Matcha’s Benefits And Its Hidden Downsides

Matcha has quickly transitioned from a niche Japanese tea tradition to a global wellness craze. Cafés offer it in lattes, smoothies, or iced blends, often with flavors like cinnamon, blueberry, or banana.

Many younger people now view it as a cleaner, healthier alternative to coffee. Its bright green color dominates social media feeds, and earlier this year, demand was so high that Japan faced a shortage, forcing suppliers to restrict sales.

However, as much as matcha has become a lifestyle drink, some health experts are now pointing out that it might not be suitable for everyone, especially for those taking certain medications or dealing with conditions like low iron.

One woman who already had anemia shared that she ended up in the hospital after her symptoms worsened. She experienced extreme fatigue, chills, and even occasional heart palpitations.

Tests revealed that her iron levels had dropped dramatically. She suspected her new daily matcha habit might be to blame.

That suspicion isn’t unfounded. Studies, including research supported by the National Institutes of Health, have shown that green tea can interfere with the body’s ability to absorb iron. This effect isn’t unique to matcha, but because it’s consumed in a concentrated powdered form, the impact may be stronger.

Matcha compounds may affect how your body absorbs certain medications and iron, so consult your doctor before regular use.

Nutritionist Rania Salman explained that the connection stems from catechins, compounds naturally present in green tea.

“These can reduce how well your body absorbs certain medicines—particularly some blood pressure medications like beta blockers and certain antidepressants,” she said.

Catechins can also bind with non-heme iron (the type found in plant-based foods and many supplements), making it more difficult for the body to absorb this form of iron.

Additionally, matcha contains small amounts of vitamin K, which can interact with blood-thinning medications such as warfarin if consumed in high quantities.

“For most people on these medications, a small daily amount—around one cup—is unlikely to be a problem,” Salman added. “But you should check with your GP or pharmacist before making it a regular habit.”Unsplash

She recommended keeping a few simple habits in mind if you drink matcha often. Try to wait at least an hour between having your tea and taking any medication.

If you’re on long-term prescriptions, avoid suddenly increasing how much matcha you drink. And if you take iron supplements or are prone to low iron, it’s best to enjoy matcha between meals rather than with food.

Expert Insights on Matcha's Health Claims

Dr. Andrew Weil, a prominent authority on integrative medicine, emphasizes that while matcha offers various health benefits, moderation is key. He notes that matcha contains high levels of caffeine, which can lead to anxiety and insomnia in sensitive individuals. Dr. Weil advises consumers to be mindful of their caffeine intake, particularly if they consume other sources throughout the day. He also recommends drinking matcha in the morning to harness its energy-boosting properties without disrupting sleep patterns later.

For those looking to enjoy matcha without the jitters, mixing it with calming adaptogens like ashwagandha can provide a balanced effect.

Matcha’s caffeine content can rival coffee, and too much may trigger jitters, anxiety, or stomach upset.

Beyond medication concerns, matcha is still a source of caffeine, and portion size plays a significant role. Salman pointed out that most healthy adults can tolerate 300-400 mg of caffeine daily. That translates to about four or five cups of matcha or three to four cups of coffee.

However, she warned that stronger matcha preparations, such as using two teaspoons of powder in a single serving, can easily equal or exceed the caffeine levels found in coffee.

Drinking too much can lead to the same side effects as coffee overload: jitters, anxiety, rapid heartbeat, sleeplessness, or stomach upset.

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For those who enjoy it in moderation, matcha still offers numerous benefits. It contains L-theanine, an amino acid that helps create a calm, focused feeling when paired with caffeine. It also delivers antioxidants that support overall cell health.

Salman highlighted another potential benefit: for people with polycystic ovary syndrome (PCOS), matcha can play a supportive role.

“Including it as part of a balanced diet and regular exercise may help support metabolism and improve insulin sensitivity, which can indirectly help with some PCOS symptoms,” she said.

Still, she was clear that it isn’t a miracle cure.

“Keep expectations realistic; it won’t replace consistent effort with general nutrition principles and lifestyle.”

Matcha can be a nutritious, energizing drink when consumed responsibly, but it’s not without risks. If you’re taking blood thinners, antidepressants, or blood pressure medication, it’s worth speaking to a healthcare professional before adding multiple cups to your day. The same goes if you already struggle with anemia.

For most healthy adults, one or two servings daily is safe and may even enhance focus, mood, and long-term health. The key is moderation, portion awareness, and paying attention to how your body reacts.

Like most health trends, matcha works best when it’s just one piece of a balanced lifestyle, paired with good nutrition, exercise, and proper medical care when needed.

A nutrition expert from the American Dietetic Association notes that while matcha is rich in antioxidants, it can also contain contaminants like lead, especially when sourced from lower-quality producers. This highlights the importance of selecting high-quality, organic matcha to minimize risks. In her practice, she encourages clients to look for brands that conduct third-party testing.

Moreover, she points out that pairing matcha with healthy fats, like coconut milk, can enhance nutrient absorption. This method not only improves taste but also provides a well-rounded nutritional profile.

Moving Forward: Actionable Steps

In summary, while matcha offers numerous health benefits, it’s essential to approach its consumption mindfully. Experts suggest that incorporating high-quality matcha into a balanced diet can yield positive effects, but individuals should remain aware of potential caffeine-related side effects. Dr. Chris Kresser, a functional medicine expert, emphasizes the importance of personal tolerance levels when enjoying caffeinated beverages. For those who may experience adverse effects, it might be beneficial to limit intake and consider alternatives like herbal teas. Ultimately, informed choices lead to a more enjoyable and healthful experience with matcha.