How Matcha May Influence Iron Absorption
Matcha contains tannins and polyphenols that can bind to non-heme iron in the digestive tract. This binding may reduce the amount of iron your body absorbs from plant foods and supplements. The effect is similar to that of other tannin-rich beverages like black tea.
What the Research Says
Studies on tea and tannin-rich drinks show that consuming them with meals can lower non-heme iron absorption. Matcha is made from whole tea leaves, so it may contain similar compounds. One review notes that polyphenols can inhibit iron uptake, though the impact varies by dose and meal composition.
Tips to Minimize the Effect
To reduce any potential impact, avoid drinking matcha with iron-rich meals or iron supplements. Instead, consume matcha between meals. Pairing plant-based iron sources with vitamin C can help improve absorption when you do eat.
For more on iron absorption and dietary inhibitors, see this overview from the National Institutes of Health.
