Get Your Personalized Supplement StackSupplement Stack Quiz

Organic Matcha Tea

Also known as: Matcha, matcha green tea, powdered green tea, Camellia sinensis (var. tencha)

Overview

Matcha is a finely ground powder made from specially grown and processed green tea leaves, primarily sourced from Japan. It is used for cognitive enhancement, metabolic health, antioxidant support, and general wellness. Matcha is characterized by its high concentration of catechins, especially epigallocatechin gallate (EGCG), as well as L-theanine and caffeine. Research on matcha is growing, with evidence supporting its cognitive and metabolic effects, though fewer large-scale human trials exist compared to other green tea extracts. The available evidence is strongest for cognitive and metabolic benefits observed in small to moderate-sized randomized controlled trials (RCTs) and preclinical studies. Systematic reviews and meta-analyses are available for green tea in general, but fewer focus specifically on matcha.

Benefits

Matcha offers several evidence-based benefits. It enhances cognitive function, as demonstrated in a randomized, double-blind, placebo-controlled trial showing improvements in attention and memory. Meta-analyses of green tea supplementation (including matcha) indicate significant associations between dose/duration and reductions in triglycerides (TG), HOMA-IR, and diastolic blood pressure (DBP). An 8-week trial showed that 1.5g of matcha taken twice daily increased maximum leg strength and reduced subjective fatigue after exercise, with greater skeletal muscle mass gains and lower salivary cortisol observed after 12 weeks. Preclinical data also suggest strong antioxidant and anti-inflammatory effects. In vitro studies show matcha inhibits breast cancer stem cell propagation and modulates metabolic pathways. These benefits are most robust in healthy adults, with potential for improved strength, muscle mass, and reduced fatigue in athletes. Cognitive effects may be acute, while metabolic benefits accrue over weeks to months.

How it works

Matcha's mechanism of action involves several biological pathways. L-theanine and caffeine synergistically modulate alpha brain waves, improving attention and reducing stress. Catechins, especially EGCG, inhibit lipid absorption, enhance fat oxidation, and improve insulin sensitivity. In terms of anti-cancer effects, matcha suppresses oxidative mitochondrial metabolism (OXPHOS) and glycolytic flux, downregulates mTOR signaling, and modulates cell cycle and antioxidant response pathways. Matcha interacts with the central nervous system to enhance alertness and reduce fatigue, the cardiometabolic system to improve lipid profiles and blood pressure, and the immune system to modulate inflammatory and antioxidant responses. Key molecular targets include the mTOR pathway and antioxidant enzymes. Catechin bioavailability is enhanced by fasting and inhibited by food, especially dairy, while L-theanine and caffeine are rapidly absorbed, with peak plasma concentrations within 1–2 hours.

Side effects

Matcha is generally recognized as safe (GRAS) at typical dietary doses. Common side effects, occurring in more than 5% of users, include mild gastrointestinal discomfort and insomnia due to caffeine. Uncommon side effects, affecting 1-5% of users, include headache and irritability. Rare side effects, seen in less than 1% of users, involve liver enzyme elevations, mostly with high-dose extracts. Matcha may interact with caffeine-sensitive drugs, potentially potentiating the effects of stimulants. There is a theoretical risk with anticoagulants due to vitamin K content, but this is not clinically significant at typical doses. It is contraindicated in individuals with caffeine intolerance. During pregnancy and lactation, caffeine intake should be limited to less than 200 mg per day. It is not recommended for children due to its caffeine content. The elderly can generally use it safely, but should monitor for caffeine sensitivity.

Dosage

The minimum effective dose of matcha is 1–2 g/day as a powder. Optimal dosage ranges are 2–4 g/day, divided into 1–2 servings. The maximum safe dose is up to 6 g/day, equivalent to approximately 200 mg of caffeine, though individual tolerance varies. It is best taken in the morning or early afternoon to avoid sleep disruption. The powder form is preferred for maximum bioavailability. For optimal catechin absorption, it should be taken on an empty stomach, avoiding dairy. No specific cofactors are required, but vitamin C may enhance catechin stability.

FAQs

How should I prepare matcha?

Mix 1–2 g of matcha powder with hot water (not boiling) and whisk until smooth. This ensures proper dissolution and a palatable texture.

When is the best time to take matcha?

Take matcha in the morning or early afternoon to maximize cognitive and metabolic benefits while minimizing potential sleep disruption.

How much caffeine is in matcha?

Matcha contains approximately 35 mg of caffeine per gram. Monitor your total daily caffeine intake to avoid exceeding your tolerance.

What are the expected benefits of taking matcha?

Expect improved attention, memory, and reduced fatigue. Modest improvements in lipid profiles and blood pressure may also occur with regular use.

Is matcha a miracle cure?

No, matcha's benefits are modest and context-dependent. It is not a substitute for a healthy diet and lifestyle.

Research Sources

https://www.mdpi.com/2072-6643/12/12/3639 – This randomized, double-blind, placebo-controlled trial investigated the effects of matcha green tea powder on cognitive functions. The study found that matcha improved cognitive function, particularly attention and memory, suggesting potential benefits for cognitive enhancement. The abstract lacks detailed sample size and duration, requiring the full text for a complete assessment.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.1084455/full – This meta-analysis examined the effects of green tea supplementation on cardiovascular risk factors. The study revealed significant linear associations between green tea dose/duration and reductions in triglycerides, HOMA-IR, and diastolic blood pressure, indicating potential benefits for metabolic health. However, the findings are not specific to matcha and include various green tea preparations, limiting direct generalizability.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6128439/ – This in vitro study explored the effects of matcha green tea (MGT) on cancer stem cells. The study found that MGT inhibited breast cancer stem cell propagation, suppressed oxidative mitochondrial metabolism and glycolytic flux, and downregulated mTOR signaling, suggesting potential anti-cancer properties. The findings are preclinical and not directly translatable to humans, requiring further research to determine clinical relevance.
https://draxe.com/nutrition/matcha-tea/ – This article provides a general overview of matcha tea, highlighting its nutritional benefits and traditional uses. It discusses matcha's high antioxidant content and potential health benefits, such as improved focus and energy levels. While informative, it is not a peer-reviewed scientific source.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9792400/ – This review discusses the potential health benefits of matcha tea, focusing on its antioxidant and anti-inflammatory properties. It highlights the role of matcha's bioactive compounds, such as catechins and L-theanine, in promoting overall well-being. The review suggests that matcha may have a positive impact on various health conditions, but further research is needed to confirm these effects.