Matcha has become the unofficial uniform of wellness influencers. Kourtney Kardashian practically turned it into a co-star on her reality TV show and Instagram, usually posing next to a chic mug or giving a tour of her matcha-making station. The drink is photogenic, energizing, and packed with antioxidants. It feels like you can sip your way into glowing skin and a calmer mind.
Here is the twist that would make even a wellness guru raise an eyebrow. That innocent green drink can actually get in the way of how your body absorbs iron, and for people who rely on plant-based sources of iron, the effect can be surprisingly strong.
The Antioxidant Halo Effect
Matcha’s allure comes from its sky-high levels of antioxidants. The leaves are ground whole, so you’re getting the full botanical blast: catechins, calming amino acids, and a steady, non-jittery caffeine boost. All of that sounds like superhero material and, to be fair, it is.
Antioxidants help your cells fight stressors, which is great news for anyone who secretly believes their phone drains their life force. But even superhero ingredients can have a mischievous side.
How Matcha Messes With Your Iron
Iron comes in two forms. Heme iron shows up in animal products and is easy for your body to absorb. Non-heme iron is the plant-loving version. It’s the kind found in spinach, beans, lentils, and fortified grains. That kind of iron is already a little shy about being absorbed.
Enter matcha. According to Kunal Sood, MD, the same powerhouse compounds that make matcha a wellness darling can also interfere with iron absorption. Those catechins in matcha act like tiny magnets. They bind to non-heme iron in the gut and form complexes your body cannot easily use. It is a bit like matcha locking the iron behind a velvet rope, and the iron never makes it onto the guest list.
Dr. Sood explains that matcha’s polyphenols also slow down the process that transports iron out of the cells lining your intestines. "Matcha is made from powdered whole tea leaves, so it contains a high concentration of polyphenols, especially catechins, like EGCG., these compounds can bind to non-heme iron, the form of iron found in plant based foods and creates complexes that the body can't absorb efficiently," the expert says.
"They can also interfere with how iron is transported out of intestinal cells, further reducing what's available for your body to use. Since non heme iron is already harder to absorb than animal based iron drinking matcha with meals can make that effect even stronger over time, especially with frequent or high intake," he added.
That means even the iron your gut manages to catch gets stuck backstage. Drink matcha during meals, especially plant-based meals, and you increase the odds of losing more of that essential nutrient. This doesn’t mean matcha is secretly plotting against your health. It just means timing matters.
When Too Much of a Good Thing Becomes a Not-So-Good Thing
People who sip matcha multiple times a day or pair it with meals rich in plant-based iron may unintentionally increase their risk of iron deficiency over time. And iron deficiency isn’t something that stays cute for long. It can leave you tired, pale, foggy, and struggling to keep energy levels steady. If it progresses to anemia, you officially earn a membership card to the Low Energy Club. Not a fun club.
This doesn’t mean you need to exile matcha from your morning routine or unfollow Kourtney’s drink posts. Matcha is still a lovely, mood-boosting beverage. It just works best when it isn’t competing with your nutrients.
How to Sip Smarter
A simple fix is spacing out your matcha. Enjoy it between meals instead of during them. Pair your iron-rich foods with vitamin C-heavy foods like citrus or berries to boost absorption. If you love matcha in latte form, consider having it as an afternoon pick-me-up rather than a breakfast companion.