But is it all green goodness? Recent concerns have surfaced about matcha’s potential impact on iron absorption – particularly in those who follow vegetarian or vegan diets. Let’s sift the facts from the froth.
What is Matcha?
Matcha is a type of powdered green tea made from specially grown and processed tea leaves.
Unlike traditional green tea, where leaves are steeped and discarded, matcha involves consuming the whole ground leaf, which means you get a more concentrated dose of its nutrients, and also its potential downsides.
The Claimed Health Benefits of Matcha
Matcha is packed with antioxidants, particularly catechins like EGCG (epigallocatechin gallate), which are known for their disease-fighting properties. Here are some of the commonly cited benefits:
Rich in Antioxidants
Matcha contains up to 137 times more antioxidants than regular green tea. These compounds help neutralise free radicals and reduce oxidative stress.
Boosts Energy and Focus
The combination of caffeine and L-theanine in matcha provides a calm, sustained energy boost without the jittery crash associated with coffee.
Supports Weight Management
Some studies suggest matcha can help increase metabolism and fat burning during exercise.
Heart Health
Regular green tea consumption has been linked to reduced LDL cholesterol and improved cardiovascular health – matcha may offer similar benefits, potentially more so due to its potency.
Improved Mood and Mental Clarity
L-theanine promotes relaxation and alertness, which is why Buddhist monks have long used matcha during meditation.
The Iron Absorption Question
Now for the more controversial aspect: can drinking too much matcha inhibit iron absorption?
Here's what the research shows:
Tea Polyphenols and Iron: Matcha, like all green tea, contains polyphenols (tannins) which can inhibit the absorption of non-haem iron – the type of iron found in plant-based foods. This is especially relevant for vegetarians and vegans, whose diets rely entirely on non-haem iron sources such as lentils, beans, and leafy greens.
Dose Matters: The issue becomes more pronounced with excessive consumption – think several cups a day, especially if consumed with or around meals.
Not Unique to Matcha: This is not a problem exclusive to matcha. Black tea, coffee, and even some herbs and spices can also inhibit iron absorption to some degree.
Can You Still Enjoy Matcha as a Vegan or Vegetarian?
Yes, but timing and moderation are key. Here’s how to enjoy matcha without compromising your iron levels:
Avoid drinking matcha with meals. Wait at least an hour after eating iron-rich foods before having a cup.
Pair iron-rich meals with vitamin C, which boosts non-haem iron absorption (e.g., add bell peppers or lemon juice to your dishes).
Stick to 1–2 servings per day unless advised otherwise by a healthcare professional.
Get your iron levels checked regularly, especially if you’re at risk of deficiency.
Matcha is a wonderful beverage with a host of proven health benefits, but like all superfoods, it's best enjoyed in balance. If you're a vegetarian or vegan, don’t panic, just be strategic. The polyphenols in matcha may slightly reduce iron absorption, but this can easily be offset with good meal planning and a watchful eye on consumption.
So yes, have your ceremonial-grade matcha latte, savour the zen of your morning whisking ritual, just don’t overdo it, especially not on an empty stomach after your spinach and lentil curry.
