Matcha tea has taken social media by storm, becoming the go-to drink for Gen Z. Last year’s market research showed a staggering 202% sales increase. As a tea lover, I’m thrilled by this trend. To me, matcha offers everything coffee can’t – not only is whisking the powder into a frothy consistency enjoyable, but its delicate, calming flavor is unbeatable.

So I was shocked when a friend casually mentioned that my matcha habit might affect my iron levels. Having struggled with iron deficiency in the past (I’ve been pescatarian since 14 and often ignored my mom’s advice about iron-rich foods and supplements), I wasn’t eager to start taking vitamins again. To get clarity, I consulted nutritionist Farzanah Nasser.

What exactly is matcha?
“Matcha comes from the green tea plant, Camellia sinensis, and is ground into powder,” Nasser explains. “The leaves are shade-grown, which boosts chlorophyll production, giving matcha its vibrant green color and enhancing both nutrients and flavor.”

What are matcha’s health benefits?
“Matcha is rich in polyphenols, plant compounds with anti-inflammatory properties that support gut health by increasing beneficial bacteria like Bifidobacterium,” says Nasser. One well-studied polyphenol, EGCG, has calming effects on the nervous system, which is why matcha drinkers often avoid the jitters associated with coffee, despite both containing caffeine. “Matcha can also improve mood, focus, and cognitive function while lowering bad cholesterol and aiding liver detoxification.”

How much matcha is safe to drink?
Nasser notes that one cup of matcha equals about three cups of green tea in terms of potency. Enjoy it in moderation as part of a balanced diet.

Does matcha interfere with iron absorption?
Yes, it can. “Matcha contains tannins that bind to non-heme iron (the type found in plants), potentially blocking absorption,” Nasser explains. “Its catechins, though beneficial antioxidants, may also reduce iron intake.”

Should people with low iron avoid matcha?
“Not necessarily,” says Nasser. “Pair iron-rich plant meals with vitamin C to boost absorption, and enjoy matcha separately. Think of how iron supplements often include vitamin C—this combo enhances nutrient uptake.”

Can I use matcha in foods?
Absolutely. “I add matcha to yogurt, granola, muffins, and cakes,” Nasser shares.

Is there such a thing as too much matcha?
As with anything, moderation matters. “Excess caffeine from matcha can disrupt sleep or increase anxiety,” Nasser cautions. Her advice? “Opt for ceremonial-grade, organic matcha for the best quality.”