December 8, 2025 | 07:09 am
TEMPO.CO, Jakarta - Matcha has become a social media trend among Gen Z and is quickly gaining a reputation as a health-boosting beverage thanks to influencers touting its antioxidant benefits.
However, matcha has recently come under scrutiny after some people reported iron deficiency due to excessive consumption. If you enjoy matcha every day, there's no need to stop drinking it; a few simple strategies can help minimize its impact on iron levels.
Dr. Joseph Salhab, a Florida-based gastroenterologist and health content creator specializing in digestion, liver, pancreas, and nutrition, sets the record straight about matcha and its controversial impact on iron absorption.
In an Instagram video shared on December 2nd, the gastroenterologist outlined strategies for minimizing matcha's effects on iron absorption, offered guidance on safe consumption, and highlighted ways to enhance iron absorption from food sources.
Matcha Interferes with Iron Absorption
Dr. Salhab emphasized that while matcha is rich in antioxidants and generally beneficial, it can interfere with the absorption of some types of iron, and excessive consumption can lead to iron deficiency in severe cases.
He explained, “Although green tea and matcha are good sources of polyphenols, they may affect the absorption of non-heme iron, which is the iron obtained primarily from vegetables and non-meat sources.”
Dr. Salhab outlined simple tips to help reduce the impact of matcha on iron absorption.
1. Don't consume matcha or green tea with or immediately after eating iron-rich foods. Wait at least one to two hours to minimize interference.
2. To improve iron absorption, pair iron-rich foods—especially those from plant sources—with foods rich in vitamin C such as bell peppers, citrus fruits, or strawberries.
3. Cook plant-based iron sources whenever possible, as iron from raw foods is often absorbed less efficiently than iron from cooked foods.
4. Limit matcha consumption to one cup a day if you are at risk of iron deficiency, and avoid drinking it throughout the day and around mealtimes.
5. Get your iron levels checked regularly.
HINDUSTAN TIMES
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