Can Green Tea Mess With Your Iron Absorption?

Are their concerns valid, or just a way to stir up the comments section?

“As with a lot of things in the headlines, there is some truth, but it’s a little bit exaggerated,” says Kathleen Garcia-Benson, RDN, a registered dietitian-nutritionist in El Paso, Texas.

“Several compounds in green tea can interfere with iron absorption, especially non-heme iron (the form found in plant foods), but heme iron (from meat) may also be affected,” says Vernon Louw, PhD, the chair and head of the division of clinical hematology at the University of Cape Town in South Africa, who researches iron deficiency.

Different types of green tea can impact iron absorption to varying degrees, depending on the amount of polyphenols they have. “Because matcha contains high levels of catechins and other binding compounds, it may have more potential to interact with iron absorption than weaker teas,” Dr. Louw says.

But this iron-inhibiting effect isn’t unique to matcha and other green teas — coffee, black tea, and even some herbal teas also have polyphenols and tannins that reduce iron absorption, Louw notes. In addition, calcium, some protein sources like soy and eggs, and phytic acid, a compound that’s found in whole grains and legumes, can also reduce how much iron your body is able to take in.

A healthy adult who eats meat is unlikely to get an iron deficiency from drinking green tea, Louw says.

But you may need to take care if you already have low levels of iron or ferritin (the protein that stores iron), or if you’re at a higher risk for an iron deficiency — you’re vegetarian or vegan, are pregnant or breastfeeding, experience heavy periods, are a frequent blood donor, or have a malabsorption disorder like inflammatory bowel disease (IBD).

“It’s not something a healthy adult eating a balanced diet must obsess about, but it is worth paying attention to if there are risk factors for iron deficiency,” Louw says.

Signs of Iron Deficiency

• Unexplained fatigue
• Muscle weakness
• Poor sleep
• Shortness of breath or chest pain
• Cold hands or feet
• Dizziness or lightheadedness
• Brittle nails or hair loss
• Headache
• Pale skin

Even if you’re actively watching your iron levels, you don’t need to completely avoid drinking any green tea or matcha — you just need to be strategic about it. These tips can get you started:

• Time it right. Green tea will only affect your iron absorption if you drink it close to when you eat an iron-rich meal or take an iron supplement, says Louw. To avoid this effect, wait a couple of hours between eating and drinking a cup. “I like to say to patients, ‘Keep tea for teatime!’” he says.
• Drink in moderation. How much you consume matters — more cups of tea means more polyphenols, which would have a more significant iron-inhibiting effect, Louw says. To limit your risk, Garcia-Benson recommends sticking to one cup per day.
• Consider the strength of your tea. Not every brew has the same impact on your iron levels. The longer you steep tea leaves, the more nutrients you’ll get, including tannins, Garcia-Benson says.

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  Matcha has even higher levels of polyphenols, since you’re consuming the leaf itself rather than simply infusing it, she adds. A traditional green tea can be a safer choice if your iron levels are a concern.
• Boost your iron absorption at meals. Make the most of the iron-rich foods in your diet by pairing any plant-based non-heme iron with vitamin C or meat, both of which are known for enhancing iron absorption, Louw says. Even cooking with a cast-iron skillet can help increase your iron levels, Garcia-Benson adds. “When you look at a meal, you should consider both the iron content and what is in that meal or drink that may boost or block uptake,” Louw says.
• Check your blood. If you love green tea but you’re concerned you might be iron-deficient, get bloodwork done to check your levels, recommends Garcia-Benson. Your doctor may suggest taking iron supplements and avoiding green tea if your levels are low.

• The polyphenols in green tea can make it harder for your body to absorb iron. As matcha contains higher levels of these polyphenols, it may have a more significant iron-inhibiting effect.
• A daily cup is unlikely to cause an iron deficiency on its own. But a regular green tea habit is something to be mindful about if you’re already at a higher risk for low iron, which includes people who follow a vegetarian or vegan diet, are pregnant or breastfeeding, experience heavy periods, are a frequent blood donor, or have a malabsorption disorder like inflammatory bowel disease (IBD).
• If you’re concerned about your iron levels, visit your doctor to get blood tests. They may recommend iron supplementation if your levels are low.