How Matcha Affects Iron Absorption
Matcha contains tannins and polyphenols that can bind non-heme iron in the digestive tract. This binding may lower the amount of iron the body absorbs from plant foods and supplements.
Who Is Most at Risk
People with low iron stores, vegans, vegetarians, and those with anemia may be more affected by matcha’s iron-blocking compounds. Consuming matcha with meals can worsen iron deficiency over time.
How to Reduce the Risk
Avoid drinking matcha during or right after iron-rich meals or iron supplements. Wait at least one to two hours between matcha and iron sources. For more details on tannins and iron, see this overview from the National Institutes of Health.
