Matcha health benefits: what the research actually says

Matcha health benefits are often described online as if matcha were a miracle cure: detox, weight loss, immunity, glowing skin. Some properties of matcha’s compounds are supported by research, but many popular claims remain unproven. We have sold matcha for years and serve it in our café in Kołobrzeg, so we put together what is actually known about the health benefits of matcha, what is a myth and what to watch out for so you can drink it sensibly.

How is matcha different from green tea?

Matcha is tencha leaves ground into a powder. For several weeks before harvest the tea bushes are grown in shade, which raises the L-theanine and chlorophyll content of the leaves. The key difference, though, is this: with green tea you brew the leaves and throw them away, while with matcha you whisk the powder into water and drink the whole leaf. That is why a serving of matcha can provide more caffeine and catechins than a typical cup of green tea. The exact amount depends on the type of tea and how it is prepared.

The composition of matcha depends heavily on quality, harvest and producer. Keep that in mind with every number you read online, including in this article.

What is in a serving of matcha?

For comparison, a single espresso can contain about 60 mg of caffeine, depending on the coffee and recipe. We cover doses in more detail in how much matcha per day.

Matcha benefits that are backed by research

1. Focus and attention. The combination of caffeine and L-theanine may improve results in some tests of attention and reaction time. It is one of the best-studied mechanisms behind matcha’s compounds. The effect is small to moderate, depends on the dose and isn’t seen in every study, and most research tested the compounds themselves rather than matcha.

2. A lift that feels gentler for some people. L-theanine may affect how the body responds to stress, which is why some people find the lift from matcha calmer than from coffee. It is not certain that the L-theanine in a typical serving is responsible, or that everyone will notice it.

3. Antioxidants. Matcha provides catechins, above all EGCG. In laboratory studies they show strong antioxidant activity. In people, however, it is harder to turn this into specific health benefits, so treat matcha as part of a good diet rather than a medicine.

4. Heart and cholesterol. In a meta-analysis of 31 trials, green tea and green tea preparations lowered LDL cholesterol by about 4.5 mg/dl on average, which is a small effect. In Japan’s Ohsaki study of more than 40,000 people, higher green tea intake was linked to lower cardiovascular mortality. That is an observational study, though: it shows an association and does not prove that matcha prevents heart disease.

5. Metabolism. Catechins together with caffeine may slightly increase energy expenditure. In a Cochrane review, however, the effect of green tea preparations on body weight was very small and not clinically meaningful. Matcha won’t replace diet and exercise.

What is exaggerated? Matcha myths

• Detox and removing heavy metals: there is no evidence that the chlorophyll in matcha cleanses the body of toxins. That is the job of your liver and kidneys.
• Weight loss: there is no convincing evidence that drinking matcha on its own helps you lose weight. A sweetened matcha latte with syrup, on the other hand, can add a fair number of calories.
• Immunity from vitamins: there is no proof that matcha strengthens immunity. A serving contains little vitamin C, and the one vitamin it provides in quantity, vitamin K, has nothing to do with immunity.
• Sun protection and “anti-ageing” skin: matcha won’t replace sunscreen, and the evidence that drinking it affects your skin is weak.
• Treating depression: L-theanine has been studied in the context of stress, but matcha is not a medicine. Symptoms of depression need professional help.

What to watch out for when drinking matcha

• Caffeine: according to the European Food Safety Authority (EFSA), up to 400 mg of caffeine a day from all sources raises no concerns for most healthy adults, and up to 200 mg during pregnancy and breastfeeding. Count coffee and energy drinks too. Sensitive people may notice side effects at lower doses.
• Green tea extract supplements: in 2018 EFSA noted that supplements providing 800 mg of EGCG a day or more may raise liver enzymes. It did not establish an EGCG dose from extracts that is safe for everyone. Normal servings of matcha are not directly comparable with concentrated capsules.
• Iron: catechins may reduce the absorption of iron from plant foods. If you are low in iron, drink matcha between meals, ideally at least an hour away from iron-rich meals.
• Medicines: green tea can affect some medicines, for example by reducing the absorption of nadolol. People taking warfarin or other anticoagulants that require steady vitamin K intake should not suddenly change how much matcha they drink. If in doubt, ask your doctor or pharmacist.

How to drink matcha to get the most out of it

Start with good quality. Matcha sold as ceremonial usually has a gentler, sweeter taste and works well with water only. Bolder-tasting grades are more often chosen for milk drinks. For one serving, use about 2 g of powder and water at about 70-80°C, then whisk thoroughly with a chasen. That is a good starting point you can adjust to taste. We show it step by step in our matcha and matcha latte recipe.

In our shop you will find Matcha Bros matcha: ceremonial matcha, traditional matcha and essential matcha for milk drinks, plus a bamboo chasen whisk. If you prefer a roasted, gentler-tasting drink, read how matcha differs from hojicha. Hojicha often has less caffeine per serving, but it depends on the tea and the preparation.

Sources

Kochman J. et al., Health Benefits and Chemical Composition of Matcha Green Tea: A Review, Molecules 2021, 26(1), 85. EFSA, Scientific opinion on the safety of caffeine, 2015. EFSA, Scientific opinion on the safety of green tea catechins, 2018.