Can matcha make you lose hair?
Matcha isn’t just a drink anymore—it’s basically a lifestyle. From lattes and smoothie bowls to artisanal desserts and wellness shots, this vibrant green powder has become part of our daily ritual. It’s reached the point where demand has surged so high that some cafés have reported shortages—yes, actual, panic-inducing shortages.
But while matcha has become our comforting, energizing companion, a question has slowly bubbled up in wellness circles: Could your beloved green latte actually be sabotaging your strands? Let’s spill the (green) tea.
Too much of a good thing
Matcha is undeniably nutrient-dense. It’s rich in antioxidants, contains a moderate hit of caffeine, and boasts L-theanine—the amino acid responsible for that signature calm focus. Research highlights its wide range of benefits, from supporting cognitive function to promoting cardio-metabolic health and even showing anti-tumorigenic effects. Basically, matcha may help slow down or even prevent tumor development by reducing the risk of abnormal cell growth that could lead to cancer. And studies have also shown that matcha may support liver health, boost brain function, promote heart health, and even aid in weight management.
But, just like most wellness staples, matcha isn’t exempt from the “too much of a good thing” rule.
Recently, matcha lovers on social media have been raising red flags about its potential to affect the body’s ability to absorb iron. Many have shared experiences of sudden shedding, thinning hair, and lab results revealing low iron levels.
The iron connection
Hair might be made of protein, namely keratin, but it relies on iron to grow strong and healthy. Iron helps carry oxygen to your hair follicles, keeping them active and in growth mode. When iron levels drop, follicles may shift prematurely into the shedding phase—a phenomenon known as telogen effluvium.
Some research hints that excessive green tea intake, matcha included, may interfere with how our bodies absorb iron. A 2017 review published in the Journal of the American Society for Nutrition explains that tea contains tannins, compounds that can bind to iron in the digestive tract and form complexes too large for the body to absorb efficiently.
Simply put, tannins can act like tiny bouncers at the iron absorption door—keeping the nutrient from getting where it needs to go.
In moderation, this isn’t a concern. A cup or two of matcha won’t zap your iron levels. However, if you’re consuming several cups a day—sipping matcha with every meal, or pairing your drinks with matcha-infused treats, those tannins can gradually chip away at your iron stores.
This becomes especially important for groups more prone to low iron levels: menstruating women, vegans and vegetarians, individuals with naturally low ferritin, or those with a history of anemia. When your body senses iron is running low, it prioritizes vital organs first—and hair follicles, being “non-essential,” get less supply. Over time, this nutritional stress can translate into increased shedding.
Let’s make one thing clear: Matcha doesn’t directly cause hair loss. But in excessive amounts, and combined with existing vulnerabilities, it can contribute to an internal imbalance that indirectly affects hair health.
Stress and your strands
Beyond iron, there’s another factor worth acknowledging: caffeine-related stress. While matcha contains less caffeine than coffee, it’s still a stimulant. For people sensitive to caffeine or those drinking multiple cups a day, this can subtly influence cortisol levels. Chronically elevated cortisol has long been associated with hair shedding because it disrupts the normal hair cycle and can push follicles into resting mode too early.
Matcha’s L-theanine helps buffer caffeine’s harsher effects, but it doesn’t erase them completely. If you’re already under chronic stress, underslept, or dealing with hormonal fluctuations, excessive matcha may tip the scales just enough to make your hair feel the consequences. It’s not the root cause—but it can worsen an underlying imbalance your scalp is already battling.
So, how much matcha is too much?
There’s no strict global rule, but nutrition experts generally consider one to two cups per day to be a safe, balanced intake. Most issues tend to arise when consumption exceeds three to five cups daily, especially when these drinks are consumed with meals—precisely when tannins are most likely to block iron absorption.
If you love your ritual (and same, babe), an easy fix is to enjoy your matcha one to two hours before or after meals to lower the chances of blocking iron uptake. And maybe pair your latte with a little vitamin C—not another matcha pastry. This simple timing strategy keeps your iron absorption happy without asking you to break up with your favorite green drink.
Matcha won’t send your hair falling out—not on its own. But excessive intake, paired with already low iron levels, might nudge your body toward a state that’s less friendly to hair growth.
The solution isn’t to abandon your matcha ritual but to practice mindful moderation, support your diet with iron-rich foods, and listen to your body.
