Matcha has become incredibly popular over the last few years, and it is not just because of its bright colour or rich flavour. Beyond its slightly bitter taste and smooth umami notes, matcha offers several health related benefits backed by research.
Why Matcha Stands Out
Matcha contains a natural mix of caffeine and an amino acid called L-theanine. This combination creates a calm and focused type of alertness that many people prefer over the sharp lift that comes from coffee. A typical serving of matcha contains about 70 milligrams of caffeine. This is more than black tea and green tea. In one gram of matcha you will usually find between 10-20 milligrams of L-theanine. Matcha can contain significantly more L-theanine than regular green tea because it is grown in the shade before harvest. This growing method increases its amino acid content. Proper grinding and storage also help preserve these compounds.
Ceremonial grade matcha is considered the highest quality because it is made from the first harvest of young tender leaves that are shade grown. L-theanine has been shown to increase alpha brain waves which are linked to a relaxed but alert state. Unlike sedative effects, this type of relaxation does not cause drowsiness.
Antioxidants and Other Nutrients
Matcha is rich in catechins, which are antioxidants found in green tea. The most researched catechin is epigallocatechin gallate known as EGCG. Catechins help protect cells by neutralizing free radicals which can contribute to inflammation. While antioxidants support overall health, drinking matcha alone is not known to reduce cancer risk. In addition to catechins, matcha contains quercetin. Quercetin is a plant flavonoid that supports immune function due to its antioxidant activity.
Matcha also has small amounts of vitamin C. 1 gram can contain around 3 milligrams. This can contribute more than 10% percent of the daily recommended intake in a standard serving. Vitamin C supports collagen production by acting as a cofactor for the enzymes involved in collagen formation. It also helps protect existing collagen from damage by neutralizing free radicals that come from environmental stressors.
Matcha and Weight Related Research
Some studies have suggested that caffeine and catechins may help support energy expenditure and fat oxidation. These effects are modest and should be seen as supportive rather than a stand alone solution for weight management.
The Key Question: Does Matcha Affect Iron Absorption?
Matcha offers many advantages but it does contain tannins and catechins that can reduce the absorption of non-heme iron. Non heme iron is found in plant foods such as legumes, spinach, and fortified grains. Tannins can bind to non-heme iron and make it less available for absorption in the gut.
Heme iron comes from animal sources and is absorbed more easily. Research shows that heme iron is far less affected by tannins, so drinking matcha with foods that contain heme iron does not significantly change iron uptake.
This difference matters for people who rely mostly on plant based sources of iron. Vegetarians and vegans who enjoy matcha every day may want to be mindful of timing. If someone is iron deficient or monitoring their iron intake, it can help to separate matcha from iron rich plant based meals by at least one hour. This gives the body a better chance to absorb non heme iron.
If you take heme iron supplements or consume animal based iron sources, matcha is unlikely to interfere with your iron absorption.
Final Thoughts
Matcha can be enjoyed daily as part of a balanced diet. It offers a gentle lift in energy, a calm state of focus, and valuable antioxidants. The only group that may need to consider timing is anyone relying solely on plant based sources of iron. With a small adjustment in when you drink it, you can enjoy matcha while still supporting healthy iron levels.
Many people focus on matcha when talking about tannins, but it is not the only drink that can influence non-heme iron absorption. Black tea, green tea, oolong tea, and even some herbal blends contain varying amounts of tannins that can bind to plant based iron in the same way. Coffee also contains polyphenols that can reduce non-heme iron uptake when consumed with meals. This does not mean these drinks need to be avoided. It simply means that anyone who relies mainly on plant based iron sources may benefit from having these beverages between meals rather than with them. The approach is the same as matcha. Timing matters more than total intake.
Talk to your healthcare provider if you are concerned about your iron levels or iron deficiency, especially if you regularly consume high tannin drinks like matcha.
About the author:
Hi, I’m Abinaa, a fourth-year naturopathic medical student at the Canadian College of Naturopathic Medicine with a deep-rooted passion for natural healing, inspired by my South Asian upbringing. Through this blog, I hope to share my journey, explore topics in holistic health and wellness, and offer simple, thoughtful insights that support a more balanced and mindful way of living.
