Matcha has been touted for its health benefits – but now experts are warning there can be too much of a good thing.
Like green tea, matcha is derived from the Camellia sinensis plant and is acclaimed for numerous benefits such as supporting liver health, enhancing cardiovascular health, and aiding in weight management.
In recent years, the green beverage’s popularity has surged, becoming a staple in most coffee shops. However, there is concern about potential overconsumption of matcha by consumers.
Experts warn that excessive intake might indeed occur, with frequent matcha drinkers experiencing issues such as reduced iron levels and anemia due to habitual consumption.
Lynn Shazeen, a 28-year-old registered nurse and a lifestyle, fashion, and beauty influencer, startled her audience when she disclosed that her favorite energizer, matcha, led to severe anemia.
‘My iron levels basically dipped because of matcha,’ Shazeen explained in a video posted to TikTok, describing herself as ‘super anemic.’
‘When I say super anemic, I mean super anemic,’ she reiterated showing her blood test results on the screen.
But she is not the only one, with other social media users sharing their declining iron levels on social media.
Matcha has been touted for its health benefits, but now experts are warning that there can be too much of a good thing
‘I’m iron deficiency anemic and I’ve been drinking matcha,’ TikTok user Nyla Denae shared in a video.
‘I was like why am I feeling so poor… my matcha is my enemy,’ she joked.
Like most things, matcha is best consumed in moderation.
“Consuming excessive matcha can result in iron deficiency anemia, posing a risk to individuals with pre-existing low iron levels or those adhering to a plant-based diet,” explained Dr. Sophie Dix, Head of Medical Product and Content at ZipHealth, to the Daily Mail.
“Similar to other green teas, matcha contains tannins and catechins, compounds that hinder the absorption of non-heme iron, the type of iron present in plant-based foods,” she added.
Dr. Dix explained the more frequently the drink is consumed – particularly with or straight after meals – the more likely it is to reduce how much iron your body can take in.
‘However, for something like that to happen, you would likely need to drink several cups of strong matcha daily and consistently,’ she warned.
To combat this, she suggests eating and taking iron supplements at least an hour or two before you consume a matcha.
Similar to green tea, matcha comes from the Camellia sinensis plant and is said to have a variety of benefits, including protecting the liver, promoting heart health, and is even said to aide in weight loss .
‘Vitamin C can help your body absorb iron more efficiently,’ she added. ‘Moderation is key, one to two cups of matcha per day is unlikely to cause issues in someone with a well-balanced diet.’
Dietitian Jenna Warner told the Daily Mail it is important to remember overconsumption of most things can have ‘unfavorable impacts’ – and drinking matcha is no exception.
‘When it comes to caffeine my knee jerk reaction to this statement is that high intakes of any caffeinated beverage can cause appetite suppression,’ she explained.
Warner said this could mean people are replacing food that contains nutrients and perhaps iron with a caffeinated beverage, and decreasing total food consumption which could lead to anemia.
‘[If] you pair excessive caffeine intake (matcha) with poor dietary or restrictive diets and it’s no surprise some people are having nutritional deficiencies,’ she added.
‘We can correlate increased or excessive matcha and/or caffeine to low iron or other nutritional deficiencies. As always moderation is so important,’ she concluded.
Dietitian Gabrielle Palmeri recommended pairing iron-rich meals with vitamin C foods like oranges, strawberries, kiwi, bell peppers, or tomatoes can also help boost absorption.
‘There’s no need to be scared of matcha, but it helps to know how it interacts with iron,’ she said. ‘If you are concerned about your iron, ask your doctor for labs.’
