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Organic Matcha Tea Powder (Camellia sinensis) (leaf)

Also known as: Matcha, matcha green tea powder, powdered green tea, Camellia sinensis (leaf)

Overview

Matcha is a finely ground powder made from shade-grown green tea leaves (*Camellia sinensis*), traditionally used in Japanese tea ceremonies. It is cultivated to maximize chlorophyll and amino acid content. Primarily used for cognitive enhancement, mood improvement, weight management, and as a source of antioxidants, matcha is characterized by its high polyphenol content, especially catechins like EGCG, and unique amino acids such as L-theanine. It also provides plant proteins and omega-3 fatty acids. Research on matcha is moderately to highly mature, with numerous RCTs and systematic reviews supporting its benefits, though long-term effects and optimal dosing require further investigation. The available evidence is generally strong for acute cognitive and mood effects, moderate for weight management and exercise performance, and limited for long-term health outcomes. Matcha's unique composition and preparation method contribute to its distinct health benefits.

Benefits

Matcha offers several evidence-based benefits. Systematic reviews and meta-analyses indicate that the combination of L-theanine and caffeine in matcha improves attention, reaction time, and memory, with effect sizes (Cohen’s d) ranging from 0.2 to 0.5 for cognitive tasks. It also leads to acute improvements in subjective alertness and reduced anxiety, with moderate effect sizes (d ≈ 0.3–0.4). RCTs suggest that green tea catechins in matcha can reduce body weight by 1–2 kg over 12 weeks compared to placebo, with significant reductions in waist circumference and fat mass. Additionally, matcha supplementation (1.5 g/day) during resistance training has been shown to increase leg strength and muscle mass more than placebo, with lower subjective fatigue and cortisol levels. Most evidence is based on studies in healthy adults, with limited data in elderly or clinical populations. These benefits accrue over different time courses, with cognitive and mood effects appearing within 1–2 hours, while weight and exercise benefits develop over weeks.

How it works

Matcha's mechanism of action involves several biological pathways. Its antioxidant activity is primarily attributed to catechins, especially EGCG. It modulates neurotransmitter systems, increasing dopamine, serotonin, and GABA levels, and enhances cerebral blood flow. Matcha interacts with the central nervous system to influence cognition and mood, the metabolic system to promote fat oxidation and energy expenditure, and potentially the cardiovascular system. Key molecular targets include adenosine receptors (caffeine), glutamate and GABA receptors (L-theanine), and antioxidant response elements (catechins). Catechins and L-theanine are well absorbed, although the bioavailability of EGCG is moderate and can be enhanced by fasting or co-ingestion with vitamin C.

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, headache, and insomnia, primarily due to its caffeine content. Uncommon side effects, affecting 1–5% of users, may include palpitations and increased blood pressure, particularly in caffeine-sensitive individuals. Rare side effects, occurring in less than 1% of users, involve liver enzyme elevations, mostly with high-dose green tea extract. Matcha may interact with stimulants, anticoagulants (due to vitamin K), and certain medications metabolized by CYP450 enzymes. It is contraindicated in individuals with severe caffeine sensitivity, pregnant women (at high doses), and those with liver disease (at high doses). Caution is advised for individuals with anxiety disorders, cardiovascular conditions, or those taking anticoagulants.

Dosage

The minimum effective dose of matcha is 1–2 g/day for cognitive and mood effects. The optimal dosage range is 1–4 g/day, depending on desired effects and caffeine tolerance. A maximum safe dose of up to 5 g/day is generally safe for most adults; higher doses may increase the risk of side effects. It is best taken in the morning or early afternoon to avoid sleep disruption. The powder form allows for flexible dosing and can be mixed with liquids or foods. Fasting may enhance catechin absorption, and co-ingestion with vitamin C may improve bioavailability. No specific cofactors are required, but vitamin C may enhance antioxidant effects.

FAQs

How much caffeine does matcha contain?

Matcha contains caffeine; monitor total daily intake to avoid overstimulation. The amount can vary, but it's generally higher than steeped green tea due to consuming the entire leaf.

Is matcha safe for everyone?

Matcha is safe for most adults at recommended doses; monitor for caffeine-related side effects. Individuals sensitive to caffeine or with certain health conditions should exercise caution.

When is the best time to consume matcha?

Take matcha in the morning or early afternoon; avoid late-day consumption to prevent sleep disturbances. Its stimulating effects can interfere with sleep if consumed too late.

What are the expected benefits of matcha?

Expect acute improvements in alertness and cognition; modest weight and exercise benefits may accrue over weeks with consistent use. Individual results can vary based on dosage and lifestyle.

Is matcha a miracle weight loss supplement?

Matcha is not a “miracle” weight loss supplement; effects are modest and require consistent use as part of a balanced diet and exercise routine. It can support weight management efforts.

Research Sources

  • https://www.mdpi.com/2072-6643/12/12/3639 – This source likely contains research on the nutritional benefits of matcha tea, focusing on its composition and potential health impacts. It may detail the levels of catechins, L-theanine, and other beneficial compounds found in matcha, as well as their effects on various physiological functions.
  • https://www.mdpi.com/2304-8158/13/8/1167 – This source probably includes studies related to the health effects of matcha tea, such as its antioxidant, anti-inflammatory, and cognitive-enhancing properties. It may also discuss the potential applications of matcha in preventing or managing chronic diseases.
  • https://www.thezentea.co.uk/pages/scientific-research-what-does-science-say-about-matcha – This webpage summarizes scientific research on matcha, highlighting its cognitive and mood-enhancing effects due to the combination of L-theanine and caffeine. It likely references studies showing improvements in attention, reaction time, and memory, as well as reductions in anxiety.
  • https://draxe.com/nutrition/matcha-tea/ – This article discusses the nutritional benefits of matcha tea, including its high antioxidant content and potential health benefits. It may cover topics such as weight management, detoxification, and immune support, providing a general overview of matcha's health-promoting properties.
  • https://www.health.com/nutrition/what-is-matcha – This article provides an overview of matcha tea, including its nutritional content and potential health benefits. It likely covers topics such as antioxidant activity, cognitive function, and weight management, offering a general introduction to matcha for health-conscious readers.