Experts say frequent matcha consumption can lower iron levels, linked to anemia in influencer

A popular daily matcha habit was blamed for a sharp decline in iron levels by a 28-year-old registered nurse and social media influencer, prompting renewed warnings from nutrition and medical specialists that frequent consumption of powdered green tea can contribute to iron deficiency and anemia.

Lynn Shazeen said in a video posted to TikTok and in an interview with DailyMail.com that she experienced increasing fatigue and severe itching over several months and was told by her doctor that her iron levels had fallen. "My iron levels basically dipped because of matcha," she said, describing herself as "super anemic."

Matcha, a powdered form of green tea made from whole leaves of the Camellia sinensis plant, has surged in popularity for its reported benefits, including antioxidant content, support for cardiovascular health and potential weight management effects. But experts say the same properties that make matcha a concentrated source of plant compounds may also pose a risk for people susceptible to iron deficiency.

Studies and clinical guidance note that polyphenols in tea, including the catechins abundant in matcha, can bind non-heme iron (the form found in plant-based foods) in the digestive tract and reduce its absorption. Because matcha involves consuming the whole leaf in powdered form rather than an infusion alone, it typically contains higher concentrations of these compounds than a standard cup of brewed green tea.

Health professionals who counsel patients on nutrition say the interference with iron absorption is most likely to matter for people already at risk: menstruating women, pregnant people, individuals following vegetarian or vegan diets, older adults and anyone with an existing diagnosis of iron deficiency or anemia. Symptoms of low iron commonly include fatigue, weakness and shortness of breath; other reported effects can vary and should be evaluated by a clinician.

Clinical advisers and dietitians say consumers do not necessarily need to stop drinking matcha but should be mindful of timing and quantity. Spacing the beverage away from iron-rich meals or iron supplements can reduce its impact on iron absorption, as can moderating overall intake. Those with symptoms consistent with iron deficiency or who have risk factors should consult a health care provider for testing rather than relying on self-diagnosis.

Medical societies and nutrition experts also emphasize that matcha retains nutritional benefits for many people and can be part of a balanced diet. "For most healthy adults, moderate matcha consumption isn't likely to cause clinically significant iron deficiency," said one nutrition specialist not connected to Shazeen's care. "The concern arises when intake is frequent and concentrated, especially in people already vulnerable to low iron."

Public health messages around tea and iron have long advised caution: tea consumed with meals can lower the absorption of non-heme iron, while vitamin C-rich foods enhance it. Practical steps recommended by clinicians include drinking tea between meals, adding vitamin C–containing foods to iron-rich plant meals, and following up with a physician when symptoms such as persistent fatigue occur.

Shazeen’s experience has drawn attention on social media to the intersection of wellness trends and clinical risk. Physicians say cases like hers underscore the importance of individualized dietary assessment and routine blood testing when symptoms suggest a deficiency, rather than assuming popular beverages are harmless in all quantities.

Anyone concerned about iron status should seek medical advice for testing and tailored recommendations. Health professionals can determine whether dietary changes, altered beverage timing or supplementation are appropriate based on laboratory results and personal risk factors.