Proven Health Benefits of Matcha Tea

Everyone’s drinking matcha these days. What is it, where did it come from and what are its health advantages?

Matcha is a highly concentrated form of green tea, made from leaves of the Camellia sinensis plant. All tea – black, green and oolong tea – comes from the Camellia sinensis plant, but varies in how it is produced and handled. Black tea leaves are left to oxidize before use, which is a natural process that exposes the leaves to the elements and allows for them to turn black (think photosynthesis), while green teas are secured in their unoxidized state by means of a heating process, allowing them to retain their green color. Oolong tea undergoes a unique process where it is partially oxidized.

From there, most teas are prepared by placing the leaves in a tea bag and setting it in hot water. But not matcha. Matcha is unique in that the leaves are ground up into a powder, and that powder is infused directly into a drink or food item. Because matcha drinkers consume the actual ground tea leaves, they are receiving a higher concentration of the tea and its ingredients than other tea drinkers.

There are some differences in taste too. Amity Lui, a sports dietitian at Worksite Wellness Nutrition in New York City, says that other green teas are “typically much lighter in taste, perhaps refreshing, whereas matcha can be described as a sweet, nutty flavor with some hints of grassiness.”

Matcha originates from East Asia, having been discovered by Chinese and Japanese Buddhist monks who used the substance to achieve a “calm, relaxative state that aided in meditation,” Lui says.

Matcha has cultural significance and has been used in rituals and tea ceremonies. A traditional Japanese tea ceremony is called “chado,” which translates to “the way of tea,” and may also be referred to as “chanoyu,” which translates to “hot water for tea,” Lui explains. These ceremonies can last up to four hours, she says.

Drinking matcha presents a great reminder to appreciate the process and to slow down, Lui adds.

Green teas are packed with antioxidants, which are compounds that fight against oxidation, a chemical reaction that can produce “free radicals.” Free radicals refer to a range of chemicals that tend to be highly reactive and can take over, change or damage cells in the body. Put simply, free radicals are things your body wants to avoid or get rid of – and antioxidants help it do that.

Green tea is unique in its antioxidant content, due to how it’s made. Because green tea is unoxidized, it tends to contain more antioxidants than black or oolong tea. On the flip side, black and oolong tea contains higher levels of caffeine.

Polyphenols are a specific type of antioxidant (non-enzymatic antioxidants). They naturally exist in certain foods and plants and can fight against inflammation, ultraviolet radiation and unwanted pathogens.

Polyphenols can “positively impact brain health, blood sugar regulation and improve cardiovascular health, among other things,” says Melanie Murphy Richter, a registered dietitian nutritionist based in the Los Angeles area and instructor of nutrition physiology at the University of California–Irvine.

One powerful group of polyphenols found in green tea is the catechin group. Green tea catechins have been studied for potential benefits like preventing cancer and reducing inflammation. The green tea catechin with the most promise is epigallocatechin gallate, or EPCG, which researchers say has the strongest anti-cancer and anti-inflammatory potential.

Researchers continue to brew new insights on how green tea’s properties may support the body and mind, ranging from increasing hair growth to decreasing risks of cognitive decline.

Some findings are listed below – but make sure to take them with a grain of salt (or a tablespoon of sugar). Many of matcha’s benefits come from potent doses of tea extract, which are not equivalent to a cup of your favorite latte.

Matcha’s rich antioxidant content and catechin presence make it a promising health food. Richter says that antioxidants found in matcha “can help to protect cells from oxidative damage which we accumulate every day from water, food, air and even emotional things like stress,” and may reduce cancer risks.

Some studies suggest that green extract may have liver benefits, like helping the body fight against fatty liver disease. However, green tea catechins – EGCG in particular – can be toxic to the liver when consumed regularly in excess.

Matcha also contains L-theanine, an amino acid known for its calming effects that may help regulate brain function. “L-theanine can help relieve stress, lower blood pressure, boost cognitive functions (i.e. memory) and improve mood and sleep,” Lui says.

L-theanine is present in all types of tea from the Camellia sinensis plant and is not exclusive to matcha or the green tea family, but it can be more potent in matcha. Lui says that matcha can contain up to five times the L-theanine content as regular green tea.

Matcha is also high in caffeine, which can increase feelings of alertness and concentration. Lui says an average cup of matcha contains about 60 to 70 milligrams of caffeine. This is slightly higher than the average caffeine content of all teas which hovers between 30 to 50 mg and slightly lower than the average caffeine content of coffee, which ranges between 80 to 100 mg, according to the Food and Drug Administration.

In comparison to coffee, Lui says “the caffeine in matcha is found to have a gentler release, which lengthens the period of alertness without the sudden crash from a caffeine dip.” Paired with L-theanine, “you can think of matcha as providing a more ‘steady energy.’”

However, “caffeine isn’t tolerated by everyone and can also lead to increased anxiety and even certain digestive issues like diarrhea in some cases,” Richter says.

Studies suggest that EGCG and other green tea catechins may play a role in various types of cancer prevention, including reducing risks for lung cancer, breast cancer, esophageal cancer, stomach cancer, liver cancer and prostate cancer.

EGCG and other green tea catechins may promote heart health. Among other mechanisms, studies have found that catechins can directly target cellular pathways involved in vascular health, inflammation and diseases.

Matcha’s catechins can boost metabolism, increasing the body’s fat-burning and weight-loss potential. Some studies have found that EGCG boosts metabolism by preventing the breakdown of norepinephrine, a neurotransmitter and hormone that plays a role in the body’s “fight-or-flight” response.

Another study on healthy Japanese men found that daily consumption of green tea catechins led to fat loss. The study participants were given concentrated solutions of 690 mg of green tea catechins. This catechin content is similar to that of about five to six cups of matcha, which would also contain about 400 mg of caffeine. The FDA does not offer a recommended intake on caffeine but has labeled 400 mg of caffeine as the maximum daily amount of caffeine that adults can safely consume.

Richter says that matcha’s metabolism-boosting properties make it a great “pre-exercise drink.” She especially recommends it for people suffering from low energy or fatigue.

From improving bone strength to hair growth, here are some other benefits of matcha that researchers are looking into.

Drinking green teas like matcha may benefit bone health. A 2022 survey analysis of more than 3500 postmenopausal Korean women found an inverse relationship between drinking green tea and being diagnosed with osteopenia or osteoporosis. The survey consisted of health interviews, examinations and nutrition surveys, including an evaluation of how much green tea the women consumed on a yearly, monthly or daily basis. The highest value listed was three cups a day. However, the researchers noted several limitations, including that they did not assess for how long the women drank green tea or provide detailed accounts for other dietary habits.

Be careful – other aspects of the tea can harm the bones. Caffeine can have an adverse impact on bone health by reducing calcium content and increasing the amount of calcium a person excretes in their urine. Drinking excess amounts of caffeine may likewise increase your risk for kidney stones. Green tea is also a moderate source of oxalate. High oxalate intake may increase your kidney stone risk factor.

Some studies suggest that the catechins in matcha may support fertility by improving sperm count in males, but more research is needed to fully support this hypothesis.

Prior research has found that “green tea or its derivative EGCG possesses health benefits and effects against endometriosis, PCOS and dysmenorrhea,” but experts say more studies and clinical trials are needed to fully understand and validate the findings.

Characteristics of green tea may also help manage oxidative stress-associated infertility by fighting reactive oxygen species, or ROS, according to studies. ROS can damage DNA, lipids and proteins, which can then compromise sperm counts in men and impair ovary function in women.

Even without accounting for its benefits, matcha may be a healthier alternative than many energy drinks on the market, some of which are dangerously high in caffeine or packed with sugar.

“If you tend to reach for a second or third cup of coffee in a day, it may be helpful to swap it out for a cup of matcha instead to reduce caffeine intake, while simultaneously providing a little nutrient boost,” Lui says.

EGCG found in matcha is rich in anti-inflammatory properties, which could help protect against a variety of inflammatory conditions like arthritis. A study on geriatric patients with rheumatoid arthritis found green tea therapies and exercise to be beneficial non-drug therapies for the condition.

Richter says that “in the same ways that matcha can benefit our health through its anti-inflammatory properties and polyphenol content,” it can benefit the gut as well.

“Certain amounts of matcha can actually help positively impact certain inflammatory gut issues like irritable bowel syndrome, for instance,” she adds.

Additionally, matcha contains dietary fiber that can support the growth of the beneficial, healthy microbes in our gut, Richter says.

Some research suggests that green tea has potential to improve oral health. Compounds within green tea may fight bacteria and prevent some dental diseases like gingivitis. Due to the polyphenols found in the green tea, drinking matcha may also prevent bad breath, according to some studies.

Matcha could help prevent cognitive decline for some people. A study on older adults found that older women who consumed matcha were less likely to experience cognitive and memory changes than those who did not. The researchers concluded that matcha may aid in preventing cognitive decline for older women specifically.

This benefit was not seen when looking at the study as a whole or when looking exclusively at male results. Further, the researchers did not determine why matcha appeared beneficial for older women but suggested that components like vitamin K may provide health benefits.

Matcha and other green teas may have benefits for hair growth due to their polyphenol content and anti-inflammatory properties.

A study on rats found that feeding rats high doses of polyphenols extracted from green tea led to hair growth. About a third of the rats who were given the polyphenols experienced hair regrowth over six months, according to the findings. The researchers concluded that more studies – especially to confirm the connection with humans – are needed to understand the connection between green tea polyphenols and hair growth, but that the substances’ stress-inhibitory and anti-inflammatory properties may warrant some applause.

Catechins and other polyphenols may protect against ultraviolet damage. Matcha is rich in both, so high doses may help protect against the risk associated with sun exposure, including skin cancer, Richter says.

“Because of its high antioxidant content, matcha can also help to reduce inflammatory skin conditions including acne and eczema,” she adds. “Not to mention, its ability to protect against and neutralize oxidative damage can aid in supporting more youthful skin as we age.”

Vitamin C and vitamin E, which are both present in matcha, may also help reduce redness or puffiness of skin and signs of aging, Lui says.

L-theanine is an amino acid that’s present in tea leaves, which studies suggest plays a role in decreasing stress-related symptoms. Matcha’s high L-theanine content (which is several times more than regular green tea) may help balance mood and aid in anxiety relief, according to some studies.

Matcha comes with close to no – but not zero – side effects. Two notable risks from drinking matcha are heart complications that can arise from having too much caffeine and liver complications that can arise from having too much EGCG. Also, people can on rare occasions develop a green tea allergy.

What’s more, not all coffee shops use pure matcha in their drinks – which means matcha drinks may contain even lower doses of helpful catechins and higher doses of less favorable substances like sugar. Not only can excess sugar dilute the health benefits of the matcha, it can pose undesirable side effects to the body like blood sugar spikes.

Pure matcha can be bitter to the taste, so if your latte is exceptionally sweet, you may want to second guess the barista’s recipes. You can also check the ingredient list of matcha powders before purchasing or request the store share their recipe.

Some side effects and risks of matcha include:

Excess caffeine can cause the heart rate to speed up and blood pressure to rise. It can also induce symptoms like anxiety or tremors. For people with heart conditions, too much caffeine can increase their risks for severe symptoms like a heart attack, or even pose risks of death. The FDA says that adults can safely consume up to 400 mg of caffeine a day.

Pregnant people should be mindful of their caffeine intake from all sources, including matcha, as high amounts of caffeine can increase risks for pregnancy complications like miscarriages. Most people can safely consume up to 200 mg of caffeine while pregnant, so small amounts of matcha may be safe. To be sure, talk to your doctor about your tea intake.

EGCG, matcha’s prized catechin, comes with risks as well as benefits. Research shows that too much EGCG can be harmful to liver function, and cumulatively consuming more than 800 mg of EGCG can increase a person’s risk for liver damage.

The good news is that you need to drink a lot of matcha to consume 800 mg of EGCG, says Laura Acosta, an instructional associate professor in the Department of Food Science and Human Nutrition at the University of Florida and a researcher focused on the effect of bioactive substances, particularly catechins in tea, on cardiometabolic disease. Acosta explains that a teaspoon of matcha powder, which is about what is needed to make a cup of tea or a latte, contains anywhere from 30 mg to 150 mg of EGCG, so you would need to drink at least 5 (and potentially up to 26) cups a day to be at risk.

Still, don’t downplay risks. It’s smart to be mindful of your intake and apply moderation to your eating and drinking habits.

Because matcha is ground into a powder, preparation is more involved than your typical pot of English Breakfast made with a tea bag.

Lui explains that matcha is traditionally prepared in a “chawan,” or a special wide, shallow tea bowl. The matcha is measured with a bamboo scooper called a “chashaku,” sifted to remove clumps, and then whisked into hot water using a bamboo whisk called a “chasen,” she adds. It’s important that the water is hot but not boiling.

“To dissolve the matcha properly, whisk in a ‘W’ or ‘M’ shape with your wrist to create a frothy and smooth mixture,” Lui says. “The whisking in a shallow bowl also helps to cool the matcha down in the process to make it more suitable for serving.”

To ensure you are using or making high quality matcha, she recommends looking for high quality “ceremonial grade” matcha, which tends to be “deep and vibrant green in color – not dull or yellowish/brownish,” she says.

To consume matcha, Lui recommends simply pairing it with hot water, using milk or creamer to make a latte, or adding it to a smoothie, oatmeal, yogurt, granola or baked goods.

While matcha offers many promising health benefits, it’s unclear to what extent these can be reaped through diet, and it’s important to view each in the context of its cup.

Most of the data on the benefits (and risks) of catechins are at high doses, which is more potent than an average cup of matcha, Acosta says.

Some promising studies use green tea extract capsules, where they concentrate high levels of EGCG into pill form. These capsules can “start to reach that dosage level where now we have to be a little bit concerned about liver toxicity for some individuals – but that’s also that we need to reap some of the significant health benefits, in terms of lowering risk of cardiovascular disease, diabetes and cancers,” Acosta says.

Acosta adds that the capsules are often decaffeinated because if they weren’t, you would be ingesting a “whopping ton of caffeine that just would not be tenable.”

None of these capsules are studied as a one-and-done cure, but as something to incorporate over time. And remember that most studies can only attest to potential benefits – more follow-ups and large-sized clinical trials are needed to confirm its success.

She recommends ordering matcha if it brings you joy, but not to force it down if it’s not (pun intended) your cup of tea.

“There’s nothing wrong with enjoying matcha now and then, but don’t have an expectation for all of these profound measurable effects,” Acosta says. “Enjoy it in moderation.”