If you’ve been scrolling on TikTok lately, you’ve probably seen the viral videos of people ending up in the ER after drinking too much matcha. But here’s the truth: matcha itself isn’t the real problem. The real issue comes from how and when you’re drinking your caffeinated drinks. Especially if you’re pairing them with meals that affect how your body absorbs nutrients like iron.
Many people love sipping coffee, matcha, or tea during meals. It feels cozy, helps with digestion, and has become part of everyday life. But here’s a hidden fact: drinking caffeinated beverages with meals can block iron absorption in your body. Over time, this can raise your risk of low iron levels and even iron-deficiency anemia.
How Caffeine Affects Iron Absorption
Iron is an essential mineral that supports energy levels, oxygen transport, and overall health. However, not all iron in food is absorbed equally. There are two types:
- Heme iron: Found in animal products (meat, poultry, fish) and absorbed more easily.
- Non-heme iron: Found in plant-based foods (beans, lentils, leafy greens, nuts, seeds), and is more sensitive to what you eat or drink with it.
Coffee, tea, and matcha contain compounds like polyphenols and tannins that bind to non-heme iron in your food. This prevents your body from absorbing it properly. Research shows that drinking coffee with a meal can reduce iron absorption by up to 39%, and tea by up to 64%. Even matcha, which is often marketed as healthier, still contains these iron-blocking compounds.
Why This Matters
For many people, especially women of childbearing age, people with plant-based diets, or those already struggling with low iron, this habit can make it harder to maintain healthy iron levels. Symptoms of low iron can include:
- Constant fatigue
- Brain fog
- Dizziness or lightheadedness
- Pale skin
- Brittle nails or hair loss
Left unchecked, low iron can lead to iron-deficiency anemia, which can seriously impact your quality of life.
When to Drink Coffee or Matcha Instead
The good news is that you don’t have to give up your favorite drinks entirely, you just need to time them better:
- Wait at least 1–2 hours after meals before having coffee, matcha, or tea.
- If you want something with your meal, stick to water or a small glass of vitamin C–rich juice (like orange or lemon water), which actually helps your body absorb more iron.
- Pair iron-rich foods (spinach, beans, beef, lentils, pumpkin seeds) with vitamin C foods (citrus fruits, bell peppers, strawberries) for a bigger absorption boost.
Bottom Line
Enjoying coffee or matcha isn’t the problem, it’s when you drink it. By separating your caffeine from your meals, you can keep your iron levels balanced, your energy steady, and your body functioning at its best. Small changes in timing can make a big difference for your long-term health.
Hope this blog post was helpful!
Aisance Nétive's team
xoxo
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