Matcha Lattes: A Hidden Threat to Your Iron Levels

Nadine Bowen-Price
Oct 28
6 min read

Updated: Nov 26

The matcha latte, creamy, vibrant, and antioxidant-rich, has become a modern wellness ritual. It promises calm energy, glowing skin, and a mindful moment in every sip. But what if your daily matcha latte was quietly affecting something vital — your iron levels?

If you’ve been feeling unusually tired, light-headed, or noticing more hair shedding than usual despite eating well, your matcha habit might be playing a hidden role. Let’s explore what science says about the connection between matcha, milk, and iron absorption and how to enjoy your favourite drink without depleting your energy or nutrients.

Why Iron Matters More Than You Think

Iron isn’t just about preventing anaemia; it’s the foundation of your energy, focus, hormones, and hair vitality. It plays a crucial role in:

Oxygen transport throughout your body
Healthy hair growth and follicle nourishment
Thyroid and adrenal balance
Mental clarity and emotional stability

When your iron or ferritin (iron storage) drops too low, you might notice:

Persistent fatigue and brain fog
Hair thinning or excessive shedding
Brittle nails and pale skin
Feeling cold, anxious, or low in mood

Women, vegetarians, and anyone with digestive issues are particularly prone to low iron. And here’s the surprising part — your daily matcha could be part of the reason your iron isn’t improving.

How Matcha Interferes with Iron Absorption

Matcha is made from finely ground green tea leaves, rich in polyphenols, catechins, and tannins. These compounds act as antioxidants, but they can also bind to non-heme iron (the plant-based type) and make it unavailable to your body. Research published in The American Journal of Clinical Nutrition found that tea can reduce iron absorption by up to 70% when consumed with meals. Matcha, a more concentrated form of green tea, shows similar effects.

So while matcha supports focus and detoxification, drinking it too close to meals can quietly reduce your iron levels over time.

Want to understand how gut health affects iron absorption and fatigue? Explore the Happy Gut Online Masterclass — your step-by-step guide to repairing the gut lining, improving nutrient uptake, and restoring energy naturally.

Does Milk Make It Worse?

If you love your matcha latte, what you mix it with matters:

Dairy milk contains calcium, a known inhibitor of iron absorption.
Plant milks like soy or oat may also interfere if they’re fortified with calcium or contain phytates, which bind to minerals.

A dairy-based matcha latte with breakfast could therefore block much of the iron from your meal — especially if you’re already low in ferritin. The fix? Simply enjoy your latte between meals, not with them.

Matcha, Hair Loss, and Low Ferritin: The Hidden Link

If you’ve noticed more hair shedding in the shower, or your ponytail looks thinner than it used to, low ferritin could be the cause. Ferritin is your iron storage protein and is essential for strong, healthy hair growth. When it drops below optimal levels (below 50 µg/L), your body prioritises vital organs over hair follicles, leading to thinning and breakage.

Daily matcha (which blocks iron absorption), combined with gut inflammation or poor absorption, can make it difficult to restore ferritin levels — even with supplementation. If you’re unsure of your ferritin or iron status, you can order a simple Functional Iron Test through my website. This at-home test measures ferritin, serum iron, and transferrin saturation, helping you understand whether low iron could be behind your fatigue, hair loss, or low mood.

Low Energy, Shedding Hair, or Brittle Nails?

It’s not just your diet — it could be your gut. When digestion is inflamed or sluggish, your body can’t absorb nutrients efficiently. Restoring gut health is the key to absorbing iron, B12, and zinc properly — and to reviving your energy and hair vitality from the inside out. Learn how inside the Happy Gut Online Masterclass — your roadmap to long-term digestive and nutrient balance.

How to Enjoy Your Matcha Latte Without Losing Iron (or Hair)

You can still enjoy your favourite green latte — just tweak the timing and pairing:

Drink matcha between meals (1–2 hours apart).
Add vitamin C foods like lemon, peppers, or berries to boost absorption.
Take iron supplements with water or juice, not tea, coffee, or milk.
Include heme iron sources such as eggs, fish, or poultry.
Support your gut health so your body can absorb what you eat.

The Best Matcha Brands in the UK

If you’re a daily drinker, choose quality matcha brands that prioritise purity and taste:

Perfect Ted Matcha – Smooth, accessible, ideal for lattes or smoothies.
Clearspring Organic Matcha – Ceremonial-grade matcha sourced from Japan.
DIRTEA Matcha – Premium blend infused with functional mushrooms like lion’s mane and chaga.

Remember — quality counts, but timing is what really protects your iron levels.

The Gut–Iron–Hair Connection

Even if you eat iron-rich foods daily, absorption happens in the small intestine — meaning gut health is everything. If you have SIBO, leaky gut, IBS, or inflammation, the gut lining can’t efficiently absorb nutrients like iron, zinc, and B12. Symptoms may include:

Persistent fatigue or low mood
Hair loss or brittle nails
Bloating or constipation
Skin issues (dullness, dryness, or breakouts)

That’s why true healing starts with the gut. When you rebuild your microbiome and restore gut integrity, nutrient absorption naturally improves — your ferritin rises, hair grows stronger, and energy returns. Learn how inside the Happy Gut Online Masterclass — a self-paced, evidence-based course designed to help you reset digestion, improve iron uptake, and feel energised again from within.

How to Restore Iron Levels Naturally

If your ferritin stays low despite supplements, or you constantly feel drained, the problem may not be your diet — it’s how your body absorbs nutrients. In the Happy Gut Online Masterclass, I’ll guide you step-by-step to:

Rebuild your gut lining for efficient absorption
Balance your microbiome to reduce inflammation
Naturally restore iron, zinc, and B12
Regain steady energy, hormonal balance, and hair vitality

And if you’re unsure where your iron levels currently stand, order your Functional Iron Test today to get a clear picture of your iron and ferritin levels from the comfort of home.

The Takeaway

Matcha lattes can absolutely be part of a healthy lifestyle — but timing and gut health make all the difference. Drink them away from meals, pair iron-rich foods with vitamin C, and support your gut function to maintain balanced iron and glowing energy. When your gut is healthy, your body knows how to nourish itself.

Ready to uncover the root cause of your low energy or hair loss? Join the Happy Gut Online Masterclass today — or start with an at-home Functional Iron Test to discover what your body really needs.

Frequently Asked Questions About Matcha, Iron and Energy

Can matcha cause hair loss?

Matcha itself doesn’t cause hair loss, but drinking it too close to meals can reduce iron absorption — especially in women who already have low ferritin. Low iron is one of the most common nutritional causes of hair thinning and shedding. Supporting gut health and optimising iron levels can help restore stronger, fuller hair. If you’re concerned about hair loss or low ferritin, you can order an at-home Functional Iron Test to check your levels.

Does green tea block iron absorption?

Yes, studies show that tea — including green tea and matcha — can reduce non-heme iron absorption by up to 70% when consumed with meals. The tannins and polyphenols in tea bind to iron, making it less available to your body. To protect your iron levels, enjoy your matcha latte at least one to two hours after eating. You can learn more about nutrient timing and absorption in the Happy Gut Online Masterclass.

How can I drink matcha without lowering my iron levels?

It’s all about timing. Drink your matcha between meals and pair iron-rich foods with vitamin C sources like lemon, kiwi, or peppers. Avoid combining matcha with calcium-rich milk or supplements that contain iron. Small tweaks like these can protect your energy and iron balance while keeping your daily matcha ritual.

What are the symptoms of low ferritin or iron deficiency?

Common signs include fatigue, brain fog, brittle nails, hair thinning, pale skin, and feeling cold or light-headed. In women, low ferritin often leads to hair shedding and slower regrowth. If you experience these symptoms, consider testing your levels with a Functional Iron Test and addressing any gut health issues that could be impairing absorption.

Can gut health affect iron and energy levels?

Absolutely. Iron is absorbed in the small intestine, so any inflammation, imbalance, or microbial overgrowth can reduce your body’s ability to absorb it. Healing your gut lining and supporting your microbiome can dramatically improve ferritin, energy, and hair growth. The Happy Gut Online Masterclass teaches you how to do this naturally, using food, targeted nutrients, and evidence-based strategies.

When should I test my iron levels?

If you’re experiencing fatigue, hair loss, pale skin, or difficulty recovering from exercise, testing your iron and ferritin levels is a smart first step. Functional blood tests can identify deficiencies early, allowing for personalised nutrition and supplement support. You can order your Functional Iron Test directly through my website for convenient at-home sampling.

Is it okay to drink matcha every day?

Yes — in moderation and with the right timing. One cup a day between meals is unlikely to cause issues if your diet and gut health are balanced. The key is to avoid drinking it with iron-rich meals and to ensure your digestion is strong enough to absorb nutrients efficiently.