Matcha Causes Anemia. What Does a Nutrition Specialist Say About It?

Recently, videos have become trendy on social media in which matcha enthusiasts share concerns about potential health issues allegedly caused by matcha consumption, particularly related to anemia and iron deficiency.

Therefore, we invited certified nutrition specialist Elīna Petrinčika for a conversation to discuss the real impact of matcha on health and to dispel common myths.

 

What Is Anemia?

Anemia is a condition in which the body lacks iron, and not only ferritin but also hemoglobin, hematocrit, and red blood cell levels are reduced. According to Latvian guidelines, anemia is diagnosed when ferritin levels are below 11, alongside insufficient hemoglobin and red blood cell levels.

Iron deficiency, however, can also be present when hemoglobin and red blood cells are still within the normal range, but ferritin levels are already low. This is the most common scenario and does not always mean anemia.

 

Can Matcha Itself Cause Anemia?

No, matcha itself does not cause anemia. However, similar to coffee, it contains caffeine, tannins, and catechins, which can affect iron absorption if matcha is consumed at the same time as iron-rich foods or dietary supplements.

 

What Exactly in Matcha Can Affect Iron Absorption? What Are Your Recommendations for Daily Matcha Consumption to Fit Well into a Balanced Diet?

Tannins and catechins found in matcha bind non-heme iron (the form of iron found in plant-based foods) and can form insoluble complexes, making iron more difficult to absorb. If matcha is consumed together with iron-containing foods, iron absorption may decrease. Studies show that maintaining at least a one-hour break between matcha consumption and iron intake allows approximately 50% of the iron to be absorbed. With a two-hour break, absorption issues are practically eliminated.

Matcha can be consumed daily if moderation and proper timing are observed. Matcha is rich in polyphenols and antioxidants, especially EGCG, which help reduce oxidative stress in the body. It also contains L-theanine - an amino acid that can promote a feeling of focus and help reduce stress.

 

What Is the Best Time of Day to Drink Matcha? What Would Be a Safe and Reasonable Daily Amount?

It is best to consume matcha in the first half of the day. Since matcha contains caffeine, it should not be consumed late in the evening—ideally no later than six hours before bedtime. Matcha is best consumed 1–2 hours after a meal. I also do not recommend drinking matcha on an empty stomach, especially for people with stomach or digestive tract issues, as it can irritate the stomach or worsen reflux (a condition in which stomach acid flows back into the esophagus, causing a burning sensation or discomfort in the chest).

Studies indicate that up to two cups of matcha per day is a safe amount that does not harm health and may provide benefits. (Typically, one cup of matcha contains about 12 grams of matcha powder.)

Is There a Difference Between Matcha and Other Teas?

Matcha contains significantly more polyphenols and antioxidants than regular green tea because the entire tea leaf is consumed in powdered form. As a result, its nutritional value is higher.

 

Social Media Claims That Excessive Matcha Consumption Can Turn the Skin Yellow and Harm the Liver. How Do You Assess These Claims? Can Matcha Itself Cause Yellowing of the Skin?

These claims are not sufficiently supported by scientific evidence. Theoretically, problems may arise only if the recommended amount of matcha is exceeded—for example, consuming five or more cups per day—or if low-quality matcha contaminated with heavy metals is used. For a healthy person, high-quality matcha consumed in reasonable amounts does not burden the liver.

Yellowing of the skin is usually associated with serious liver diseases, such as liver cirrhosis or hepatitis C. Matcha itself does not cause jaundice. If yellowing of the skin or eyes occurs, medical attention should be sought immediately.

 

How Can People Verify Information from Social Media Claims That Scare People About Matcha’s Health Effects?

The biggest mistake is blindly trusting influencers, who often spread information without proper context. It is important to check whether claims are based on high-quality scientific studies or meta-analyses, as well as to regularly undergo blood tests and consult healthcare professionals.

 

Conclusion

In conclusion, it becomes clear that concerns about matcha’s effect on iron levels are often based on misunderstandings rather than scientific facts. Matcha itself does not cause anemia, but—as with other caffeine-containing beverages—timing and moderation are crucial. As certified nutrition specialist Elīna Petrinčika notes:

“Matcha is a valuable beverage with a high antioxidant content, but everything should be consumed in moderation. By observing proper timing and maintaining breaks between matcha and iron-rich foods, it can be a safe and healthy part of everyday life.”

Thus, by choosing a high-quality product and following specialist recommendations, matcha can be part of a balanced diet rather than a cause for health concerns.