That sip might be doing a number on your bloodwork.
Nutritionists are warning that a trendy drink hyped for its health perks could be throwing off your iron levels — raising your risk for anemia and leaving you feeling weak and worn out.
But don’t toss your cup just yet. With a few simple changes, experts say that you can still ride the wellness wave without the unpleasant side effects.
The buzzy beverage, matcha, is made from specially grown and processed green tea leaves, which are then ground into a fine powder and whisked with hot water.
The result is a frothy, vibrant drink with an earthy kick that’s been a staple in Japan for centuries. It’s taken the West by storm in recent years, becoming such a viral sensation it’s triggered a global shortage.
Across the internet, matcha has become the morning drink of choice for influencers and wellness warriors who claim it’s a healthier alternative to coffee.
They aren’t totally wrong.
“Matcha contains an amino acid called l-theanine, which is known for its calming effects,” Sarah Martel, a registered dietitian, told the Toronto Star.
“This, in combination with matcha’s natural caffeine content, provides a nice boost of energy, all without all the anxiety and jitters that come with coffee,” she added.
It’s also packed with antioxidants like catechins, which may help fight cell damage, reduce inflammation and lower the risk of chronic diseases, including cancer.
Studies have shown matcha may support liver health, boost brain function, promote heart health and even help with weight loss.
But it’s not all green juice and glowing reviews. Lately, some users on social media have been raising red flags about its potential to affect your body’s ability to absorb iron — and they aren’t totally off base.
The mineral is a key component of hemoglobin, the protein in red blood cells that shuttles oxygen from your lungs throughout the body. Iron is also critical for brain development, hormone production and overall cell function.
“Matcha contains tannins that bond to non-heme iron, which is the form of iron found in plants, and can in turn block your body’s ability to absorb the mineral,” Farzanah Nasser, a nutritionist, told Vogue.
If left unchecked, this can lead to iron deficiency, which affects about 10 million people in the US — and may even progress to iron deficiency anemia, impacting some 5 million Americans.
The condition develops when your body doesn’t have enough healthy red blood cells.
At first, it might fly under the radar. But as iron levels drop, symptoms can include extreme fatigue, pale skin, shortness of breath, headaches, dizziness, brittle nails and even strange cravings for ice, dirt or starch.
But don’t panic — there’s a way to sip smart.
“Drinking matcha with or immediately after meals will have a stronger inhibitory effect on iron absorption than drinking it between meals,” Kirbie Daily, assistant director of Olympic Nutrition at the University of Memphis, told Health.com.
“I recommend giving yourself at least one to two hours in between your meals or iron supplementation, and having your matcha,” she advised.
Experts also suggest pairing meals with vitamin C-rich foods — like citrus or bell peppers — to help boost iron absorption.
And when it comes to matcha, moderation is key. One cup a day is generally considered safe, even for those watching their iron.
“If someone is having a matcha a day, I’m not concerned,” Jessica Cording, a registered dietitian, told Well + Good. “But it’s probably not the best if you’re drinking matcha around the clock and close to meals.”
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