If you’re a fan of a delicious, bright green, frothy cup of matcha, you’re not alone. But if you’re also relying on folic acid or folate to support your health—whether it’s for pregnancy, a specific condition, or just overall wellness—you might be wondering, “will drinking matcha affect the way my body absorbs folic acid and folate?” Let's explore what you need to know about this possible interaction, who it might affect, and how to keep both your tea habit and your health goals in harmony.
What are the differences between folic acid and folate?
Before diving into how they interact with matcha, let's clarify the difference between folic acid and folate.
Both are forms of vitamin B9, essential for cell growth, DNA synthesis, and red blood cell production.
- Folate is the natural form of vitamin B9 found in foods like dark leafy greens, beans, citrus fruits, and whole grains. It's crucial for everyone, but especially for those who are pregnant or planning to become pregnant.
- Folic acid is the synthetic form of vitamin B9, used in supplements and fortified foods to ensure people get enough of this vital nutrient, particularly to prevent neural tube defects during pregnancy.
Both folic acid and folate are important, but they are absorbed and metabolized differently by the body, which might influence how matcha affects them.
What do folic acid and folate do?
Both folic acid and folate contribute to some key bodily processes.
Folic acid and folate play a key role in producing red blood cells. These cells carry oxygen from your lungs to the rest of your body and help remove carbon dioxide. A deficiency in folic acid can lead to a type of anemia called megaloblastic anemia, where red blood cells are larger than normal and not fully developed, resulting in fatigue, weakness, and shortness of breath.
Folic acid and folate are vital for the synthesis and repair of DNA, the genetic material in your cells. This process is essential for cell division and growth, particularly in rapidly dividing tissues like your skin, hair, and nails. It’s also important for maintaining the health of your cells and tissues and may play a role in protecting against certain types of cancer by ensuring proper DNA replication and repair.
Folic acid and folate are crucial for everyone, but particularly for women who are pregnant or planning to become pregnant because it helps prevent birth defects in the brain and spine, known as neural tube defects.
Both folic acid and folate help break down homocysteine, an amino acid in the blood. Elevated levels of homocysteine are associated with an increased risk of cardiovascular diseases, such as heart attack and stroke. By regulating homocysteine levels, both folic acid and folate contribute to heart health.
What’s in matcha and how might it affect folic acid and folate absorption?
Matcha is packed with antioxidants, particularly catechins. One specific catechin, epigallocatechin gallate (EGCG), is known for its powerful antioxidant properties, which help fight free radicals and reduce inflammation. However, EGCG may also interfere with the absorption of certain nutrients, including folic acid and folate.
Some studies suggest that high doses of catechins, like those found in matcha, could inhibit the intestinal absorption of folic acid and folate. However, the extent of this effect can vary depending on the amount of matcha consumed, individual health conditions, and whether the folate is coming from natural food sources or is in the form of a folic acid supplement.
Who could be affected by matcha and folic acid/folate interactions?
If you’re pregnant, planning to become pregnant, or undergoing fertility treatments such as IVF, you know that getting enough folic acid or folate is crucial. These nutrients help prevent birth defects in the baby's brain and spine and support overall fetal development.
Drinking large amounts of matcha—several cups a day—could potentially impact folic acid or folate absorption due to its high EGCG content. This is particularly concerning for those undergoing IVF, where optimal folate levels are critical for egg quality, embryo development, and overall pregnancy outcomes.
If you're on a fertility journey, it may be wise to moderate your matcha intake or consult your healthcare provider about how best to balance both needs.
2. People with certain health conditions
Individuals with malabsorption disorders, like celiac disease or inflammatory bowel disease (IBD), might already have trouble absorbing nutrients efficiently. Adding matcha, with its potential absorption-inhibiting catechins, could further complicate things.
If you fall into this category, you might consider spacing out your matcha consumption and folic acid or folate intake. For example, enjoy matcha in the morning and take your supplements or folate-rich foods later in the day. This simple adjustment could help reduce the likelihood of an absorption interaction.
3. Individuals with low folate levels or deficiency
If you’ve been diagnosed with low folate levels or a folate deficiency, your healthcare provider might have advised you to increase your intake of folic acid or folate-rich foods.
Since matcha could potentially interfere with absorption, you may want to limit your intake until your levels are stable. Again, timing can be everything—try consuming matcha at a different time than your supplements.
How much matcha is too much matcha?
While the answer can vary, moderation is key. Most studies suggest that drinking up to 4 cups of green tea daily is safe for most people. Since matcha is more concentrated, if you’re monitoring your folate/folic acid intake, sticking to 1-2 cups is a good rule of thumb.
Always consult your healthcare provider if you have any concerns, particularly if you're pregnant or managing a specific health condition.
Bottom line
Drinking matcha can be a delightful way to boost your antioxidant intake, but it might slightly affect the absorption of folic acid and folate for certain people, like pregnant women, those undergoing IVF, or individuals with specific health conditions. However, for most healthy people who consume a balanced diet or space out their tea and supplement intake, there’s no need to worry. When in doubt, moderation is key, and consulting with a healthcare professional can help ensure you're meeting your health needs without missing out on the green goodness of matcha!
Matcha recipes you’ll love
Matcha Butter Stuffed Chocolate Chip Cookies
Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered as medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.
Resources:
National Institutes of Health. (2021). Folate - Health Professional Fact Sheet. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
Czeizel, A. E., & Dudás, I. (1992). Prevention of the first occurrence of neural-tube defects by periconceptional vitamin supplementation. New England Journal of Medicine, 327(26), 1832-1835. https://doi.org/10.1056/NEJM199212243272602
Wang, X., Qin, X., Demirtas, H., Li, J., Mao, G., Huo, Y., Sun, N., Liu, L., & Xu, X. (2007). Efficacy of folic acid supplementation in stroke prevention: a meta-analysis. Lancet (London, England), 369(9576), 1876–1882. https://doi.org/10.1016/S0140-6736(07)60854-X
Duda-Chodak, A., & Tarko, T. (2023). Possible Side Effects of Polyphenols and Their Interactions with Medicines. Molecules (Basel, Switzerland), 28(6), 2536. https://doi.org/10.3390/molecules28062536
Bailey, S. W., & Ayling, J. E. (2009). The extremely slow and variable activity of dihydrofolate reductase in human liver and its implications for high folic acid intake. Proceedings of the National Academy of Sciences, 106(36), 15424-15429. https://doi.org/10.1073/pnas.0902072106
