"Yep, that's me. You're probably wondering how I ended up in this situation," is how the video opens up with a girl sitting in the ER getting IV drips. The reason? Her obsession Matcha. "If you drink a lot of matcha, you probably need to know this," says the US-based surgeon and education Dr Karan Rajan while reacting on the video. Matcha may be the Instagram-famous, antioxidant-packed drink of the decade, but sipping too much of it could come at a hidden cost—your body’s iron levels. In a recent video, Dr Rajan explained how heavy matcha consumption can interfere with iron absorption, potentially leading to iron deficiency anemia over time.“Polyphenols like EGCG in moderate amounts have antioxidant and anti-inflammatory effects,” Dr. Rajan said. “But at very high cumulative doses, like several cups of matcha a day, these compounds can bind to non-haem iron in the gut and reduce iron absorption.”According to him, clinical studies show that polyphenol-rich drinks like teas can reduce iron absorption by as much as 60–70% when consumed alongside iron-rich meals. While animal-based “heme iron” is less affected, plant-based “non-heme iron” is far more vulnerable. This means that women of reproductive age, vegans, or those with borderline iron levels could be particularly at risk.His advice? Keep matcha away from meals. “If drinking matcha is your personality, make sure you drink it between meals, not with them,” he warned.A Real Case: Green Tea and Iron Deficiency AnemiaDr. Rajan’s caution is not without evidence. A striking case study published in Clinical Case Reports in 2016 detailed how long-term green tea consumption caused severe iron deficiency anemia in a 48-year-old businessman.The patient, who had a two-decade habit of drinking over 1.5 liters of green tea every weekday, developed persistent fatigue and anemia. Initial blood tests revealed extremely low iron markers: ferritin at just 1.6 ng/mL (far below normal) and hemoglobin at 6.2 g/dL. Despite oral iron supplements, his hemoglobin levels only improved after he stopped tea consumption.But when he resumed his green tea habit, the anemia returned—even though he continued taking iron supplements. Doctors confirmed a “rechallenge effect,” showing that green tea directly blocked iron absorption. His condition improved again when he switched to intravenous iron therapy and reduced his tea intake.The report concluded:“Our patient’s case further confirms the relationship between tea and reduced iron absorption, not only by the improvement of iron deficiency anemia following abstinence from tea, but also by the recurrence of anemia upon a rechallenge of tea during continuous oral iron supplementation.”This case underlines how powerful tea’s impact on iron can be—not just in theory, but in real life.The Science Behind Matcha and IronSo why does matcha, or green tea in general, interfere with iron absorption? The answer lies in its polyphenols, tannins, and oxalates—natural plant compounds that easily bind to iron molecules.Matcha.com explains: “Research suggests that oxalates and tannins are some of the naturally occurring green tea compounds studied to impact iron absorption. Specifically, these compounds bind with non-heme iron in plant foods such as beans, peas, leafy green vegetables, and nuts.”When this happens, the body absorbs less iron, and even the beneficial effects of matcha’s antioxidants may be reduced. For instance, epigallocatechin gallate (EGCG)—a major catechin in matcha—normally inhibits inflammation. But studies suggest that when EGCG binds with iron, it loses much of this protective power.In other words, not only does matcha block iron from being absorbed, but iron also blocks some of matcha’s health benefits.The One-Hour Rule: A Practical Solution View this post on Instagram A post shared by Dr Karan Rajan (@drkaranrajan)]]>This doesn’t mean you need to ditch your daily matcha latte. Instead, experts suggest timing is everything.“By simply spacing out the consumption of matcha from your iron-rich meals, you will be able to reap the healthful benefits of both,” notes Matcha.com. The general guideline is to wait at least one hour after eating an iron-rich meal or taking an iron supplement before drinking green tea or matcha.Dr. Rajan echoed a similar sentiment in his video: keep your matcha habit separate from meals to reduce the risk of interfering with nutrient absorption.Who Should Be More Cautious?While the average person drinking one or two cups a day is unlikely to face serious issues, some groups may need to be extra mindful:Women of reproductive age – due to monthly blood loss, iron deficiency risk is already higher.Vegans and vegetarians – since their iron primarily comes from non-heme sources, which are more affected by tea polyphenols.Individuals with borderline or existing anemia – especially if fatigue and weakness are already present.Heavy matcha or tea drinkers – those consuming several cups daily could unknowingly drift into deficiency.The 2016 case report also highlighted that cultural and lifestyle habits—like drinking tea throughout the workday—can exacerbate the problem.Matcha: A Double-Edged SwordIt’s important to stress that matcha isn’t “bad.” In fact, research highlights its many benefits, from reducing inflammation to lowering risk of diabetes and stroke. The 2015 Dutch Dietary Guidelines even recommended drinking three cups of tea daily for long-term health.But like most things, balance matters. As the case report authors concluded, excessive tea consumption should not be overlooked as a potential cause of iron deficiency.Dr. Rajan summed it up best with a dose of humor:“If you’re drinking so much matcha it’s likely becoming a part of your blood volume and you’re constantly feeling wiped out, ask your doctor about ferritin and iron studies.”
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