Does drinking Matcha cause hair loss? How to drink matcha to avoid hair loss

Some people worry that drinking matcha might lead to hair loss. There is some truth to this concern, but it doesn’t mean everyone who drinks matcha will experience it. Let’s break it down.

Why Matcha Could Be Linked to Hair Loss

1. Caffeine content
Many assume tea always has less caffeine than coffee. That’s not entirely correct. By weight, tea leaves can actually contain more caffeine than coffee beans. The reason tea feels lighter is because we usually brew fewer grams of tea than coffee grounds.

Matcha is different. Since it’s made from finely ground whole tea leaves, you consume all of the caffeine in the leaf—not just the portion that seeps into hot water. This means a cup of matcha can deliver a higher caffeine dose than expected.

For people sensitive to caffeine, this can disrupt hormone balance—particularly the ratio of androgen to estrogen—which may indirectly contribute to increased hair shedding.

2. Antioxidant EGCG
Matcha is rich in EGCG (epigallocatechin gallate), a powerful antioxidant. In moderate amounts, EGCG supports health and may even promote hair growth. However, too much can interfere with iron absorption. Since iron is essential for healthy hair, low iron levels can make hair more prone to thinning and breakage.

How to Drink Matcha Without Worrying About Hair Loss

1. Watch your serving size
In Vietnam and many other countries, matcha drinks—especially lattes—often use 9–10g of powder per cup. That’s a very high dose of caffeine. In Japan, the traditional recommendation for thin tea (usucha) is around 2g per serving.

One Japanese study estimated that 2.7g of matcha contains about 71.5mg of caffeine. Considering the general safe limit for adults is ~200mg per day, your maximum intake should be around 8g of matcha daily.

2. Drink at the right time
Matcha contains L-theanine, an amino acid that prolongs the effects of caffeine. This is why matcha gives a longer, smoother alertness compared to coffee. But it also means drinking matcha late in the day may lead to poor sleep, hormone disruption, and eventually hair issues.
Best practice: enjoy matcha in the morning or around midday, and avoid it after 3–4 p.m.

3. Avoid drinking matcha too close to meals
Matcha’s antioxidants can reduce iron absorption, especially non-heme iron from plant-based foods. If you’re vegetarian, pregnant, or prone to anemia, it’s best to have matcha 1–2 hours away from your main meals.

What if you still notice hair loss?

If you’ve already adjusted your matcha intake—keeping it moderate, drinking at the right times, and spacing it from meals—but your hair still sheds, it may simply mean matcha doesn’t work well with your body. In that case, stop for a while and see if things improve. If not, consult a doctor to check for other underlying causes.

And don’t worry—skipping matcha doesn’t mean giving up tea altogether. Other teas, such as black tea, still provide energy and focus but tend to be gentler on the body compared to matcha.