The problem with your cup(s) of matcha
Matcha, often dubbed the “Gen Z green juice,” traces its origins to Japan. While it has long been a staple there, the drink has turned into a global fad, so much so that people are now brewing business ideas around it.
This green tea powder, celebrated for its nutritional and wellness benefits, has found its way into smoothies, coffees, cakes, cookies, and even cocktails. But now, the internet has a new claim: it may cause hair fall, especially among women.
Such claims first surfaced around midyear but soon faded away. However, the internet is buzzing about them again. So, we decided to set the record straight – not just about the hair fall concerns, but also other potential side effects and how to get your matcha right.
PS: Don’t put that cup of matcha down just yet. Read on to find out what experts say about whether it’s truly everyone’s cup of tea.
Spilling the tea about matcha
At its core, matcha is just powdered, shade-grown green tea leaves. It began as part of Japan’s traditional tea ceremony but is now a global sensation. It is loaded with antioxidants called catechins, which help reduce inflammation. It also contains L-theanine, an amino acid that slows caffeine absorption, making it a comparatively better beverage option than regular coffee.
Broadly, based on quality, matcha is classified into three categories: ceremonial grade, premium grade, and culinary grade.
The highest is ceremonial grade, made from the youngest, most tender leaves, and ideal for traditional tea ceremonies. Premium and daily grades are slightly more robust and popular for making lattes or for everyday drinking. Meanwhile, culinary grade matcha, often divided into further subcategories, is more intense and slightly bitter, making it suitable for cooking, baking, or smoothies without the premium price tag.
But just like a coin, it turns out even the matcha story has two sides. Despite being known as a healthy beverage, its potential side effects are what everyone is talking about now.
Viral claim: Matcha causes hair fall.
Is this viral claim true, though? Not quite. At least, that’s not how experts say.
“Matcha itself doesn’t directly cause hair fall. In fact, its antioxidants (especially EGCG) may protect hair follicles and support scalp circulation. However, excessive caffeine intake from multiple cups daily can raise cortisol levels in sensitive individuals, potentially contributing to hormonal hair shedding,” Vidhi Chawla, dietician and founder of FISICO Diet and Aesthetic Clinic, tells India Today.
Now, this is where the confusion brews about iron deficiency and its connection with hair fall.
So, can matcha cause iron deficiency? Possibly, but terms and conditions apply.
This is possible if matcha is consumed in excess. Matcha is rich in tannins and catechins, which can inhibit iron absorption from plant foods. In such cases, the body’s ferritin (the protein that stores iron) levels can drop, leading to shedding and thinning of hair.
“Low ferritin (iron stores) is a major cause of hair thinning in Indian women. When combined with stress or poor sleep, this can worsen hair shedding,” says Twincy Ann Sunil, clinical nutrition and dietetics, Apollo Spectra Hospital, Bengaluru.
Digestive issues
Tea is known to have certain gastric effects when consumed in excess. Similarly, the caffeine and L-theanine content in this green tea can stimulate gastric acid production too, according to experts.
On an empty stomach, it may lead to bloating, acidity, or nausea. To avoid discomfort, it’s best to drink matcha after a light meal or snack, not first thing in the morning.
Menstrual cycle
This, once again, is an effect that can occur only when matcha is consumed in excess. Experts agree that excessive caffeine can amplify PMS symptoms, cause cycle irregularities, or worsen anxiety and cramps in caffeine-sensitive women. However, when consumed in moderate amounts (about one cup daily), matcha is unlikely to affect menstrual cycles significantly.
Quality
Matcha lovers, take note! The beverage can become problematic if you compromise on quality. Cheap, low-grade versions may not only taste bitter but can also cause health issues.
Should Indians drink matcha?
Viral trends keep surfacing, some fade away like a whisper in the wind, while others actually leave an impact and stay. Matcha belongs to the latter. But here’s the thing: wellness and food-related fads don’t always translate the same way everywhere. What works for one culture may need a little tweaking in another.
For instance, the matcha tea culture has been a part of Japanese tradition for centuries. And there’s no denying how several concepts from Japan — like Ikigai, Hara Hachi Bu, and Wabi-Sabi – have become global markers of healthy, mindful living.
But when the same green ritual travels to India, the story changes slightly. Our tropical climate already increases body heat and dehydration risk. And matcha, being a warming and stimulating drink, can add to that. That’s why it suits mornings or cooler seasons better than hot afternoons.
Both experts point out that Indian diets are typically carbohydrate-heavy and low in antioxidants, so matcha can still offer a valuable polyphenol and chlorophyll boost. However, those prone to acidity or heat-related issues – like migraines, acne, or PCOS flares – should go easy and limit their intake to just a few times a week.
How to drink your matcha right
Clearly, the world is not giving up on the green drink and even health experts sort of approve of it. Just a little moderation, some body awareness, and you’re good to go.
Here are a few quick notes on how to match up with your matcha:
- Look for ceremonial-grade matcha (lower bitterness, higher antioxidants), mostly.
- Whisk gently using a bamboo whisk to avoid oxidation.
- Add milk (dairy or oat/almond) if caffeine-sensitive, it helps buffer acidity. You can add a pinch of collagen, cinnamon, or ashwagandha for added adaptogenic benefits.
- It is best to drink it around mid-morning or early afternoon. It should be avoided on an empty stomach, late evening and with heavy meals at all costs.
- Stay hydrated as matcha can mildly dehydrate.
Don’t toss away your matcha just yet – sip, enjoy, and let it work for you, not against you. Because, as far as experts say, side effects are mostly a ‘you problem’ (if you over consume) and not actually a matcha problem.
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