Matcha, coffee and tea can reduce iron absorption from food

Matcha, coffee, and tea do not remove iron that is already present in the body, but they can inhibit its absorption when consumed during meals. The culprit is tannins — compounds that bind to iron directly in the intestine and can reduce its absorption by up to 60%.

The good news is that, for a healthy person, an occasional coffee or cup of tea will not lead to anaemia. The problem arises primarily when these drinks are consumed right at mealtimes and when the person is already in a vulnerable situation: anaemia, pregnancy, or a vegetarian diet.

What can be done

• It is sufficient to leave an hour's gap between a meal and consuming coffee, tea, or matcha — there is no need to give them up entirely.
• At the same time, vitamin C has the opposite effect: it increases iron absorption. Foods such as lemon, tomatoes, or peppers added to your plate can counteract this effect.

The recommendation, therefore, is that matcha, coffee, or tea should be consumed at an appropriate interval from mealtimes, rather than being eliminated from the diet altogether.