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Is Matcha Good for You? Discover the Health Benefits and Risks

Whether enjoyed traditionally or as a creamy matcha latte, matcha tea is packed with antioxidants, vitamins, and amino acids. Matcha offers additional benefits than traditional green tea.

In this article, we’ll explain what matcha tea is, its health benefits, the potential risks, and how it differs from other green teas.

Discover why this vibrant green powder has become a go-to for those seeking a natural beverage that promotes wellness.

What is Matcha?

Matcha was originally made from compressed green tea leaves cultivated specifically for consumption in China.

It was introduced to Japan in the late 12th century, where it quickly gained popularity and became an integral part of Japanese culture. 

How is matcha cultivated?

Matcha plants are primarily grown in the shade, a process that enhances their vibrant green color and boosts the potency of beneficial compounds like caffeine and L-theanine. 

The shading process reduces sunlight exposure and increases chlorophyll production, giving matcha its bright green hue while also concentrating L-theanine. 

This amino acid is known for its ability to improve cognitive function and provide a calming effect. Matcha balances the stimulating properties of caffeine to produce less jittery and more focused energy.

Matcha Tea vs. Green Tea: What’s the Difference?

Green tea, green tea extract, and matcha all come from the Camellia sinensis plant but differ in how they are grown and processed. Green tea is grown in sunlight, which results in dark green or brownish leaves that are steeped whole in hot water. 

Another way to consume green tea is from green tea extract — a concentrated form of green tea. It isolates beneficial compounds to deliver a more potent dose of antioxidants and catechins.

On the other hand, matcha is made from shade-grown leaves where it receives its chlorophyll and antioxidant content. Chlorophyll gives matcha its deep, green color. These bright green leaves are then ground into a fine powder, allowing you to consume the entire leaf when mixed with water or milk. 

This process enhances the health benefits of matcha, making it a more concentrated source of nutrients compared to standard green tea or extracts.

Why Should You Be Drinking Matcha Tea?

While matcha has deep cultural roots in traditional Japanese tea ceremonies, it has grown in popularity as a hot beverage in the U.S. and other Western countries.

It can be whisked into hot water or milk and consumed on the go or made at home.

Adding matcha to your daily routine has many benefits.

Protects the skin

Matcha green tea is rich in antioxidants, which are crucial for maintaining overall health. 

Its antioxidant properties help stabilize harmful free radicals — unstable molecules that can damage cells if left unchecked. 

By neutralizing these free radicals, antioxidants protect the body from oxidative stress that contributes to chronic diseases and premature aging.

One clear example of this is the benefits antioxidants in matcha have on skin health. Antioxidants in matcha protect the skin from damage to the skin barrier. Without this protection, the skin could become more prone to premature aging, inflammation, and other skin conditions. 

Regularly consuming matcha can improve skin health and make the skin more resilient to oxidative damage.

Improves heart health

Catechins in matcha green tea have been shown to support heart health.

These powerful compounds have  anti-inflammatory and anti-hypertensive properties that contribute to cardiovascular wellness. 

By reducing inflammation, lowering blood pressure, and preventing blood clots, catechins help protect the heart and improve overall cardiovascular function.

Supports weight loss

Studies suggest that the catechins and caffeine content in matcha can boost metabolism, helping the body burn fat more efficiently. 

Matcha tea has been shown to aid in weight loss and fat burning, especially when combined with regular physical activity. The CDC recommends adults get at least 30 minutes of physical activity daily.

For example, incorporating brisk walking for about 30 minutes daily can enhance overall calorie burn while drinking matcha.

The caffeine in matcha helps speed up the metabolism, promoting fat oxidation and further boosting your weight loss efforts. 

Reduces stress

L-theanine in matcha has been shown to reduce stress over time. 

L-theanine promotes relaxation by inducing a state of calm alertness. Studies have found that this compound reduces stress and anxiety levels in both mice and humans, without causing drowsiness. 

Regularly drinking matcha green tea can help with focusing and managing stress.

Prevents cancer

Matcha has anti-cancer properties largely due to epigallocatechin gallate (EGCG), a potent catechin found in the tea. EGCG inhibits tumor growth by blocking the formation of new blood vessels that would otherwise supply the tumor. 

Additionally, the antioxidants in matcha help neutralize free radicals to prevent oxidative stress that can lead to cancer cell development. 

Regularly drinking matcha may reduce the risk of certain cancers by interfering with processes that promote malignant cell growth.

Keeps cholesterol levels low

Research indicates that consuming matcha green tea can help lower overall cholesterol levels in the blood. Regular intake of matcha has been associated with a reduction in LDL (bad) cholesterol while maintaining or even slightly increasing HDL (good) cholesterol. 

This cholesterol-lowering effect contributes to matcha’s benefits for heart health by reducing the risk of cardiovascular disease.

Promotes gut health

A study conducted in 2022 found that matcha green tea positively impacts the gastrointestinal tract by reducing harmful gut bacteria. 

Regular consumption of matcha may help promote a more stable gut microbiome for better digestion, nutrient absorption, and overall gut health. 

Matcha supports not just digestive health but also the immune system and metabolism.

What are the Potential Risks of Matcha?

While matcha tea offers many health benefits, there are some potential risks, especially for those sensitive to caffeine or people who are taking certain medications. 

Here’s what to consider when drinking matcha:

• High caffeine content: Those sensitive to caffeine should avoid matcha, as it may cause rapid heart rate, anxiety, irritability, and frequent urination.

• Digestive issues: Excessive consumption of matcha can irritate the gastrointestinal tract, leading to loose stools or diarrhea due to its caffeine content.

• Potential for contaminants: Improper handling, packaging, or storage of matcha could lead to contamination with mycotoxins or fungi.

• May interfere with iron absorption: Drinking matcha with or soon after meals may reduce iron absorption. Consuming it before meals typically does not have this effect.

Interactions with medications

Because matcha contains caffeine, match beverages may interfere with the following medications:

• Blood thinners: Caffeine can slow down blood clotting. Combining it with blood thinners may lead to excessive bleeding, even from minor injuries.

• Blood pressure medications: Caffeine can raise blood pressure, potentially interfering with the effectiveness of antihypertensive drugs.

• Antidepressants: Caffeine may heighten anxiety, which could worsen side effects when starting antidepressants.

• Stimulants: Since caffeine is a stimulant, pairing it with other stimulants can cause sweating, irritability, anxiety, and tremors.

Other Ways to Consume Matcha

Matcha can be an acquired taste for some people. Matcha green tea powder has a slightly bitter flavor that you can slightly alter based on your preferences.

With its rise in popularity, green tea beverages have become more available in cafes, coffee shops, and other establishments.

Matcha is also added to pastries and desserts like matcha ice cream, cakes, and cheesecakes.

When enjoying matcha green tea powder in drinks like matcha lattes or traditional teas, you can add sweetness to it by:

• Adding honey for natural sweetness

• Using an artificial sweetener

• Mixing in sweetened milk or a milk alternative

These options can help soften the strong, earthy taste of matcha for those looking for a sweeter taste.

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