Iron: What Every Woman Should Know

Iron: What Every Woman Should Know

Iron, Caffeine, and Your Cycle: What Every Woman Should Know

Iron is one of the most important minerals for women — yet many of us are unknowingly sabotaging our own absorption without realising it. One of the biggest culprits? Your morning coffee, tea, or even that trendy Matcha latte.

Why Iron Matters for Women

Iron plays a key role in carrying oxygen through your blood, supporting energy production, brain function, and a healthy immune system.
For women, iron demands are higher because of monthly blood loss during menstruation. Low iron levels can lead to:

  • Fatigue and low energy

  • Poor concentration or brain fog

  • Shortness of breath during exercise

  • Increased hair shedding

  • Worsened PMS symptoms

  • Longer or heavier periods

Caffeine’s Sneaky Role — Coffee, Tea & Matcha

Caffeine itself doesn’t directly destroy iron, but it interferes with iron absorption when consumed too close to iron-rich meals or supplements.

Here’s the science: tannins and polyphenols in coffee, black tea, green tea, and Matcha bind to non-heme iron (the type found in plant foods and fortified products), making it harder for your body to absorb.

While Matcha may be packed with antioxidants and L-theanine for calm focus, it still contains enough caffeine and tannins to impact iron absorption — especially if you’re sipping it with breakfast or lunch.

Studies show drinking coffee with a meal can reduce iron absorption by up to 40%, with black tea being even stronger. Green tea and Matcha also have a significant effect, so timing matters.

Iron & Your Cycle

If your iron is low, your body has a harder time replenishing blood stores after your period.
Over time, this can lead to:

  • More intense fatigue before or during your period

  • Feeling lightheaded or dizzy

  • Increased cravings for sugary or salty snacks (your body’s way of chasing quick energy)

  • Worsening menstrual symptoms like headaches or mood dips

How to Keep Your Iron Levels Happy (and Still Enjoy Your Drinks)

You don’t need to ditch coffee, tea, or Matcha — just time them right.

1. Separate Caffeine & Iron by 60–90 Minutes
Have your coffee, tea, or Matcha at least an hour before or after eating an iron-rich meal or taking an iron supplement.

2. Boost Iron with Vitamin C
Pair iron-rich foods (meat, fish, leafy greens, legumes) with a source of vitamin C (berries, citrus, capsicum) to increase absorption.

3. Prioritise Heme Iron
Animal-based iron (heme iron) is absorbed more efficiently than plant-based (non-heme iron). Lean meats, chicken, fish, and eggs are great options.

4. Monitor Your Levels
If you experience heavy periods, fatigue, or other symptoms of low iron, get a simple blood test to check your ferritin and haemoglobin levels.

5. Support During Menstruation
The week before and during your period, focus on iron-rich meals and be mindful of caffeine timing — this is when your needs are highest.

Bottom line:
Your morning coffee, afternoon tea, or Matcha latte could be quietly reducing iron absorption and impacting your menstrual health. With smart timing and nutrient pairing, you can keep your iron levels steady, your energy high, and your cycle happy — all without giving up your favourite drinks.