August 12, 2025 | 10:02 am
Japanese green tea powder, matcha, has been widely discussed on social media. Some internet users claim that regularly consuming matcha can cause anemia due to inhibiting iron absorption. Is this true?
Quoted from Verywell Health, matcha is known for its high antioxidant content. Matcha also contains a unique combination of caffeine and L-theanine, a natural amino acid that has been proven to help increase energy, reduce stress, and improve focus, hence often considered as a gentler alternative to coffee.
However, matcha also contains tannin, a type of polyphenol that can bind iron in the digestive tract, making it more difficult for the body to absorb it. Because matcha is much more concentrated than regular green tea, it has a higher polyphenol content that can inhibit the body's iron absorption.
"This mainly affects non-heme iron (from plants), not heme iron (from meat), which is easier to absorb and less affected by polyphenols," explained a spokesperson for the Academy of Nutrition and Dietetics, Debbie Petitpain.
Research, she said, shows that consuming just one serving of green tea with a meal can reduce non-heme iron absorption by 60 to 90 percent, with matcha having a stronger effect on iron absorption.
As reported by Matcha, research shows that epigallocatechin gallate (EGCG) is the main catechin contained in matcha that has the potential to inhibit myeloperoxidase, an enzyme released by white blood cells to trigger inflammation.
In other words, when EGCG and iron are consumed together, EGCG that binds iron loses its ability to inhibit inflammation in the body. However, with some simple adjustments, for matcha enthusiasts, you can still enjoy it without worrying about iron levels.
Safe Matcha Consumption Tips
If you are concerned about the risk of iron deficiency or want to reap the optimal benefits of matcha, researchers suggest waiting at least an hour after consuming iron-rich food before drinking green tea. You can also enjoy matcha in the morning and wait an hour before consuming iron supplements or iron-rich food.
By giving a time gap between matcha consumption and iron-rich food, you can still experience the maximum health benefits of both. It is recommended to consume at least 2-4 grams or 2-4 servings of matcha green tea per day, equivalent to about 1-4 cups of tea.
Research shows that a minimum of 2 grams (two servings) of matcha per day is needed to fully experience its health benefits, including its strong antioxidant content. Some studies also suggest that with a standard one-gram portion of matcha powder, its health benefits will be more optimal if you consume between 2 to 4 servings per day.
For those interested in the benefits of matcha on cognitive performance and protection against nerve function decline, recent research states that consuming 4 servings (4 grams) of matcha in one day can improve attention speed and memory compared to a group that did not consume it.
However, it should be noted that matcha contains caffeine, and the recommended daily limit for healthy adults is 400 milligrams. In addition, low-quality matcha powder may contain residues of chemicals or pesticides.
Some compounds in matcha may also be potentially harmful if consumed in excessive amounts, so it is advisable to consume it moderately and not excessively.
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