FridayOL

Could Your Daily Matcha or Coffee Habit Be Affecting Your Iron Levels?

Many Canadians start their day with a cup of coffee or enjoy the vibrant flavour of matcha. While these beverages offer numerous benefits, health experts are now issuing a warning about potential iron deficiency, particularly for those who regularly consume large amounts.

The concern stems from the presence of tannins and polyphenols – naturally occurring compounds found in both tea (including matcha) and coffee. These compounds, while beneficial in many ways, can significantly interfere with the body’s ability to absorb iron, especially the type of iron found in plant-based foods like spinach, lentils, and beans.

How Tannins and Polyphenols Impact Iron Absorption

When tannins and polyphenols bind with iron, they form complexes that are difficult for the body to break down and absorb. This means that even if you're eating iron-rich foods, these beverages can reduce the amount of iron your body actually utilizes. The effect is more pronounced with non-heme iron, which is the type of iron found in plant-based sources. Heme iron, found in animal products like meat, is less affected.

Who's at Risk of Iron-Deficiency Anemia?

While occasional enjoyment of tea or coffee is unlikely to cause harm, regularly consuming large quantities, especially around mealtimes, can increase the risk of iron-deficiency anemia. This is particularly concerning for:

• Vegetarians and Vegans: As their primary iron source is plant-based, they are more vulnerable to absorption issues.
• Women of Childbearing Age: Due to menstrual blood loss, women often have higher iron requirements.
• Pregnant Women: Iron needs increase significantly during pregnancy.
• Individuals with Existing Iron Deficiency: Those already struggling with low iron levels should be especially cautious.

Tips to Minimize the Impact and Still Enjoy Your Favourite Drinks

The good news is you don't necessarily need to cut out your beloved beverages entirely. Here are some strategies to mitigate the impact on iron absorption:

• Time Your Consumption: Avoid drinking tea or coffee within an hour before or after meals.
• Pair with Vitamin C: Consuming foods rich in vitamin C (like citrus fruits, berries, or bell peppers) alongside iron-rich meals can enhance iron absorption. Vitamin C helps break down tannins and polyphenols.
• Consider Iron Supplements: If you're concerned about your iron levels, talk to your doctor about whether iron supplements are appropriate.
• Choose Lighter Teas: Black tea generally contains more tannins than green tea or white tea.

Consult Your Healthcare Provider

If you suspect you may have an iron deficiency (symptoms include fatigue, weakness, pale skin, and shortness of breath), it's crucial to consult your doctor for a proper diagnosis and treatment plan. They can assess your iron levels and recommend the best course of action to ensure you're getting the nutrients you need to thrive. Enjoy your matcha and coffee in moderation, and prioritize a balanced diet rich in iron-rich foods and vitamin C!