Can drinking too much matcha lead to an iron deficiency?

Matcha contains tannins and other compounds which can block the absorption of iron, but for most people, it is not a major risk for health. With a few simple adjustments, you can always enjoy Matcha without worrying about your iron levels.

How Matcha ruins your iron absorption

Matcha is a type of green powdered tea well known for its high antioxidant content. It also contains a unique combination of caffeine and the-the-the-the-the-heartal, a natural amino acid, which has been demonstrated to help energy, stress and concentration, which often makes a softer alternative to coffee.

Matcha also contains tannins, a type of polyphenol that can be bonded with iron in the digestive tract, which makes it more difficult to absorb the body. Because matcha is much more concentrated than ordinary green tea, it contains more of these polyphenols that will prevent your body from absorbing iron.

“This mainly affects non -hematic iron (plants), not hemical iron (meat), which is absorbed more easily and is not also affected by polyphenols.“” Debbie Petitpain, MBA, RD, spokesperson for the Academy of Nutrition and Dietetics, said very well.

Studies suggest that even a single portion of green tea with a meal can reduce the absorption of non -hemical iron up to 60 to 90%, with a matcha having an even stronger effect on the absorption of iron, adds small.

Can other foods block iron absorption?

Macha is not the only drink that can interfere with the absorption of iron. Other foods contain tannins and, when consumed in large quantities, could reduce the amount of iron of your body.

They include:

• Black tea
• Green tea
• Oolong, tea,
• Red wine,
• Cocoa

What foods rich in iron are affected?

Drinking matcha could affect the absorption of certain plants of plant -based iron, in particular:

• Greens with dark leaves
• Lenses
• Legumes
• Tofu
• Nut
• Seeds
• Whole grains

How do you know if you are iron deficient?

It can be difficult to say when someone knows an iron deficiency, but some early signs include:

• Fatigue
• Pale skin
• Dizzy or dizziness
• Cold hands and feet
• Shortness of breath
• Chest pain
• Headache
• Brain fog
• Brittle nails

If you do not know if your iron levels could be low, ask your test supplier, add Petitpain, it is easy, fast and covered by most health insurance.

Who could be the most at risk?

Matcha is safe for most people, but be careful if you drink it frequently or you already have trouble with low iron levels.

Those who should be more attentive to their contribution in Matcha understand:

• Pregnant and breastfeeding individuals: Their bodies use more iron than usual.
• Menstruated women: Ordinary blood loss can increase iron needs.
• Vegetarians or vegans: They count on plant -based iron and matcha could potentially block more of their iron intake.

How to take advantage of matcha

A cup of daily matcha is generally very good, but several portions or drinking it with meals can interfere with the absorption of iron, and the caffeine content can also add up, said Yoshua Quinons, MD, clinical instructor at the NYU Grossman School of Medicine.

Matcha can contain up to 45 mg of caffeine per gram, while a cup of brassly coffee of 8 OZ can have up to 120 mg.

The quinons have added that vitamin C improves iron absorption by facilitating the absorption of iron of your intestine by a process called chelation and reduction.

Here’s how to make the most of matcha while treating your overall health:

• Stand one cup per day or about 1 to 3 grams
• Drink it between meals, about 1 to 2 hours before or after eating
• Monitor your sugar consumption because matcha is naturally bitter and is often associated with sweeteners
• Add foods rich in vitamin C, such as citrus or peppers, to meals to stimulate iron absorption