I don’t know whether it is my Instagram and TikTok algorithms or simply a genuinely relevant topic at the moment, but over the past month I have seen more than a dozen videos of people claiming their iron levels dropped after they started drinking matcha. What was once promoted as the cool, “green”, wellness-approved alternative to coffee suddenly seems to be getting backlash. Yet we still drink it in the morning, still see it in every café, and still wonder — is matcha good or bad? Or is the truth somewhere in between?

So here we are — debunking the myths and answering all matcha-related questions with a gut-health specialist and co-founder of the UAE’s first volcanic-soil-derived matcha brand Catcha Matcha — Hadil AlKhatib. And what I can tell you for sure is that she knows exactly what she is talking about.

— Before we begin, could you please tell me a bit more about your background? I know you specialise in ancestral superfoods — but for those who are unfamiliar with the term, what does it mean?

— I am a certified health coach specialising in gut health and the microbiome, and I chose this path because of my own healing journey — I struggled with gut issues for years. My work is rooted in a deep respect for the rituals and foods our great - grandmothers instinctively relied on. Long before words like “antioxidants”, “adaptogens” or “biohacking” existed, our grandparents knew how to nourish a family through slow-cooked broths, healing herbs, spices, and thoughtfully prepared teas.

Today, modern science simply explains why those foods worked: they were genuinely medicinal. Fermented bread, slow cooking, mindful eating, yoga, stillness — these are ancient traditions, not trends. My mission is to bring these centuries-old wellness practices into modern life in a way that feels practical, accessible and relevant.

— Recently, I have been seeing a lot of videos where people share that their iron levels dropped after long-term matcha consumption. How can that happen — and is matcha actually the cause?

— This isn’t a matcha-specific problem; it applies to all types of tea — whether matcha, black tea, green tea or white tea. Tea naturally contains compounds such as tannins and catechins, which can bind to iron when tea is consumed at the same time as an iron-containing meal. When this happens, absorption — especially of non-haem iron — can be temporarily reduced. Caffeine has a similar effect, which is why coffee shouldn’t be taken with meals either.

The solution is simple: timing. Anyone with low iron or ferritin, as well as vegetarians, pregnant or breastfeeding women, or women with heavy periods, should drink matcha away from food — ideally one to two hours before or after eating. And it is worth remembering that Asian cultures have consumed green tea for thousands of years without widespread iron deficiency — they simply understood how to integrate it into daily life.

— We know that certain foods work better or worse depending on what we pair them with. When it comes to matcha, which ingredients complement it — and which ones should be avoided?

— The biggest “no” for matcha is cow’s milk. Dairy binds to the catechins in matcha — the very compounds responsible for its antioxidant power — and it reduces their absorption.

Instead, I recommend preparing it with:

And be careful with packaged “nut milks”. Many contain additives you don’t want. Always choose the cleanest option available. As mentioned, avoid taking matcha alongside iron-rich meals or iron supplements. You should also avoid refined sugar. If you like your matcha slightly sweet, use a touch of local honey or organic maple syrup.

As for what does work well, matcha pairs beautifully with nutrient-rich ingredients, such as fruits like strawberries and oranges, and healthy fats such as organic MCT oil or coconut oil, which actually improve absorption.

One little tip I love: unflavoured bone broth mixes beautifully with matcha and adds an extra nutritional boost.

— Matcha today is almost always paired with alternative milk options. From a health perspective, which milk is the best partner for matcha and which is the least beneficial?

— If you love matcha lattes, coconut milk or coconut water are generally the best choices — basically because of its healthy fats and nutrient profile. However, the best milk is always the cleanest milk. Good-quality, organic soya milk can also be a good option if you tolerate it.

The worst option, in my opinion, is oat milk — especially mass-market brands. Many oats are heavily sprayed, leaving residues, and oat milk often contains unnecessary additives with very little nutritional value.

A simple rule: ask the barista to read out the ingredients on the milk carton. If you hear preservatives, emulsifiers, or anything you can’t pronounce, it is a sign to avoid it. Ask whether they have a cleaner option or if the café offers homemade almond or coconut milk. When customers request better choices, cafés eventually adapt.

— Research suggests that matcha may support weight management and potentially reduce diabetes risk. How strong and reliable is this evidence?

— Matcha isn’t a magic weight-loss drink, but it does contain compounds that genuinely support metabolic health. The key one is EGCG, which slightly increases fat oxidation and helps the body burn energy more efficiently. Alongside that, matcha contains L-theanine and caffeine, both of which improve focus — and when you’re more focused, you naturally move more, stay sharper and feel less sluggish.

L-theanine also helps reduce emotional eating, something many women experience around their menstrual cycle. Matcha’s green-tea compounds also help regulate glucose and insulin sensitivity, which are essential for maintaining a healthy weight. When insulin and glucose are stable, everything else follows.

So does matcha equal weight loss? No. But it supports the systems that make weight management easier. It helps to manage cravings and regulate metabolism — it is an after-effect, not a direct magic trick.

— We often hear that matcha is gentler on stress, anxiety and mood than coffee — but why is that? I also don’t always feel a strong energy boost from it. Does matcha actually improve alertness, and how does its effect compare to coffee?

— Matcha and coffee feel completely different because they work very differently in the body. Coffee enters the bloodstream quickly, which is why its effect feels almost instant — a sharp burst of energy that can easily lead to jitters, shakiness or anxiety, especially on an empty stomach. About 30 minutes after drinking it, coffee also triggers a cortisol spike, followed by a noticeable dip that often makes you crave another cup.

Matcha, on the other hand, contains L-theanine — an amino acid that promotes alpha-wave brain activity, the state often described as a “calm but alert” mind. L-theanine smooths the effect of caffeine, so instead of a jolt, you get a steady release of energy over four to six hours.

If someone feels “nothing” from matcha, it is usually due to one of three reasons:

When you use high-quality ceremonial-grade matcha and drink it at the right time, the difference becomes clear.

— When I am choosing a matcha powder online or in a shop, what exactly should I look for to know which one is high-quality and which one to avoid?

— The easiest way to choose a good matcha is to understand the signs of proper Japanese production. The true quality depends on a combination of factors: certified ceremonial grade, spring harvest, young leaves only, shade-growing, volcanic soil, and a production method passed down through generations. But consumers rarely see the farm, so there are three simple tests you can do:

Also look for certifications: organic, ceremonial grade, heavy-metal tested, and region-specific origin (Uji / Kyoto).

— You mentioned that people with low iron, pregnant women or those who are sensitive to caffeine may react more strongly to matcha. What alternatives do they have — or is there a gentler way for them to enjoy it?

— Pregnant women still can have matcha, but only in very small doses. During pregnancy, caffeine stays in the bloodstream longer and iron needs increase, so the timing becomes tricky: you shouldn’t drink matcha close to meals, yet pregnant women often need to eat whenever they feel hungry. On those days, it might be better to skip matcha unless you genuinely crave it. Listen to your body — caffeine metabolism and mineral needs vary from person to person, so intuition is important.

For anyone who wants a gentler, caffeine-free alternative, the best option is bone broth. It hydrates the body, replenishes minerals, supports the gut and gives steady, stable energy without affecting iron absorption. It is ideal in the morning on an empty stomach, and many people who start their day with bone broth notice less bloating, better focus and a more balanced mood.

— What is the recommended daily dose of matcha — both for a healthy adult and for someone with low iron or who is pregnant?

— A standard serving is ½ teaspoon (1 gram) per day. This is the amount used in traditional Japanese preparation and the amount that provides benefits without overstimulating the body.

For someone with low iron, the safe limit is half of that — about 0.5 grams per day — because their overall caffeine intake must remain low. They also need to consider caffeine from other sources such as dark chocolate, decaf coffee (which still contains caffeine), soft drinks and energy drinks. The total daily caffeine load should stay within the range recommended by their doctor.