Matcha, the vibrant green powdered tea traditionally associated with Japan, has gained immense popularity among health-conscious consumers in India. Its growing demand has even encouraged commercial production in Assam. While matcha is often praised for its antioxidants and potential health benefits, experts say it isn't the right choice for everyone.

Because matcha is made by consuming the entire powdered tea leaf—rather than simply steeping the leaves—it contains higher amounts of certain compounds, including caffeine, than regular green tea.

Who Should Be Careful With Matcha?

According to Dr. Richa Sharma, Consultant Dietitian at Kailash Deepak Hospital, some people may be more sensitive to matcha because of its caffeine content.

You may want to limit or avoid matcha if you experience:

• Restlessness or anxiety after consuming caffeine
• Shaky hands
• Acidity or stomach discomfort
• Rapid heartbeat or palpitations
• Difficulty sleeping

For those who are sensitive to caffeine, consuming matcha in small amounts and earlier in the day may be a better option.

Can Matcha Affect Sleep?

Although matcha contains L-theanine, an amino acid that may promote relaxation and improve focus, it also contains caffeine. Drinking it in the evening or close to bedtime may interfere with sleep, particularly in people who are sensitive to caffeinated beverages.

Matcha and Iron Absorption

People with iron deficiency or anemia should avoid drinking matcha alongside meals.

Matcha contains catechins, powerful antioxidants that may reduce the body's ability to absorb non-heme iron from plant-based foods. If you're trying to improve your iron levels, it's best to consume matcha between meals rather than with food.

Pregnancy and Medical Conditions

Experts recommend speaking with a healthcare provider before making matcha a daily habit if you:

• Are pregnant or breastfeeding
• Have a heart rhythm disorder
• Take regular prescription medications
• Have a medical condition that may be affected by caffeine

Enjoy Matcha in Moderation

For many people, matcha can be part of a healthy diet when consumed in moderation. However, individual tolerance varies, and more isn't always better. Paying attention to how your body responds and consulting a healthcare professional when needed can help you enjoy its benefits safely.