Matcha is a nutrient rich powerhouse, but when you're taking supplements, timing matters. Some combinations enhance absorption and benefits, while others may interfere with each other or cause mild side effects.

Here’s what to know about mixing matcha with your daily supplements, and how to get the most from both.

The nutrients in matcha | What matcha naturally contains:

• Caffeine - Provides a gentle energy boost without the crash you get with coffee.
  

• L-theanine - An amino acid that promotes calm focus and can help reduce stress.
  

• EGCG (epigallocatechin gallate) - A powerful catechin with antioxidant and anti-inflammatory effects, known to support heart, brain, and metabolic health.
  

• Chlorophyll - This gives matcha its vibrant green color and supports detoxification and skin health.
  

• Vitamin C - Supports immune function and helps protect cells from oxidative stress and free radicals.
  

• Vitamin A (in the form of beta-carotene) - Important for skin, vision, and immune function.
  

• Vitamin K - Plays a role in blood clotting and bone health.
  

• Potassium - Helps regulate fluid balance and supports heart and muscle function.
  

• Calcium - Important for bone health and muscle function.
  

• Iron - Supports oxygen transport in the blood.
  

• Magnesium - Supports nerve function, muscle relaxation, and energy production.
  

• B vitamins (including B1, B2, B3, B6, and folate) - Help with energy metabolism and brain function.
  

• Fiber (trace amounts) - Supports digestion and gut health.
  

Matcha’s nutrient profile can vary slightly depending on how it’s grown and processed, but high quality matcha generally delivers a broad spectrum of antioxidants and essential nutrients in every serving. 

The 5 best supplements to take while drinking matcha

These pair well with matcha and can even enhance the benefits of both:

1. Vitamin C
Matcha already contains a small amount of vitamin C, and pairing it with a C supplement can boost antioxidant activity and immune support.

2. Probiotics
Matcha has mild antimicrobial properties that won’t interfere with most probiotic strains. In fact, pairing them can support gut health and reduce inflammation.

3. Adaptogens (like ashwagandha, rhodiola, or holy basil)
Matcha’s calm alertness pairs well with adaptogens, which help regulate stress response. Together, they may support better mood and focus.

4. Collagen
There’s no conflict between matcha and collagen supplements. You can mix unflavored collagen powder directly into your matcha latte or smoothie for joint, skin, and hair benefits.

5. Fish oil (omega-3s)
Taking matcha with omega-3 supplements may offer compounded anti-inflammatory benefits. Just remember to take them with food to avoid nausea.

Supplements to avoid with matcha (or separate by a few hours)

Some supplements don’t mix well with matcha, mainly because of its caffeine and antioxidant content. Timing is key here.

Iron
EGCG in matcha may reduce iron absorption, especially non-heme iron (the type of iron from plant sources).Matcha contains tannins that can bind to iron and reduce its absorption. Wait at least 2 hours after drinking matcha before taking iron supplements.

Learn more about matcha and iron absorption.

Calcium
Catechins in matcha—especially epigallocatechin gallate (EGCG)—can bind to certain nutrients in the digestive tract. Matcha may slightly inhibit calcium absorption when taken together. Take calcium separately from matcha, ideally with a meal to optimize absorption. Wait at least 2 hours between drinking matcha and consuming calcium rich sources.

Learn more about how matcha can help improve bone health.

Magnesium
Some forms of magnesium (like oxide or citrate) may compete with caffeine for absorption and/or cause digestive upset if taken together. Ideally aim to ingest any magnesium supplements in the evening, away from your morning matcha ritual.

B-complex vitamins
While there are no specific studies around avoiding B vitamins with matcha, matcha’s caffeine and tannins may impact the vitamins ability to absorb and metabolize, as well as mask any calming effects of B vitamins like B6 or B12. If you're taking a B-complex for mood or energy support, separate it from your matcha by a few hours.

Green tea extracts have been shown in some studies to inhibit folate uptake at the intestinal level. Matcha’s high levels of catechins may interfere with the absorption and bioavailability of folate in the body, so pregnant women should be especially thoughtful with the timing of their folate supplements and daily matcha ritual. This can reduce how much folate your body actually absorbs, even if you’re taking folate in supplement form. Wait at least 2-4 hours to allow for optimal absorption of both.

What about medications and matcha?

If you take prescription medications, especially for blood pressure, anxiety, thyroid issues, or anticoagulants, it’s important to talk with your doctor about mixing them with your matcha. Matcha can:

• Slightly raise blood pressure (in very caffeine-sensitive individuals)
  

• Interact with some stimulant or sedative medications
  

• Influence iron and folate levels over time
  

As always, when in doubt, space it out. Separating matcha from medications by 2 hours is a good general rule unless otherwise directed by a healthcare provider. If you’re sensitive to caffeine you can also try our decaf matcha! 

The bottom line

Matcha can complement many supplements and is really good for your overall health, but timing and balance matter.

By adjusting when you take certain supplements, you can enjoy the benefits of matcha without compromising your nutrient absorption. And as always, if you have a medical condition or take prescription medications, check with your healthcare provider before making any major changes.

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:

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Nehlig A. (2018). Interindividual Differences in Caffeine Metabolism and Factors Driving Caffeine Consumption. Pharmacological reviews, 70(2), 384–411. https://doi.org/10.1124/pr.117.014407

Jakubczyk, K., Kochman, J., Kwiatkowska, A., Kałduńska, J., Dec, K., Kawczuga, D., & Janda, K. (2020). Antioxidant Properties and Nutritional Composition of Matcha Green Tea. Foods (Basel, Switzerland), 9(4), 483. https://doi.org/10.3390/foods9040483

Chacko, S. M., Thambi, P. T., Kuttan, R., & Nishigaki, I. (2010). Beneficial effects of green tea: a literature review. Chinese medicine, 5, 13. https://doi.org/10.1186/1749-8546-5-13

Sokary, S., Al-Asmakh, M., Zakaria, Z., & Bawadi, H. (2022). The therapeutic potential of matcha tea: A critical review on human and animal studies. Current research in food science, 6, 100396. https://doi.org/10.1016/j.crfs.2022.11.015