In This ArticleView AllIn This ArticleWhat Is Matcha?BenefitsNutrition FactsPrecautionsWays to Enjoy MatchaFAQs
In This ArticleView All
View All
In This Article
What Is Matcha?
Benefits
Nutrition Facts
Precautions
Ways to Enjoy Matcha
FAQs
Close
Matcha has been an integral part of Japanese tea ceremonies for centuries. Carefully crafted from shaded green tea leaves, the tea is renowned for its rich flavor, smooth texture and culinary versatility, from overnight oats to cake and even jello shots. Along with its alluring sensory appeal, matcha green tea contains several key compounds that contribute to a wide range of health benefits. Below you will discover the health benefits ofmatcha powderand exciting ways to enjoy this robust—and often refreshing—beverage.
The Best Tea for Gut Health, According to Dietitians
Matcha is a green tea powder that is made from the leaves of theCamellia sinensisplant.What sets it apart from other green tea varieties is its unique cultivation process.
During the growth period, the green tea bushes are covered with bamboo to shade the delicate leaves from direct sunlight. This method of sun protection prompts the tea leaves to produce higher amounts of beneficial compounds, including chlorophyll andL-theanine.These potent plant compounds give matcha its distinctive dark green pigment and robust flavor.
After the leaves have fully matured, they are carefully harvested and lightly steamed.The leaves are then ground into a fine powder to make matcha tea. Unlike steeping traditionalgreen tea, matcha involves consuming the entire leaf, offering a more concentrated source of its many health-enhancing compounds.
Health Benefits of Matcha
May Help You Feel More Relaxed
Starting your day with a mug of matcha may promote a sense of calm and clarity. As mentioned above, matcha contains an amino acid called L-theanine, which has been found to boost alpha waves in the brain, leading to increased feelings of relaxation and calmness, saysLacey Dunn, M.S., RD, a functional medicine dietitian and owner of Uplift Fit Nutrition.L-theanine also increases the production of several neurotransmitters in the brain, such as serotonin and gamma-aminobutyric acid (GABA), which help to reduce stress and anxiety, she adds.
May Enhance Your Brain Function
Along with being an excellent source of L-theanine, matcha also contains a smallamount of caffeine. Together, L-theanine and caffeine can increase memory and mental alertness, says Dunn.In that way, you get the best of both worlds. “L-theanine may help to avoid the jittery and anxious feeling that comes with caffeine consumption, as well as promote a feeling of relaxation,” she says.
Matcha may also aid in reducing oxidative stress, which can damage neurons in the brain and is linked tocognitive declineand memory impairment, says Dunn.“It’s believed that the EGCG and caffeine content in matcha may help to alleviate this and reduce neuroinflammation,” she explains.
May Reduce Your Risk of Cancer
May Improve Your Heart Health
The compounds in matcha may also tone up your ticker. More specifically, the catechins in matcha have strong antioxidant properties that help to lower inflammation associated with cardiovascular disease, saysJeJe Noval, Ph.D., RDN, an integrative and functional registered dietitian specializing in digestive and hormone health.
May Support Your Gut Health
May Help Manage Your Blood Sugar
Matcha may help lower blood glucose levels through its ability to improveinsulin sensitivity.“Think of insulin like a key, allowing glucose to enter your cells to be used, versus floating freely in the blood,” says Dunn. “When your cells are more sensitive to insulin, your body is better able to use glucose as fuel versus storing it as body fat,” she explains.
The compound in matcha that is believed to regulate insulin secretion and enhance insulin sensitivity is a plant pigment called quercetin. This compound may support carbohydrate metabolism, says Noval, which may be one tool to help manage healthy blood glucose levels.
May Support a Healthy Weight
Matcha’s rich EGCG and caffeine content may help slightly increase your metabolism and ability to burn fat through a process called thermogenesis, says Dunn. “This increased thermogenesis helps your body to produce more heat, which increases the calories you burn at rest,” Dunn explains.This effect is likely to be small (and more research is needed), but matcha may play a role in your overall diet if you’re aiming to lose weight.
How to Lose Weight When You Don’t Know Where to Start, According to a Dietitian
Matcha Nutrition Facts
One serving (1 teaspoon) of matcha green tea powder contains:
Matcha is a low-calorie beverage with very few vitamins and minerals. However, it is a significant source of bioactive compounds, including L-theanine, quercetin, catechins, caffeine and chlorophyll, which are responsible for matcha’s various health benefits.
Potential Side Effects and Precautions
In addition, high doses of matcha may affect liver enzyme function and detoxification pathways in the body.(This is most likely to occur from taking high doses of green tea supplements.) As a result, Dunn warns that this can interact with some medications. Therefore, if you have preexisting health conditions and are taking medications, speak with your health care provider to ensure matcha is safe for you to consume.
Best Ways to Enjoy Matcha
Matcha boasts a rich, earthy and slightly bitter flavor with a subtle sweetness that can be enjoyed in a variety of ways, including:
Frequently Asked QuestionsMatcha’s health benefitsmay include cognitive function, heart health, cancer risk, insulin sensitivity, gut health and weight management.Yes, it is OK and beneficial to drink matcha regularly. Matcha is a great beverage to consume in the morning, as it contains L-theanine and caffeine. The L-theanine, in particular, helps to offset the jittery feeling associated with caffeine consumption while promoting a sense of calm and mental clarity.While more research is needed to confirm matcha’s effects on weight loss, it may help increase your metabolism and ability to burn fat through a process called thermogenesis. However, matcha is not a magic bullet for weight loss and should be combined with a balanced diet and regular exercise.Although matcha is safe to consume for most people, its caffeine content may cause several side effects, including headaches, anxiety, irritability and insomnia in those who are sensitive. Additionally, high doses of matcha may negatively influence liver enzyme function and the metabolism of certain medications. Therefore, it may be helpful to talk to your health care provider before making matcha a regular part of your dietary regimen.
Frequently Asked Questions
Matcha’s health benefitsmay include cognitive function, heart health, cancer risk, insulin sensitivity, gut health and weight management.
Yes, it is OK and beneficial to drink matcha regularly. Matcha is a great beverage to consume in the morning, as it contains L-theanine and caffeine. The L-theanine, in particular, helps to offset the jittery feeling associated with caffeine consumption while promoting a sense of calm and mental clarity.
While more research is needed to confirm matcha’s effects on weight loss, it may help increase your metabolism and ability to burn fat through a process called thermogenesis. However, matcha is not a magic bullet for weight loss and should be combined with a balanced diet and regular exercise.
Although matcha is safe to consume for most people, its caffeine content may cause several side effects, including headaches, anxiety, irritability and insomnia in those who are sensitive. Additionally, high doses of matcha may negatively influence liver enzyme function and the metabolism of certain medications. Therefore, it may be helpful to talk to your health care provider before making matcha a regular part of your dietary regimen.
The Bottom Line
Whether enjoyed in a cozy coffee shop or the comfort of your home, matcha contains several key compounds that make it ideal to add to your routine. From L-theanine to EGCG, matcha offers potential benefits for brain, gut and heart health and may aid in weight management and improve your blood glucose levels. If you have existing health concerns, be sure to consult with your health care provider before incorporating it into your daily routine.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Sokary S, Al-Asmakh M, Zakaria Z, Bawadi H.The therapeutic potential of matcha tea: A critical review on human and animal studies.Curr Res Food Sci. 2022;6:100396. doi:10.1016/j.crfs.2022.11.015Akbarialiabad H, Dahroud MD, Khazaei MM, Razmeh S, Zarshenas MM.Green tea, a medicinal food with promising neurological benefits.Curr Neuropharmacol. 2021;19(3):349-359. doi:10.2174/1570159X18666200529152625Baba Y, Kaneko T, Takihara T.Matcha consumption maintains attentional function following a mild acute psychological stress without affecting a feeling of fatigue: A randomized placebo-controlled study in young adults.Nutr Res. 2021;88:44-52. doi:10.1016/j.nutres.2020.12.024Abe SK, Inoue M.Green tea and cancer and cardiometabolic diseases: a review of the current epidemiological evidence.Eur J Clin Nutr. 2021;75(6):865-876. doi:10.1038/s41430-020-00710-7Kochman J, Jakubczyk K, Antoniewicz J, Mruk H, Janda K.Health benefits and chemical composition of matcha green tea: A review.Molecules. 2020;26(1):85. doi:10.3390/molecules26010085Zamani M, Kelishadi MR, Ashtary-Larky D, et al.The effects of green tea supplementation on cardiovascular risk factors: A systematic review and meta-analysis.Front Nutr. 2023;9:1084455. doi:10.3389/fnut.2022.1084455Morishima S, Kawada Y, Fukushima Y, Takagi T, Naito Y, Inoue R.A randomized, double-blinded study evaluating effect of matcha green tea on human fecal microbiota.J Clin Biochem Nutr. 2023;72(2):165-170. doi:10.3164/jcbn.22-81U.S. Department of Agriculture. FoodData Central.Matcha Organic Green Tea Powder, Matcha.Saimaiti A, Zhou DD, Li J, et al.Dietary sources, health benefits, and risks of caffeine.Crit Rev Food Sci Nutr. 2023;63(29):9648-9666. doi:10.1080/10408398.2022.2074362Acosta L, Byham-Gray L, Kurzer M, Samavat H.Hepatotoxicity with high-dose green tea extract: Effect ofcatechol-O-methyltransferase and uridine 5'-diphospho-glucuronosyltransferase 1A4genotypes.J Diet Suppl. 2023;20(6):850-869. doi:10.1080/19390211.2022.2128501
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Sokary S, Al-Asmakh M, Zakaria Z, Bawadi H.The therapeutic potential of matcha tea: A critical review on human and animal studies.Curr Res Food Sci. 2022;6:100396. doi:10.1016/j.crfs.2022.11.015Akbarialiabad H, Dahroud MD, Khazaei MM, Razmeh S, Zarshenas MM.Green tea, a medicinal food with promising neurological benefits.Curr Neuropharmacol. 2021;19(3):349-359. doi:10.2174/1570159X18666200529152625Baba Y, Kaneko T, Takihara T.Matcha consumption maintains attentional function following a mild acute psychological stress without affecting a feeling of fatigue: A randomized placebo-controlled study in young adults.Nutr Res. 2021;88:44-52. doi:10.1016/j.nutres.2020.12.024Abe SK, Inoue M.Green tea and cancer and cardiometabolic diseases: a review of the current epidemiological evidence.Eur J Clin Nutr. 2021;75(6):865-876. doi:10.1038/s41430-020-00710-7Kochman J, Jakubczyk K, Antoniewicz J, Mruk H, Janda K.Health benefits and chemical composition of matcha green tea: A review.Molecules. 2020;26(1):85. doi:10.3390/molecules26010085Zamani M, Kelishadi MR, Ashtary-Larky D, et al.The effects of green tea supplementation on cardiovascular risk factors: A systematic review and meta-analysis.Front Nutr. 2023;9:1084455. doi:10.3389/fnut.2022.1084455Morishima S, Kawada Y, Fukushima Y, Takagi T, Naito Y, Inoue R.A randomized, double-blinded study evaluating effect of matcha green tea on human fecal microbiota.J Clin Biochem Nutr. 2023;72(2):165-170. doi:10.3164/jcbn.22-81U.S. Department of Agriculture. FoodData Central.Matcha Organic Green Tea Powder, Matcha.Saimaiti A, Zhou DD, Li J, et al.Dietary sources, health benefits, and risks of caffeine.Crit Rev Food Sci Nutr. 2023;63(29):9648-9666. doi:10.1080/10408398.2022.2074362Acosta L, Byham-Gray L, Kurzer M, Samavat H.Hepatotoxicity with high-dose green tea extract: Effect ofcatechol-O-methyltransferase and uridine 5'-diphospho-glucuronosyltransferase 1A4genotypes.J Diet Suppl. 2023;20(6):850-869. doi:10.1080/19390211.2022.2128501
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Sokary S, Al-Asmakh M, Zakaria Z, Bawadi H.The therapeutic potential of matcha tea: A critical review on human and animal studies.Curr Res Food Sci. 2022;6:100396. doi:10.1016/j.crfs.2022.11.015Akbarialiabad H, Dahroud MD, Khazaei MM, Razmeh S, Zarshenas MM.Green tea, a medicinal food with promising neurological benefits.Curr Neuropharmacol. 2021;19(3):349-359. doi:10.2174/1570159X18666200529152625Baba Y, Kaneko T, Takihara T.Matcha consumption maintains attentional function following a mild acute psychological stress without affecting a feeling of fatigue: A randomized placebo-controlled study in young adults.Nutr Res. 2021;88:44-52. doi:10.1016/j.nutres.2020.12.024Abe SK, Inoue M.Green tea and cancer and cardiometabolic diseases: a review of the current epidemiological evidence.Eur J Clin Nutr. 2021;75(6):865-876. doi:10.1038/s41430-020-00710-7Kochman J, Jakubczyk K, Antoniewicz J, Mruk H, Janda K.Health benefits and chemical composition of matcha green tea: A review.Molecules. 2020;26(1):85. doi:10.3390/molecules26010085Zamani M, Kelishadi MR, Ashtary-Larky D, et al.The effects of green tea supplementation on cardiovascular risk factors: A systematic review and meta-analysis.Front Nutr. 2023;9:1084455. doi:10.3389/fnut.2022.1084455Morishima S, Kawada Y, Fukushima Y, Takagi T, Naito Y, Inoue R.A randomized, double-blinded study evaluating effect of matcha green tea on human fecal microbiota.J Clin Biochem Nutr. 2023;72(2):165-170. doi:10.3164/jcbn.22-81U.S. Department of Agriculture. FoodData Central.Matcha Organic Green Tea Powder, Matcha.Saimaiti A, Zhou DD, Li J, et al.Dietary sources, health benefits, and risks of caffeine.Crit Rev Food Sci Nutr. 2023;63(29):9648-9666. doi:10.1080/10408398.2022.2074362Acosta L, Byham-Gray L, Kurzer M, Samavat H.Hepatotoxicity with high-dose green tea extract: Effect ofcatechol-O-methyltransferase and uridine 5'-diphospho-glucuronosyltransferase 1A4genotypes.J Diet Suppl. 2023;20(6):850-869. doi:10.1080/19390211.2022.2128501
Sokary S, Al-Asmakh M, Zakaria Z, Bawadi H.The therapeutic potential of matcha tea: A critical review on human and animal studies.Curr Res Food Sci. 2022;6:100396. doi:10.1016/j.crfs.2022.11.015
Akbarialiabad H, Dahroud MD, Khazaei MM, Razmeh S, Zarshenas MM.Green tea, a medicinal food with promising neurological benefits.Curr Neuropharmacol. 2021;19(3):349-359. doi:10.2174/1570159X18666200529152625
Baba Y, Kaneko T, Takihara T.Matcha consumption maintains attentional function following a mild acute psychological stress without affecting a feeling of fatigue: A randomized placebo-controlled study in young adults.Nutr Res. 2021;88:44-52. doi:10.1016/j.nutres.2020.12.024
Abe SK, Inoue M.Green tea and cancer and cardiometabolic diseases: a review of the current epidemiological evidence.Eur J Clin Nutr. 2021;75(6):865-876. doi:10.1038/s41430-020-00710-7
Kochman J, Jakubczyk K, Antoniewicz J, Mruk H, Janda K.Health benefits and chemical composition of matcha green tea: A review.Molecules. 2020;26(1):85. doi:10.3390/molecules26010085
Zamani M, Kelishadi MR, Ashtary-Larky D, et al.The effects of green tea supplementation on cardiovascular risk factors: A systematic review and meta-analysis.Front Nutr. 2023;9:1084455. doi:10.3389/fnut.2022.1084455
Morishima S, Kawada Y, Fukushima Y, Takagi T, Naito Y, Inoue R.A randomized, double-blinded study evaluating effect of matcha green tea on human fecal microbiota.J Clin Biochem Nutr. 2023;72(2):165-170. doi:10.3164/jcbn.22-81
U.S. Department of Agriculture. FoodData Central.Matcha Organic Green Tea Powder, Matcha.
Saimaiti A, Zhou DD, Li J, et al.Dietary sources, health benefits, and risks of caffeine.Crit Rev Food Sci Nutr. 2023;63(29):9648-9666. doi:10.1080/10408398.2022.2074362
Acosta L, Byham-Gray L, Kurzer M, Samavat H.Hepatotoxicity with high-dose green tea extract: Effect ofcatechol-O-methyltransferase and uridine 5'-diphospho-glucuronosyltransferase 1A4genotypes.J Diet Suppl. 2023;20(6):850-869. doi:10.1080/19390211.2022.2128501
