Matcha is one of the richest drinks in antioxidants; it contains compounds that protect cells from damage and support heart health, in addition to fighting cancer.
However, health concerns have recently escalated on social media platforms such as TikTok, where influencers have expressed concern that the matcha drink may reduce the body's ability to absorb iron, sparking a wide debate between those promoting its benefits and those warning of its side effects.
Amid these growing concerns, The Independent turned to nutritionist Nicola Ladlam-Rayn, author of "How Not to Eat Ultra-Processed Foods," and nutritionist Sonal Jenkins, who has 17 years of experience, to clarify whether matcha is healthy or harmful.
Matcha is a powder made from finely ground, shade-grown green tea leaves, and its use dates back to ancient China, around 2700 BC. What distinguishes matcha from regular tea is that you consume the entire leaf, as the powder is whisked directly into the beverage instead of being steeped, resulting in a more concentrated dose of nutrients.
Among the most prominent of these elements are powerful antioxidants such as polyphenols and catechins, most notably the EGCG compound, which studies have shown to reduce inflammation and protect cells from damage. This explains the benefits of matcha in supporting heart health and combating oxidative stress, and its potential properties in fighting cancer are currently being studied.
But the downside to these benefits lies in matcha's content of compounds called tannins, the same compounds found in coffee, red wine, and dark chocolate. These tannins act like a magnet in the intestines, binding to non-heme iron—the type found in plant-based sources like spinach, beans, and lentils—and forming a solid compound that the body cannot absorb. Because matcha contains the entire leaf, its tannin concentration is much higher than regular tea or coffee, making it more likely to interfere with iron absorption. However, Ladlam-Rayn reassures that one cup a day won't pose a significant problem for most people, as the body handles this effect efficiently with a balanced diet.
However, expert Sonal Jenkins identifies two groups that should be more cautious: the first is vegetarians and vegans, who rely entirely on non-heme iron, meaning that excessive matcha consumption could deplete their iron stores over time. The second group includes those already suffering from low iron levels or anemia, for whom paying attention to any factor affecting absorption is crucial.
Jenkins points out that those who follow balanced diets should not worry, as their total daily iron intake easily overcomes the effect of matcha.
Experts emphasize that the solution isn't to abandon matcha altogether, but rather to follow a few simple tips to enjoy this beverage without affecting iron levels. Foremost among these is separating matcha consumption from iron-rich meals by at least two hours, allowing the body time to absorb the iron before the tannins bind to it. They also recommend consuming matcha in the mid-morning or late afternoon, rather than immediately after iron-rich meals. Additionally, they suggest incorporating vitamin C into your diet by consuming bell peppers and citrus fruits, as this vitamin enhances the absorption of non-heme iron and counteracts any negative effects of matcha.
Ladlam-Rayn concludes that matcha is not a miracle drink; it has impressive benefits and limited downsides, but that doesn't justify avoiding it altogether. She advises sticking to one cup a day, along with a healthy and balanced diet, emphasizing that the real key is moderation and timing, not deprivation or giving in to unfounded fears.
