7 potential health benefits of your daily matcha tea
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Even if you don’t keep track of trends, you still might have clocked that matcha seems to have taken the world by storm almost overnight.
You probably notice it at all your favorite coffee shops, sprinkled into smoothies, and even blended into skincare products. And if you’ve noticed that your favorite coffee-snob friend has swapped their morning cuppa Joe for a matcha latte then you may be wondering if it’s worth the hype.
Well, the truth is, it just might be. Matcha can help support mental clarity and maybe even calm you down, while also keeping you focused for longer. In short, this tea can be a great complement to your routine, when used correctly. Let’s explore what science actually says about matcha, its health perks, and potential drawbacks. Ready for us to spill the tea?
What is matcha?
Matcha is a type of powdered green tea that comes from the Camellia sinensis plant (the same mother plant responsible for all true teas like green, black, white tea). But what makes matcha special is how it’s grown, harvested, and processed.
Before it’s harvested, matcha tea plants are shaded from the sun for about three to four weeks and this shade-growing process slows down growth. It also boosts chlorophyll production, which gives matcha its signature vibrant green color. Also, this unique process increases matcha’s levels of L-theanine, which is an amino acid that may promote relaxation without drowsiness.
After matcha is harvested, it’s then steamed, dried, and ground into a fine, velvety powder. And because matcha is ground down to be so fine, when you drink it, you’re actually consuming the whole leaf. (Whereas with normal tea, you’re drinking the liquid that has been steeped with tea leaves.) As a result, matcha has a much more concentrated dose of nutrients.
7 potential health benefits of matcha
Matcha can offer some promising perks when you make it a regular part of your life. Here are seven potential benefits matcha tea can give you.
1. It’s packed with antioxidants:
Matcha is rich in catechins, a group of plant compounds that act as antioxidants — and antioxidants help your body’s natural defense systems. The standout here is epigallocatechin gallate (EGCG), which may help protect cells from oxidative stress and inflammation. (Here are 11 tips to bolster your defense system in the winter.)
2. It may support brain function
The combination of caffeine and L-theanine in matcha may help enhance focus, memory, and cognitive performance. L-theanine is known for potentially promoting a state of relaxed alertness, which can help take the edge off the caffeine without making you sleepy. Also studies have shown improvements in attention and task performance when matcha or green tea extracts were consumed.
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3. It provides a more stable energy boost than coffee
Matcha contains roughly 70mg of caffeine per cup, which is less than coffee but still enough to make a difference. While clinical comparisons are limited, the link between caffeine and L-theanine is believed to produce a smoother energy lift. This can make matcha a popular choice for people who feel anxious from coffee but still want a bit of mental clarity and momentum.
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4. It may support heart health
Some research suggests that regular consumption of green tea, like matcha, may be linked to lower LDL cholesterol, improved blood pressure, and better arterial function. More information is yet to be determined.
5. It may help with metabolic health
There’s evidence that the combo of EGCG and caffeine in matcha may increase fat oxidation and boost metabolism slightly, especially when paired with exercise. With that said, the effects tend to be mild, but at best, matcha may support a metabolism that’s already being nourished with good sleep, nutrition, and regular movement.
6. It could reduce stress — without sedating you
L-theanine has potential to reduce blood pressure during stress, and may even help with emotional regulation.
It’s important to note that caffeine can still cause feelings of anxiousness, so if you notice these feelings with matcha, reduce your consumption and see how you feel.
Read more: How to stop caffeine jitters: 7 tips to help you calm down
7. It might ease mild anxiety
Some small studies suggest that L-theanine may help reduce anxiety symptoms, especially in high-stress situations. So if you’re looking for a caffeine boost that could be less anxiety-inducing than coffee, matcha might be the answer.
Is matcha tea safe? Possible side effects and risks
For most people, a daily cup or two of matcha is perfectly safe and can be a beneficial addition to your routine. With that said, there can be some possible side effects to consuming it.
Here are some risks to be aware of around drinking matcha.
Caffeine sensitivity
Matcha contains around 70mg of caffeine per serving. That’s less than a cup of coffee, but it still can be enough to cause jitters, heart palpitations, insomnia, or anxiety in people who are sensitive to stimulants.
If you’re someone who can’t drink coffee after 12pm without being up until 2am, stick to consuming your matcha in the earlier half of the day.
Gastrointestinal discomfort
Drinking matcha on an empty stomach could sometimes lead to nausea, especially in larger quantities. The tannins in matcha can increase stomach acid and irritate the lining.
To play it safe, consider pairing your matcha with a small snack or breakfast. Something with a bit of fat or protein can go a long way.
Heavy metals and contaminants
There is a small possibility of cross contamination with heavy metals like lead or arsenic because of where matcha is grown. This doesn’t mean matcha is toxic. It just means that quality matters.
When buying matcha, look for organic, third-party brands from Japan, where the soil tends to have lower contamination levels. And opt for ceremonial grade if possible.
Medication interactions
As with many herbal or plant-based products, matcha could interact with certain medications, especially blood thinners, stimulants, and medications for anxiety.
If you’re taking regular medications, check with your healthcare provider ahead of time to make sure matcha’s the right choice for you.
Not recommended in large doses
Drinking excessive amounts of matcha isn’t recommended because of its concentrated nature. Very high doses of green tea extract have sometimes been linked to liver toxicity. While that’s not the same as drinking a latte or two, it’s another reminder that more isn’t always better.
To make sure you’re well within the safe zone, consume only around 1–2 servings a day.
Matcha health benefits FAQs
What's the difference between matcha and green tea?
Green tea and matcha both come from the Camellia sinensis plant, but how they’re grown and consumed sets them apart.
Regular green tea is steeped, which means you brew the leaves in hot water and discard them afterward. With matcha, on the other hand, you’re consuming the entire leaf in powdered form, which means you’re getting a more concentrated dose of its nutrients.
Their flavors are also different. Green tea tends to be lighter and more floral, while matcha is earthier, richer, and usually described as slightly grassy.
Is matcha good for anxiety?
Matcha may offer gentle support for anxiety, thanks to a compound called L-theanine. This amino acid can help a calm, alert state by helping modulate the body’s stress response.
Also, when taken with caffeine, like it is in matcha, L-theanine can help create a more balanced and steady form of mental focus and energy. That said, matcha won’t cure anxiety and sometimes caffeine can make it worse. If your symptoms are persistent, seek out professional help.
Does matcha have caffeine?
It does have caffeine. A typical serving contains around 70mg, but it can vary based on how much powder you use and how strong you make it. To put it into perspective, the average cup of coffee is about 95mg.
It’s important to note that because matcha contains L-theanine, the caffeine tends to hit differently. It also usually provides more of a sustained boost instead of the sharp spikes and crashes that coffee can bring. If you’re sensitive to caffeine, try a small amount of matcha your first time out.
Is matcha safe to drink every day?
Generally, matcha is safe to drink every day, especially when it’s consumed in moderation. In fact, regular consumption may even offer cumulative benefits, like improved focus and a mild mood lift.
To get the most out of your matcha, stick to high-quality brands, and pay attention to how your body responds over time. If you start to feel anxious, or notice sleep disruptions, it may be time to cut back.
Are there any side effects to drinking matcha?
There are a few potential side effects to be aware of when drinking matcha. The most common ones stem from its caffeine content. Consuming too much caffeine can cause restlessness, headaches, and digestive discomfort. Some people also report feeling a bit wired or nauseated if they overdo it.
Also sometimes matcha can contain small amounts of heavy metals like lead if it’s not sourced carefully. That’s why it’s important to stick with high-quality brands and avoid drinking large quantities daily.
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