The Risks You Should Know

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Research shows a clear link between green tea consumption and reduced iron levels.

“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.

In particular, he says, compounds like EGCG and tannins (the bitter-tasting chemicals in tea and red wine) bind with dietary iron to create a solution that’s less soluble, meaning it passes through your digestive system without getting fully absorbed.

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.

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