Does Matcha Affect Iron Absorption? What You Need to Know
Matcha has become a popular health drink thanks to its antioxidant content, natural caffeine boost, and calming L-theanine. However, few people realise it can also reduce iron absorption, especially when consumed with meals. For some, this can increase the risk of iron deficiency or even lead to anaemia.
As an online pharmacy, we aim to help our customers make informed choices. Here’s what you need to know about matcha, iron, and how to enjoy your matcha without compromising your health.
How Matcha Affects Iron Absorption
Matcha contains high levels of catechins, a type of polyphenol. While these compounds offer antioxidant benefits, they also bind to non-haem iron (the type of iron found in plant-based foods). This binding makes iron harder for the body to absorb, particularly when matcha is consumed with iron-rich meals.
This is a concern for:
- People with low iron levels
- Women (especially during menstruation)
- Vegetarians and vegans
- Children and adolescents
- Individuals with a history of anaemia
Drinking matcha occasionally won’t harm most people. But daily consumption—especially around mealtimes—can significantly reduce iron uptake over time.
When to Drink Matcha for Best Results
To minimise the impact on iron absorption:
- Avoid drinking matcha 1 hour before or 2 hours after meals, especially iron-rich ones.
- Limit matcha to 1–2 servings per day if you’re prone to low iron levels.
- Combine matcha with a source of vitamin C, such as a slice of orange or a supplement, to help boost iron absorption if you consume it near meals.
Should You Be Concerned?
Not everyone needs to worry. However, if you’ve been feeling tired, pale, short of breath, or weak—especially with regular matcha use—it might be worth checking your iron levels.
At our online pharmacy, we offer:
- Iron blood tests for home use
- Gentle iron supplements that are easy on the stomach
- Vitamin C products to improve absorption
Best Supplements to Pair with Matcha
If you drink matcha regularly:
- Take iron supplements at least 2 hours apart from your matcha
- Choose iron with vitamin C for enhanced uptake
- Consider a multivitamin if your diet is low in iron-rich foods
We recommend:
- Gentle Iron (Ferrous Bisglycinate) Tablets
- Iron with Vitamin C Gummies
- Liquid Iron Tonics for fast absorption
Check our Iron Supplements Collection for pharmacist-selected options.
FAQs About Matcha and Iron Absorption
Can matcha cause anaemia?
Matcha doesn’t directly cause anaemia but may contribute to it by reducing iron absorption when consumed excessively or with meals.
How long should I wait to drink matcha after eating?
Wait at least 1–2 hours after eating iron-rich meals before drinking matcha to avoid blocking absorption.
Should I stop drinking matcha if I have low iron?
You don’t need to stop, but reduce intake and separate matcha from meals. Speak to a healthcare provider about supplementation.
Is matcha safer than coffee for iron levels?
Matcha and coffee both contain polyphenols that reduce iron absorption. Matcha may be slightly gentler due to its lower caffeine.
What’s the best way to take iron if I drink matcha?
Take iron supplements on an empty stomach or with vitamin C, and keep them at least 2 hours apart from your matcha.
Do all teas block iron absorption?
Most true teas—green, black, oolong—contain compounds that reduce non-haem iron absorption. Herbal teas usually don’t.
How can I boost iron absorption naturally?
Eat iron-rich foods with vitamin C sources, avoid tea/coffee with meals, and consider supplements if needed.
Matcha offers many benefits, but it’s important to be mindful of how and when you consume it. By spacing out your matcha intake from meals and supplementing wisely, you can enjoy its perks without compromising your iron levels. If in doubt, check your iron levels with a home test or speak to a pharmacist.
Explore our range of Iron Supplements, Vitamin C products, and Iron Blood Test Kits to support your health.
