I’ve been drinking matcha for about a decade—long before it became a trendy drink on TikTok, but not nearly as long as the centuries it’s been enjoyed in Japan. I became intrigued by matcha when I first saw the rich green drink on coffee shop menus. From my first order, I was hooked. I typically enjoy matcha as an unsweetened matcha latte, but I’ll also drink an iced matcha with vanilla or another fun flavor, like lavender or blackberry. And occasionally, I make a traditional warm cup of matcha tea with a touch of honey for a cozy beverage.
Personally, I think matcha is one of the most enjoyable ways to drink green tea. And, as a registered dietitian, I’ve long known about the antioxidant benefits of green tea and have been intrigued to see all the positive research surrounding one of my favorite drinks. Plus, because of how matcha is made, it may be even more beneficial than a regular cup of green tea. Even though I have all the tools, and love the idea behind the ceremony of making matcha, I almost never whisk it like how it’s done in Japanese tea ceremonies. But that doesn’t stop me from drinking it regularly, because I love the taste and the benefits.
7 Benefits Of Matcha
Matcha is so much more than a trendy drink. The nutrients it provides have many science-backed health benefits, including reducing inflammation, improving gut health, and helping detox the body. Here’s what I dug up in the research on the potential health benefits of matcha.
1. Rich In Antioxidants
Matcha is a form of powdered green tea, and instead of steeping it and straining the tea leaves, the powdered tea gets whisked right into the cup. Up to 30 percent of the matcha powder is naturally occurring antioxidant compounds like catechins and polyphenols. And the most prominent catechin in matcha is epigallocatechin gallate (better known as ECGC). Every cup of matcha has a pretty high antioxidant content.
ECGC alone has some pretty incredible benefits. It may help prevent certain cancers, lower inflammation, and support heart health and better blood sugar levels. A cup of matcha is packed with health-promoting antioxidants that can help me reach my wellness goals and reduce my risk of chronic diseases as I get older. Which is just one reason I continue to reach for my morning matcha latte.
2. Supports Detoxification
Chlorophyll, the same plant compound I first learned about in middle school science class, is what gives matcha and other plants their vibrant green color. Matcha tea grows in the shade, which actually increases the levels of chlorophyll in the tea.
Though my body naturally removes toxins through my liver, kidneys, skin, and lungs, chlorophyll helps support that process. Chlorophyll assists the liver in detoxifying by getting rid of endocrine disruptors. That’s important for overall health and hormone health, a topic that’s on my mind often. Chlorophyll also helps reduce oxidative stress, the damage done from free radicals, because of its anti-inflammatory and antioxidant properties. Matcha helps support my body’s natural detoxification, but I also get chlorophyll in my diet from green fruits and vegetables. This go-to green smoothie, for example, has spinach and avocado and is so delicious with matcha blended right in.
3. May Boost Brain Function
I focus on eating and drinking nourishing foods for my body and overall well-being, but I know those nutrients can keep my brain healthy too. I’d like to have fewer moments where I try to recall why I walked in a room or ask myself where I put my keys, and sipping on a matcha latte may just help in that department.
One study gave women over age 60 either matcha or a placebo drink for three months and found that the women who drank matcha had less cognitive decline. The EGCG, caffeine, and L-theanine are all natural compounds in matcha with protective effects for the brain. The ECGC and theanine found in matcha support brain health by reducing the risk of memory loss and improving cognitive function and my brain’s reaction time.
4. Could Positively Impact Heart Health
Heart disease is top of mind for me as it continues to be the number one killer in the U.S., and many don’t know that stat is true for both men and women. Keeping my heart healthy is important, especially since diet, exercise, and other lifestyle habits play such a big role.
Drinking matcha, and other types of green tea, has been shown to help lower LDL or “bad” cholesterol and lower total cholesterol. HDL, or “good” cholesterol, levels didn’t seem to be impacted. It’s likely that ECGC’s impact on inflammation helps reduce cholesterol and plaque in the arteries. More research is needed to test the relationship between matcha and heart health, however. One older study in smokers didn’t find a benefit from drinking tea, and a small study done on rabbits that looked at matcha and cholesterol found a negative impact.
Just drinking matcha alone may not move the needle, but including matcha and green tea as part of a heart-healthy lifestyle is the best way to help keep cholesterol levels down.
5. Can Support Mood And Energy
I love my matcha for a little energy boost in the morning in place of coffee. It offers caffeine, but a lot less than a typical cup of joe. The combo of theanine and caffeine in matcha helps improve concentration and reduce stress. I feel more energized to check off my to-do list throughout the day when I enjoy matcha.
Matcha might also work to improve my mood, although the research is preliminary. Animal studies found that matcha helped reduce depression symptoms and lower stress. Compounds in matcha can actually cross the blood-brain barrier and may increase dopamine. As science develops on this, I’ll continue to drink matcha to help myself focus and keep my energy levels up.
6. Nutrient-Dense
I’m always peeking at labels and turning over packages to understand ingredients and what’s in the food I’m eating. But many of the beneficial compounds, like chlorophyll, theanine, and other antioxidants, found in matcha aren’t listed on the nutrition facts panel.
Though a serving is low in calories, it does have some vitamins, minerals, and plant compounds that benefit my health. Matcha is a good source of vitamin C, an antioxidant that helps support my immune system. And researchers think one reason matcha supports brain health is that it contains vitamin K, which also helps with blood clotting. If I were to make a list of superfoods, nutrient-dense matcha would likely be on it.
It’s good to keep in mind, though, that even if the matcha powder itself has no added sugar and is very low in calories, if I mix it with milk or added sweeteners, my drink includes the nutrients in those additions. This can be a good thing, in the case of added calcium, potassium, and vitamins. But I am careful to not go overboard with added sweeteners so I don’t negate any health benefits.
7. May Improve Gut Health
Because my gut microbiome plays a big role in my overall health, I am always looking to make sure I’m feeding my gut healthy prebiotic and probiotic foods. That might mean eating fiber-rich vegetables or enjoying yogurt regularly, and matcha also plays a role.
Matcha is made from the whole tea leaf, which gets ground up. So I do get some fiber from matcha, which I don’t get from a regular cup of green tea. That fiber may help increase good bacteria in my gut and improve the diversity of bacteria. Having a robust mix of gut bacteria supports my immune system and may help reduce weight gain and my risk of long-term health complications.
The anti-inflammatory effects of matcha also help support a healthy gut microbiome. Eating a diet rich in anti-inflammatory foods reduces inflammation in the gut to support my health.
My Favorite Ways To Enjoy
I love trying new matcha flavors at coffee shops, but I’m usually a classic matcha latte girl. I’m usually drinking matcha, either hot or iced. I’ll sometimes add the powder directly to food for an antioxidant boost, green color, and subtle, earthy flavor. I look for high-quality matcha, with matcha green tea powder as the only ingredient.
In addition to lattes, I enjoy matcha in:
- Muffins
- Smoothies
- Yogurt
- Overnight oats
- Lemonade
- Pancakes
- My blue sky matcha latte
Important Considerations
Even though matcha is great, it’s possible to get too much of a good thing. Caffeine content varies by brand, but it’s good to know that matcha is higher in caffeine than other green teas. There are about 19-44 mg/g of caffeine in matcha. Many homemade latte recipes start with two teaspoons (4 grams), which would equate to 76-176 mg of caffeine. By comparison, a grande matcha latte from Starbucks has 65 mg of caffeine, whereas a grande cup of Starbucks coffee has 315-390 mg of caffeine. Personally, I don’t get caffeine jitters from matcha like I sometimes feel when I drink coffee.
But a big reason that some limit the amount of matcha they drink is the caffeine. Pregnant women are generally recommended to have no more than 200 mg of caffeine per day, from all sources. Anyone with caffeine sensitivity or who really feels the effects of caffeine may want to moderate their matcha intake. Signs of drinking too much caffeine include a high heart rate, trouble sleeping, anxiety, and high blood pressure.
Too much matcha may also interfere with iron uptake. The polyphenols in the tea that are beneficial for health can reduce nonheme iron absorption, the kind found in plant foods. Extreme green tea drinking could lead to iron deficiency, so moderation is key.
Green tea also interacts with some medications, including statins and blood pressure medications. Though moderate matcha intake is likely OK, it’s a good idea to talk to a healthcare provider if you take those medications.
There’s no daily recommended amount, but I think of matcha in the same way I think of coffee, and I try to stick to no more than 2 cups per day.
Frequently Asked Questions
Yes. Matcha is a beverage packed with antioxidants that may help reduce inflammation, support energy, and boost brain function. I recommend limiting intake to 2 cups or less per day, and I like Pique ceremonial grade matcha.
They both come from the same tea plant called Camellia sinensis. Matcha is made from the entire green tea leaf. It is ground up into a very fine powder and mixed directly into hot water or milk. Regular green tea is made by steeping green tea leaves in water, which are then removed. Matcha is a more concentrated source of antioxidants because the entire tea leaf is consumed.
Matcha may help with weight loss and support metabolism by reducing inflammation and changing the gut microbiome. Losing weight comes down to taking in fewer calories than are burned over time, so an overall balanced diet and lifestyle are key. Including matcha, without added sugar, may help support weight management.
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