What is matcha?
Matcha is a type of powdered green tea that is rich in antioxidants. In traditional green tea, the leaves are infused in hot water and then thrown away. With matcha, however, the dried leaves are ground into powder, mixed into the drink and drunk. The tea has a unique, non-bitter taste and a bright green colour and is considered the most aromatic form of green tea. (1) 
Benefits
Numerous studies on green tea show a range of scientifically proven health benefits. While much of the research has been conducted on green tea, the benefits also apply to matcha, as matcha is made from whole green tea leaves.
May help fight cancer
Green tea has long been studied as a means of preventing cancer. In an older study, women who drank more than 10 112ml servings of green tea per day developed cancer 7.3 years later than women who drank less than three 112ml servings per day. (2)
Another older study of women with stage 1 and 2 breast cancer found that those who drank an average of eight cups of green tea per day had a lower risk of cancer recurrence and a longer disease-free period than those who drank an average of two cups per day. (2)
May help prevent type 2 diabetes
Some animal studies suggest that green tea may fight diabetes by helping the body release more insulin. (3) Insulin is the hormone that helps transport blood sugar into cells so it can be burned for energy. (4) Green tea may also improve the cells' response to insulin and lower blood sugar levels as effectively as some medications. (3) However, further research in humans is needed to substantiate these findings.
May help fight depression
A study of Japanese workers aged 20 to 68 found that compared to people who drank less than one cup of green tea per day, those who drank more than four cups of green tea per day were 51% less likely to suffer from depressive symptoms after researchers took other factors into account. (5)
An older study from Japan found similar results for older adults. The researchers concluded that adults aged 70 and over who drank four or more cups of green tea per day were also 44% less likely to experience depressive symptoms than those who drank one cup or less per day. (5)
May help protect brain function
An analysis of 36 studies found that green tea reduces the risk of cognitive impairment. These brain problems, which are more common after the age of 65, typically affect learning, memory, movement, language, attention and problem solving. They range from mild cognitive disorders to diseases such as dementia, Parkinson's and Alzheimer's. The data show that the more green tea is consumed, the greater the protection against such disorders. (6)
Research on animals and humans shows that green tea combats stress and its negative effects on brain function and brain health. It also helps to slow down the ageing of the brain. (7)
May improve male fertility
Research on healthy Chinese men found that those who drank tea had a higher total sperm count and higher sperm concentration - indicators of fertility - than those who never drank tea. The increase in sperm count was observed in men who drank tea at least three days a week. (8)
After reviewing previously published research, the scientists found that green tea contains large amounts of polyphenol antioxidants. These antioxidants counteract compounds that attack healthy cells, including those in testicular tissue. Green tea can also increase the motility of the seminal fluid and its ability to survive. (9)
May help lower cholesterol levels
One research analysis concluded that total cholesterol and LDL cholesterol levels are generally significantly lower in green tea drinkers who are at a healthy weight.10 LDL is considered the ‘bad’ cholesterol because it causes a build-up of cholesterol in the arteries, which increases the risk of heart disease. (11)
Can lower blood pressure
Green tea consumption has been shown to significantly lower both systolic (the upper level) and diastolic (the lower level) blood pressure. In people with pre-existing high blood pressure or other risk factors for heart disease, the effect was even greater. The result is partly due to green tea's ability to relax blood vessels, which improves blood flow and reduces inflammation. (10)
May protect bone health
Research on postmenopausal women in Korea found that those who drank no green tea or less than one cup a day in the past year were more likely to have lower bone mass in the spine or thigh than those who drank green tea three times a day. (12)
Other studies show that drinking tea is associated with a lower risk of osteoporosis. This effect is likely due to the drink's antioxidants, which help prevent bone loss and promote bone formation. (13)
Nutrition
Matcha is low in calories, macronutrients, vitamins and minerals, but high in a variety of antioxidants.1 One teaspoon of matcha powder (the amount used in many recipes for a matcha latte) provides: (14)
Calories: 7
Carbohydrates: 0g
Fat: 0g
Protein: 0g
Calcium: 6mg, 1% of the daily requirement
Iron: 0.28 mg, 1% of the daily requirement
The antioxidants in matcha - an important aspect of its nutritional value - support detoxification, reduce inflammation and protect cells from damage that can lead to ageing and disease. (1)
Matcha also has a higher caffeine content than brewed green tea. The caffeine content of matcha can range from 18.9 to 44.4 mg per gram.1 One teaspoon of matcha contains two grams, so the caffeine content is between 37.8 and 88.8 mg. 16 In comparison, a cup of brewed green tea contains 29.4 mg of caffeine. (15)
Risks
As a beverage, green tea is considered safe for up to eight cups (220ml each) per day. (16) However, matcha is stronger and more concentrated than brewed green tea, as the whole, powdered leaves are consumed. (1)
There are no government guidelines specific to matcha for the recommended daily amount, but the US Food & Drug Administration recommends an upper limit of 400mg of caffeine per day for healthy adults. (17)
The National Center for Complementary and Integrative Health points out that green tea in high doses can interact with certain medications such as the beta-blocker nadolol (Corgard), which is used to treat high blood pressure and heart problems. And if you are pregnant or breastfeeding, you should speak to your doctor before consuming matcha. (16)
Tips for consumption
To maximise the antioxidant content, you should store the matcha powder at around 40 degrees Celsius. (18) This is the recommended maximum temperature in the fridge anyway. (19)
A study has shown that matcha brewed at 90 degrees Celsius for 10 minutes contained the highest concentrations of health-promoting polyphenol antioxidants. (20)
In addition to green tea, matcha powder can also be used to make latte. It can even be incorporated into dishes such as oatmeal, smoothies, chia pudding, energy balls, baked goods, hummus, sauces and soups.
Summary
Matcha is rich in antioxidants and offers many potential health benefits. It can have a positive effect on cholesterol levels, blood pressure and brain function. Due to matcha's caffeine content and potential drug interactions, you should discuss with your doctor whether this form of green tea is suitable for your personal health goals.
- Kochman J, Jakubczyk K, Antoniewicz J, Mruk H, Janda K. Health benefits and chemical composition of matcha green tea: A review. Molecules. 2020;26(1):85. doi:10.3390/molecules26010085
- Fujiki H, Watanabe T, Sueoka E, Rawangkan A, Suganuma M. Cancer prevention with green tea and its principal constituent, EGCG: From early investigations to current focus on human cancer stem cells. Mol Cells. 2018;41(2):73-82. doi:10.14348/molcells.2018.2227
- Zhao T, Li C, Wang S, Song X. Green tea (Camellia sinensis): A review of its phytochemistry, pharmacology, and toxicology. Molecules. 2022;27(12):3909. doi:10.3390/molecules27123909
- Centers for Disease Control and Prevention. Insulin resistance and diabetes.
- Pham NM, Nanri A, Kurotani K, et al. Green tea and coffee consumption is inversely associated with depressive symptoms in a Japanese working population. Public Health Nutr. 2014;17(3):625-633. doi:10.3945/ajcn.2009.28216
- Shi M, Cao L, Liu H, Zhou Y, Zhao Y, Xia Y. Association between tea drinking and cognitive disorders in older adults: A meta-analysis of observational studies. Front Aging Neurosci. 2022;14:845053. doi:10.3389/fnagi.2022.845053
- Unno K, Nakamura Y. Green tea suppresses brain aging. Molecules. 2021;26(16):4897. doi:10.3390/molecules26164897
- Liu XR, Wang XL, Zhao J, et al. Association between tea consumption and semen quality among 1385 healthy Chinese men. Chemosphere. 2022;303(Pt 2):135140. doi:10.1016/j.chemosphere.2022.13514
- Rahman SU, Huang Y, Zhu L, et al. Therapeutic role of green tea polyphenols in improving fertility: A review. Nutrients. 2018;10(7):834. doi:10.3390/nu10070834
- Xu R, Yang K, Li S, Dai M, Chen G. Effect of green tea consumption on blood lipids: A systematic review and meta-analysis of randomized controlled trials. Nutrition Journal. 2020;19(1):48. doi:10.1186/s12937-020-00557-5
- LDL: The "bad" cholesterol.
- Lee DB, Song HJ, Paek YJ, Park KH, Seo YG, Noh HM. Relationship between regular green tea intake and osteoporosis in Korean postmenopausal women: A nationwide study. Nutrients. 2021;14(1):87. doi: 10.3390/nu14010087
- Sun K, Wang L, Ma Q, et al. Association between tea consumption and osteoporosis. Medicine (Baltimore). 2017;96(49):e9034. doi: 10.1097/MD.0000000000009034
- org. Organic matcha powder whole leaf green tea by Sunfood LLC.
- S. Department of Agriculture. Beverages, tea, green, brewed, regular.
- National Center for Complementary and Integrative Health. Green tea.
- S. Food & Drug Administration. Spilling the beans: How much caffeine is too much?
- Kim JM, Kang JY, Park SK, et al. Effect of storage temperature on the antioxidant activity and catechins stability of Matcha (Camellia sinensis). Food Sci Biotechnol. 2020;29(9):1261-1271. doi: 10.1007/s10068-020-00772-0
- S. food & Drug Administration. Are you storing food safely?
- Jakubczyk K, Kochman J, Kwiatkowska A, et al. Antioxidant properties and nutritional composition of matcha green tea. Foods. 2020;9(4):483. doi:10.3390/foods9040483