The Benefits of Matcha—a Green Tea That Does More Than Just Wake You Up
Matcha isn't just trendy—it's a powerful, nutrient-rich tea that can help your heart, brain, and immune system.
Matcha is healthier than regular green tea because it is made from the whole leaf, providing you with more antioxidants and nutrients.
It may help lower the risk of heart disease, reduce inflammation, and even protect against certain types of cancer.
Matcha gives you energy and focus without the jittery feeling, thanks to caffeine and calming L-theanine.It's no secret that matcha is having a major moment (we're looking at you, matcha lattes), but this Japanese green tea powder is far more than a passing fancy. Whether you're already a dedicated sipper or simply matcha-curious, the health benefits of matcha provide plenty of inspiration for further exploration. Ahead, we connect with nutrition experts to learn more about this superfood's healthful properties and how to reap the most rewards.Meet Our Expert
Tracy Gensler, MS, RD at Pollock Communications
Jamie Mok, MS, RDN, RYT, and spokesperson for the Academy of Nutrition and DieteticsRelated: The Benefits of Green Tea, One of the Healthiest Things You Can Drink—According to Dietitians
What Is Matcha?
Matcha is a super-fine, bright green tea powder that's used to make drinks and culinary creations. It's derived from a Japanese green-leaf tea called tencha—a product of the Camellia sinensis plant that's shade-grown in the southern regions of Japan, then steamed, dried, and stone-milled. The shading of the leaves promotes the production of additional chlorophyll, hence its brilliant hue.
The Benefits of Matcha
Green tea tastes earthy, grassy, and fresh, since it undergoes minimal oxidation, and it's also considered incredibly healthy. "Extensive research supports the benefits of green tea, an excellent source of bioactive compounds, which help improve blood pressure, blood cholesterol, and blood sugar, helping reduce the risk for cardiovascular disease and diabetes as well as improvements in cognitive function," says Tracy Gensler, MS, RD at Pollock Communications. Research also suggests green tea may enhance brain function and mood, adds Jamie Mok, MS, RDN, RYT, and spokesperson for the Academy of Nutrition and Dietetics.
Matcha does green tea one better.
Since the green tea powder is made from the whole tea leaf, then dissolved in water, it's more potent than green tea, which is brewed by infusing the leaves, then throwing them away. Matcha has a higher concentration of compounds, including antioxidants and L-theanine, and offers greater anti-inflammatory and brain-boosting benefits than regular green tea.
Packed With Antioxidants
Matcha's concentration of antioxidants includes polyphenols, largely catechins, which are plant flavonoids found in all teas from the Camellia sinensis plant. It's especially rich in the catechin EGCG (epigallocatechin gallate). These antioxidants can potentially lower the risk of chronic diseases while supporting overall health.
Anti-inflammatory: "EGCG is a powerful antioxidant and anti-inflammatory compound that is abundant in green tea, especially matcha green tea, that protects cells from damage and reduces inflammation throughout the body," Mok says.
Cardiovascular support: EGCG can help protect against the development of atherosclerosis by benefiting arterial cells and improving inflammatory pathways that trigger the disease, Gensler says. Its potential cardiovascular benefits include a reduced risk of heart-related events, stroke, and overall mortality, Mok says.
Cancer defense: "It may also help fight cancer through inhibitory effects on the mitochondria of cancer cells and tumor suppression," Gensler adds.Consuming too much EGCG through concentrated supplements (as opposed to tea) can have adverse side effects, including anxiety, abdominal issues, and in extreme cases, liver damage.Vitamins and Minerals
Matcha contains trace amounts of vitamins and minerals, including C, A, K, B2, B3, and B6, as well as potassium, calcium, magnesium, iron, and phosphorus.
Bolster nutritional profile: Though relatively nominal, the vitamins and minerals can help, especially when consumed regularly. Vitamin C, Mok points out, is a powerful antioxidant essential for immune support, collagen production, and iron absorption function. "Vitamin A is vital for vision, immune function, and skin health," she says.
Caffeine and L-theanine
Matcha is naturally caffeinated, containing about 20–44 milligrams of caffeine per gram. The caffeine quotient varies depending on factors such as the amount of powder used, the matcha's quality, and the brewing method.
Caffeine comparison: Green tea contains 20–45 milligrams per 8-ounce serving, black tea contains 40–70 milligrams, a 1-ounce shot of espresso contains about 60–80 milligrams, and brewed coffee has 80-120 milligrams.
Focus, cognitive function, immune boost: While matcha packs a substantial buzz, it also has the most L-theanine of all green teas, an amino acid also naturally found in black tea and mushrooms. This bioactive compound helps smooth out caffeine's stimulating effects, yielding a more soothing, focused kind of energy. "L-theanine is shown to offer cognitive protection and may directly affect the brain in areas related to attention and problem solving," Gensler says. "L-theanine may also help prime the immune system to help ward off infection and viruses."
Caffeine Overload
Matcha has multiple benefits—but you can have too much of a good thing. "Caffeine sensitivity and metabolism widely vary between individuals, so it's wise to avoid over-consuming caffeinated beverages like matcha green tea," Mok suggests.
Sweet spot: According to the FDA, consuming about 400 milligrams of caffeine daily is generally not linked with dangerous effects for healthy adults. That figure includes all caffeine, like your morning macchiato, so tally your intake before pouring that second cup of matcha.
Downside: Excessive caffeine intake can lead to nervousness, restlessness, and sleep disturbances, Mok points out.
About Those Lattes
Matcha on its own has about 3 to 6 calories per gram, but once you gussy up matcha beverages and matcha-enhanced foods with milk, sweeteners, and other ingredients, the calories quickly climb. Moderation, in other words, is key. "A little bit of cream and sugar can help people enjoy tea beverages and the many health benefits of tea," Gensler says. And the other extreme? "Excess, empty calories can contribute to weight gain, even if they are part of an otherwise healthy food or beverage," she says.
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