The Hidden Risks of Matcha: Understanding its Impact on Iron Levels

The Hidden Risks of Matcha: Understanding its Impact on Iron Levels

Soon, matcha exploded massively in popularity across the globe. In just the United States total sales have surpassed $10 billion over the last 25 years. People are passionate about matcha for its flavor and health properties. With recent dialogue around its influence on iron absorption creating worry, the conversation has shifted. Read on as experts illuminate the matcha health benefits. They note that overconsumption carries dangers, especially for those sensitive to iron overload.

And contrary to the popular dessert of choice, matcha ice cream, the trendy treat isn’t made solely from the green powdered tea. This change in concentration results in different health impacts. Matcha tea is no exception with 70 to 80 milligrams of caffeine in just one teaspoon of powder. That’s nearly as much as the average cup of joe, which clocks in around 90 milligrams! This high caffeine level can’t be the only culprit on iron status.

Understanding Matcha’s Composition

Matcha is high in tannins, a type of antioxidant compound that can have some beneficial and some harmful effects. Epigallocatechin gallate (EGCG), a particular type of tannin found in matcha, packs a serious health punch. It has a concentration that’s 137 times more powerful than that of regular green tea! While EGCG is known for its health benefits, it poses a risk: it can inhibit the absorption of non-heme iron, which is the type of iron found in plant-based foods.

Due to the tannins, drinking matcha could prevent the body from absorbing iron properly. It’s inhibitory effect raised alarms for heavy matcha drinkers. This issue is of particular concern for those who consume diets deficient in iron-rich foods.

“Drinking matcha right after an iron-rich meal may lower your iron absorption.” – Kunal Sood, MD

Health professionals recommend enjoying matcha in moderation. They advise that anyone concerned about their iron levels should cap their intake at no more than one cup per day. We recommend leaving a two- to three-hour window between eating food or taking iron supplements and enjoying matcha.

Recommendations for Matcha Consumption

All experts echoed the same strategies to prevent the potential negative effect of matcha on iron absorption. One main piece of advice is to wait one to two hours after eating an iron-rich meal before enjoying matcha. This way, the body can absorb iron more effectively sans nasty tannins getting in the way.

“I recommend giving yourself at least one to two hours in between your meals or iron supplementation, and having your matcha.” – Kirbie Daily, MS, RD

Though matcha offers some challenges in terms of iron absorption, it’s important to focus on the big picture dietarily. Iron-rich foods need to be included frequently, especially for those who could be at risk for deficiency.

“Are you eating enough iron-rich foods? Are you pairing plant-based sources with vitamin C to boost absorption?” – Peruvemba

The Cultural Context and Public Response

Until recently, matcha was primarily a part of Japanese cuisine, enjoyed for its distinct flavor and health-benefiting properties. Today the U.S. ranks among the world’s largest importers of matcha. While its use in a range of food products is increasing, so too is awareness of its potential dangers.

Social media platforms, especially TikTok, have fueled online debates about whether matcha is harmful to your health. Countless creators have opened up about their experiences with matcha and iron deficiency. This has led many fans to reduce their consumption of this trendy drink significantly. Some people have gone as far as making the switch to moringa tea for these reasons.

“Anemic and anxious, ignoring that matcha has more caffeine than coffee and blocks iron absorption.” – Yumi

Even with all of this matcha talk, experts are quick to point out that matcha itself does not make you iron-deficient anemic. Instead, it could prevent the body from absorbing the iron properly if it is taken at the wrong time.

“Matcha itself does not inherently cause iron-deficiency anemia,” – Kirbie Daily, MS, RD

Tags

Leave a Reply

Your email address will not be published. Required fields are marked *