfood” for its remarkable antioxidant benefits. Its vibrant hue, smooth texture, and calming properties have captivated many. However, with this popularity comes a new question: can matcha lead to iron deficiency?

Daily matcha drinkers are increasingly curious about this issue. To clarify, Florida gastroenterologist Dr. Joseph Salhab recently shared insights on social media. He delved into how matcha interacts with the body and offered straightforward advice on maintaining iron levels while still savoring this beloved beverage.

Dr. Salhab noted that while matcha is beneficial, excessive consumption or incorrect timing can hinder iron absorption. He explained that matcha contains polyphenols, compounds that can diminish the absorption of non-heme iron prevalent in plant foods like spinach, beans, lentils, and nuts. Those who predominantly rely on these sources for their iron intake should be cautious of drinking matcha close to mealtime, as it might impair the body’s ability to utilize this essential mineral effectively.

Nonetheless, Dr. Salhab emphasized that there’s no need for complete deprivation of matcha. He proposed simple yet impactful adjustments. First, avoid consuming matcha during meals or right after eating. Allowing a gap of one to two hours can facilitate optimal iron absorption. He also advised combining iron-rich foods with vitamin C sources, such as oranges, strawberries, peppers, and tomatoes, which can enhance iron uptake from plant-based items.

Additionally, he suggested cooking plant-based iron sources whenever feasible, as cooked vegetables promote better iron absorption than their raw counterparts. For those with existing low iron levels or higher deficiency risks, Dr. Salhab recommended limiting matcha to just one cup daily, especially keeping it away from meal times.

Lastly, he highlighted the significance of regular iron level checks, particularly for women, vegetarians, vegans, and those who often experience fatigue. Early detection is key to preventing severe conditions such as anemia.

While matcha brings numerous advantages, including antioxidants, enhanced focus, and a gradual caffeine release, Dr. Salhab underlined the necessity of moderation. The beverage itself isn’t detrimental, but its timing and amount can be crucial. By implementing slight adjustments, individuals can safely relish matcha without jeopardizing their health.