Matcha tea is often just associated with pretty green lattes and vibrant desserts.
In the health and wellness world, matcha tea has quickly become one of the most recommended health beverages available. Packed with antioxidants, vitamins, and other health-boosting compounds, it is often considered to be a healthier alternative to coffee.
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WHAT IS MATCHA TEA?
Matcha tea is a type of green tea that originates from Japan and comes in the form of a vibrant green powder.
It in fact comes from the same Camellia sinensis plant as green tea but is grown and farmed in a slightly different way. About a month before harvest, tea farmers will cover the tea bushes to protect the leaves from direct sunlight. This encourages the plant to produce more chlorophyll in the leaves, making them more vibrant in color but with a more delicate taste compared to green tea. The matcha green tea leaves are then harvested and dried quickly to minimize oxidation. They then remove the stems and veins from the leaves and grind the leaf material into a fine, bright green powder.
Because it is ground so finely into powder, matcha tea can be stirred into hot water and drunk compared with the more well-known technique of seeping the tea leaves in water. Traditionally, people have used bamboo matcha whisks to help remove clumps of the powder and give the beverage a consistent feel. Modern whisks or electric frothers may achieve similar results.
By consuming the whole leaf you actually get more nutrients, antioxidants and more caffeine from matcha tea than green tea. This ultimately makes matcha tea a premium version of green tea and why it is known for its wide range of health benefits compared to other caffeinated drinks.
Adding milk or a sweetener to the preparation may mellow the flavor if a person finds that it is too strong for them.
MATCHA vs GREEN TEA: WHICH ONE IS BETTER FOR YOU?
Both matcha and green tea come from the same plant, but they are processed differently, leading to distinct forms and benefits. Green tea is typically found in loose leaf or bagged form, where the leaves are steeped in water to release their nutrients. In contrast, matcha is made by finely grinding whole green tea leaves into a vibrant powder, which is then whisked directly into water, resulting in a more concentrated source of nutrients and antioxidants.
Matcha offers a higher potency of vitamins, minerals, and beneficial compounds like catechins, providing a more robust health boost compared to traditional green tea. However, both teas have unique advantages, and individuals may choose one over the other based on their desired health benefits or flavor preferences. Matcha delivers a rich, earthy taste and a fuller body experience, while green tea offers a lighter, more delicate flavor.
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Photo by Paul-Vincent Roll on Unsplash
10 HEALTH BENEFITS OF MATCHA TEA (+ 1 BONUS!)
- Steady Energy & Focus: A cup of Matcha tea contains an average of around 70 milligrams of caffeine, which is a higher level of caffeine than other green teas. However, it provides a more steady energy increase compared to coffee which can often be over-stimulating. This is because matcha tea contains l-theanine, an amino acid that helps the brain and the body to be in a state of relaxed focus which helps balance out the sudden surge of energy you get from caffeine. Matcha's caffeine can also take longer to enter the bloodstream than coffee's, and can last up to six hours. Choosing matcha tea rather than coffee as your daily morning "pick me up" could mean that you have more steady, longer-lasting energy and focus throughout your day.
- Antioxidants: One of the biggest benefits of matcha tea is its extremely high level of antioxidants. Because you are drinking the powder and consuming the entire leaf, you get 10 times more antioxidants from matcha tea compared to regularly brewed green tea. Getting a daily dose of antioxidants is very important for protecting your cells and has been shown to prevent chronic diseases. You can find antioxidants in many fruits and vegetables but having a matcha tea daily will help to boost the supply of antioxidants in your diet.
- Weight Loss: Research has suggested that green tea and matcha tea can help with increasing metabolism as well as aid calorie burning during exercise. This is because matcha tea can help to quickly get your body into a fat burning stage. It is often recommended to drink matcha tea before exercising or working out to help boost calorie burning and to kick you into a fat burning state. Matcha tea also contains the hormone cholecystokinin which helps you feel full and satiated after a meal. Therefore, having a cup of matcha tea as part of your breakfast or as an afternoon drink may help you to control your cravings and help you stick to a healthier way of eating, which in turn will help with weight loss.
- Heart Health: The key to maintaining good heart health is to have a well-balanced healthy diet. Including matcha tea in your heart-healthy diet has been shown to help remove bad cholesterol from the blood and therefore reduce the risk of strokes and heart disease. Heart health is directly linked to a healthy lifestyle and weight gain, so matcha tea may be a great aid for you to lose weight as well as look after your heart.
- Cancer Prevention: One specific antioxidant found in matcha tea is catechin which has been shown to have cancer-preventing properties. The type of catechins in matcha tea help to protect the body against free radicals such as UV rays, pollution, and radiation which are all linked to cell damage and increased risk of cancer.
- Keeps you Calm: The l-theanine in matcha tea helps the brain to focus but also encourages calmness throughout the body. This may help with anxiety and stress levels as well as aid overall mental health. Combined with the caffeine, l-theanine can help maintain energy levels as well as mood, making matcha tea an ideal drink to have when needing to focus on work or stress-inducing tasks.
- Brain Health: Though the benefits of caffeine are still heavily debated, caffeine may help with overall brain function and health. Studies have shown that the caffeine in matcha tea contributes to improved brain performance, attention, and memory. Again, this can be linked to the caffeine being controlled by the l-theanine, making matcha tea a more suitable brain stimulant in comparison to coffee. The catechins antioxidants in matcha tea also promote brain health by keeping brain cells healthy and resistant to disease.
- Oral Health: Green tea and matcha tea have been shown to have antibacterial properties that aid in keeping your mouth and teeth healthy. Unlike coffee, which can promote the growth of bad-smelling bacteria in the mouth, matcha tea can reduce the number of bad bacteria living in your mouth and eliminate bad-smelling gasses that these bad bacteria produce. This is because matcha tea is more alkaline and so it helps to neutralize the environment in your mouth and keep it healthy.
- Vitamins & Minerals: On top of containing health-boosting amino acids and hormones, matcha tea also contains high levels of vitamin C, vitamin A, and potassium. Vitamin C helps the body absorb more iron as well as eliminate excess sugar in the blood, making it an important vitamin to combat high blood pressure. Potassium helps with lowering high blood pressure while also protecting the body against kidney stones and the risk of strokes. Vitamin A compounds are known to protect eyesight as well as supporting your immune system and overall bone health. Compared with coffee, and even black tea, matcha tea appears to be a much better choice if looking to improve your intake of micronutrients.
- Longevity: Maintaining overall health will in turn ensure that you are living a vibrant life for a longer period of time. Including health elixirs, such as matcha tea, within a healthy diet and lifestyle will help keep your body free from disease and in a better state for living a long and healthy life. As matcha tea has been shown to boost heart health, brain health, and many other benefits, it has been suggested that matcha tea helps with maintaining overall health and vitality throughout life and during the aging process.
- Male Fertility: A 2022 study revealed that participants who drank tea had a higher total sperm count and greater sperm concentration, which is a key indicator of fertility, compared to those who never consumed tea. This increase in sperm count was particularly evident in those who drank tea at least three days a week. A review of existing research highlighted that green tea is rich in polyphenol antioxidants, which help protect healthy cells, including those in testicular tissue, from harmful compounds. Additionally, green tea may improve sperm mobility and enhance semen's ability to survive (✔,✔)
Best Matcha Teas
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Organic Ceremonial Matcha Powder This matcha powder is ideal if you enjoy your matcha tea with just water. Jade Leaf ensures that their ceremonial grade tea is made from the leaves of the first harvest, meaning it will have a very delicate taste without the bitterness of regular green tea. Product Highlights:
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Organic Ceremonial Grade Matcha Made to sip and savor for those seeking the finest in ceremonial grade matcha powder. This 1st flush (1st harvest) matcha is pure and vibrant green in color, earthy in aroma with smooth, floral, and slightly roasted flavors with a slight umami finish. Harvested from the Kagoshima region and grown in shaded facilities, then roasted and ground by a Mikage Stone Mill to produce a delicate, delicious final powder. Product Highlights:
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When looking to use matcha powder in cooking or making desserts, having a culinary-grade powder will ensure you get a strong color and flavor in whatever you are making. This powder is also perfect for making a matcha latte as well as adding an energy boost to your workout smoothies. Product Highlights:
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Why not have the barista experience at home and make your own matcha lattes with this organic latte mix. Slightly sweetened with organic unrefined cane sugar, this mix works perfectly with your favorite dairy or nondairy milk and will give you the café experience without having to leave your home. Product Highlights:
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Photo by Alice Pasqual on Unsplash
WHAT TO LOOK FOR WHEN BUYING MATCHA TEA
As with many teas and coffees, not all matcha teas are produced in the same way and so you will find varying qualities and prices of matcha tea powders in shops or online. We always promote buying the best quality products that you can afford as often higher-priced products will be more ethically sourced as well as offer a higher quality taste and overall experience.
Unfortunately, matcha tea does have a shorter lifespan compared with dried green tea leaves. Because the powdered leaves are more delicate, matcha tea can lose its potency and nutrients in a couple of months after first being opened and exposed to air. Try to buy matcha tea that comes in a resealable jar or tin so that it can stay fresher for longer. If you buy matcha tea that comes in a packet, simply transfer it to an airtight container.
You may also see that some matcha teas are labeled "ceremonial-grade" while others are considered "culinary-grade". Ceremonial matcha tea is more expensive as it is made with very young delicate tea leaves so has a much more mild taste suitable for drinking as tea. The culinary grade is a bit more bitter and so is used for creating desserts and sweet drinks.
HOW TO MAKE MATCHA TEA
Making a cup of matcha tea is a little more complex than brewing a bag of leaves in water. Because it is a powder, there is a technique for combining it with the water, ensuring there are no lumps, while also making sure you don’t burn the powder to create a bitter-tasting drink. It can be useful to have a bamboo matcha whisk and tea set in order to help you create a truly great cup of matcha tea.
To make one cup of matcha tea, the first step is to sieve ¼ teaspoon of matcha powder into a small tea bowl to remove any clumps. Then, pour in about 1 ounce of hot water, preferably no hotter than 175℉ (80℃). Using a bamboo matcha whisk, gently whisk the matcha powder into the water to combine. You want to create more of a zigzag shape with the whisk rather than a circle to create some foam and to ensure the powder is fully mixed in. Finally, top up the tea with another 1 ounce of hot water and serve.
You may wish to sweeten your tea if you aren’t used to the grassy green taste of matcha. Try to use a more natural sweetener like maple syrup, honey, or xylitol. For more information and our recommended alternative natural sweeteners, check out our detailed article "The Best (and Worst) Sugar Alternatives You Can Eat".
To make a matcha latte, simply make a matcha tea only using 1 ounce of hot water and then pour over frothed hot milk. Matcha lattes taste particularly good with light coconut milk or rice milk.
Matcha powder is often used in many Japanese desserts and sweets to give a green tea flavor as well as provides a vibrant green color to the dishes. You can often find recipes online for matcha-flavored cakes, cheesecakes, biscuits, and even ice creams. Check out our selection of matcha recipes!
Best Matcha Tea Sets
Matcha Snacks & Complements
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Organic Matcha Green Tea Capsules Based in Moab, UT, The Synergy Company is a Certified B Corp committed to pure, organic ingredients that help you achieve your highest health. All products are manufactured in the USA with US and imported ingredients. These capsules hold the finest, ceremonial grade, certified organic matcha green tea. Sustainably grown beneath Mt. Fuji, Japan. Product Highlights:
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These clean protein bars are loaded with brain-boosting nutrients, such as lion’s mane, magnesium, vitamin E, MCTs & flavonoids. They use a science-backed formulation to provide healthy yet tasty nutrition bars. Product Highlights:
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Whether you’re a surfer, athlete or mom and dad, Feel Bars are there for you when you need to leave your mind at ease and stomach pleased. Or if you just need a pre-workout snack at the gym, or even a guilt free snack to satisfy that sweet tooth. All without the added sugar alcohols, artificial sweeteners, cheap binders or fillers that are harsh on your digestive system. Product Highlights:
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Korea’s most beloved tea brand, has cultivated and harvested tea from Jeju Island since 1979. Love at first bite, these green tea wafers and their five layers of the smoothest matcha cream filling will tempt you to enjoy more than one! Product Highlights:
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Enjoy the perfect balance of a robust green tea flavor seamlessly blended with a neatly sweet undertone in a thick, spreadable texture. Product Highlights:
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POTENTIAL RISKS OF CONSUMING TOO MUCH MATCHA
While matcha offers numerous health benefits, consuming too much can pose potential risks. Here are some of the key concerns associated with excessive matcha consumption:
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High Caffeine Intake: Matcha contains a concentrated amount of caffeine. Consuming too much can lead to caffeine-related issues such as insomnia, jitteriness, headaches, rapid heartbeat, and increased anxiety. People sensitive to caffeine may experience these effects even with moderate consumption.
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Heavy Metal Contamination: Tea plants can absorb heavy metals from the soil, including lead and mercury. Because matcha is made from whole ground tea leaves, it may contain higher concentrations of these contaminants. Excessive consumption can increase the risk of heavy metal exposure, which can be harmful over time.
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Digestive Issues: Matcha is rich in tannins, which can cause digestive discomfort in some individuals, particularly in large amounts. Excessive tannin intake can lead to stomach upset, nausea, and constipation.
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Liver Toxicity: Although rare, excessive consumption of green tea extracts, including matcha, has been linked to liver toxicity in some cases. High doses of the catechins found in matcha can be particularly taxing on the liver, especially when consumed in supplement form or in very large amounts.
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Interactions with Medications: The compounds in matcha, including caffeine and catechins, can interact with certain medications. For example, matcha can reduce the absorption of iron and certain other minerals, and it may interact with blood-thinning medications, potentially reducing their effectiveness or increasing the risk of bleeding.
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Dehydration: The diuretic effect of caffeine in matcha can lead to increased urine production, which may contribute to dehydration if not balanced with adequate water intake.
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Antioxidants Overconsumption: While antioxidants are beneficial, consuming them in excessive amounts can have a pro-oxidant effect, potentially leading to oxidative stress rather than preventing it.
To enjoy the benefits of matcha while minimizing these risks, it's recommended to consume matcha in moderation—typically no more than 1-2 cups per day for most individuals. If you have any specific health conditions or concerns, it's best to consult with a healthcare professional before making matcha a regular part of your diet.
THE BOTTOM LINE
Incorporating matcha tea into a balanced diet can be an effective way to support overall health and reduce the risk of various diseases. While matcha still contains a significant amount of caffeine, it offers a more sustained and gentle energy boost compared to coffee and black tea, thanks to the presence of L-theanine, an amino acid that promotes relaxation without drowsiness.
This makes matcha an ideal alternative for those seeking to make healthier beverage choices, providing both antioxidant benefits and a smoother energy experience.
The information provided in this article is not nutritional or medical advice. Please read our disclaimer.