Matcha is a concentrated version of green tea made by grinding the leaves into a fine powder, so you consume the entire leaf — potentially delivering more health-promoting compounds than standard brewed tea. That said, it should be enjoyed in moderation.
Green tea ranks among the world’s most consumed beverages.
It provides several possible health advantages, including better heart health and decreased skin damage from ultraviolet exposure (2).
Matcha, a distinct form of green tea, is often promoted as being even more beneficial than other varieties.
It’s cultivated and processed differently from conventional green teas, and you ingest the entire leaf powder.
But does matcha truly deserve the extra praise?
This article explores whether matcha is indeed healthier than typical green tea.
What is matcha?
Both matcha and regular green tea originate from the Camellia sinensis plant, native to China.
However, matcha is produced with a different cultivation method. Tea shrubs are shaded for 20–30 days before they are harvested.
This shading stimulates higher chlorophyll production, giving the leaves a deeper green hue and increasing amino acid content.
After harvest, stems and veins are removed from the leaves, which are then stone-ground into a vivid green powder called matcha.
Because you consume the entire leaf in powdered form, matcha contains higher amounts of certain compounds — such as caffeine and antioxidants — compared with brewed green tea.
A typical 2–3-ounce serving of matcha made from 1/2–1 teaspoon of powder generally contains about 70 mg of caffeine (3).
That’s substantially more than a standard 8-ounce (237 mL) cup of green tea, which has around 35 mg of caffeine.
Caffeine levels will also change depending on how much matcha powder you use.
Matcha has a grassy, slightly bitter flavor and is often sweetened or mixed with milk. Matcha powder is also widely used in smoothies and baked goods.
SUMMARYMatcha is a powdered, premium green tea grown and processed differently than regular green tea, containing greater amounts of caffeine and antioxidants.
How is it prepared?
Unlike regular tea, which is brewed from steeped leaves, matcha is made by whisking ground whole leaves into water.
It’s commonly prepared in the traditional Japanese manner: the tea is measured with a bamboo scoop (shashaku) into a warmed tea bowl (chawan).
Hot water (around 158°F or 70°C) is added, and the tea is whisked with a bamboo whisk (chasen) until it becomes smooth and frothy.
Matcha can be made in different consistencies:
- Standard. Most people stir 1 teaspoon of matcha powder into 2 ounces (59 mL) of hot water.
- Usucha (thin). A thinner style using about 1/2 teaspoon of powder mixed with 3–4 ounces (89–118 mL) of hot water.
- Koicha (thick). Used in Japanese tea ceremonies, this thicker form uses 2 teaspoons of matcha per 1 ounce (30 mL) of water, produces no foam, and requires a higher-grade matcha.
You don’t need specialized tools to make decent matcha — a cup, teaspoon, and small whisk work well.
SUMMARYTo make matcha, combine 1 teaspoon of powder with 2 ounces (59 mL) of hot (not boiling) water and whisk until smooth and frothy.
Health benefits of matcha
Because matcha is a form of green tea, it shares most of the same potential health advantages.
Yet, as a more concentrated source of antioxidants, a single cup (237 mL) of matcha may equate to roughly three cups (711 mL) of standard green tea in terms of beneficial compounds.
Human research specifically on matcha is limited, though older animal research indicates it may lower the risk of kidney and liver damage and reduce blood sugar, triglyceride, and cholesterol levels.
Below are the primary health benefits linked to drinking matcha green tea.
Packed with antioxidants
Dietary antioxidants neutralize free radicals in the body, protecting cells and tissues from damage.
Matcha is exceptionally rich in antioxidants, particularly catechins. The most potent catechin in matcha is epigallocatechin gallate (EGCG).
EGCG has been widely studied in animals and may reduce inflammation, help maintain healthy blood vessels, and support cellular repair (5).
Whole-leaf teas tend to have more antioxidants than bagged teas or ready-to-drink products (6).
One study reported that matcha may contain up to 10 times the antioxidants of regular green tea (3).
The concentration of beneficial compounds in matcha also appears higher in tea harvested during the second and third harvests (Daily Matcha) compared with earlier harvests (Traditional Matcha).
May reduce your risk of heart disease
Cardiovascular disease is the leading cause of death globally, and many factors increase its risk.
Drinking green tea can improve several of these risk markers, such as total cholesterol, LDL (bad) cholesterol, triglycerides, and blood glucose levels.
Research shows that green tea drinkers have as much as a 31% lower risk of heart disease compared with non-drinkers.
These benefits are largely linked to the antioxidants and plant compounds in green tea — compounds that are present in even greater quantities in matcha.
May aid weight loss
Green tea is often associated with weight loss and is a common ingredient in slimming supplements.
However, it’s important to remember that green tea is only a small component of weight-management strategies, and studies are not unanimous about its effects.
Human trials indicate green tea may boost calories burned by raising metabolic rate, though results are inconsistent (14).
A 2012 review concluded that any weight loss effects from green tea are minimal and likely not clinically meaningful.
May boost relaxation and alertness
Besides antioxidants, green tea contains the amino acid L-theanine.
Matcha, in particular, has substantially higher L-theanine levels than many other green teas.
L-theanine can increase alpha brain wave activity, which is associated with mental relaxation and may help reduce stress (18).
L-theanine also modulates caffeine’s effects, enhancing alertness without the post-coffee crash.
Therefore, matcha may offer a gentler, more sustained energy boost compared with coffee.
This amino acid can also elevate levels of feel-good neurotransmitters, improving mood, memory, and focus, and has been shown to raise glutathione, an antioxidant that defends neurons and other cells.
Additionally, some studies suggest powdered green tea may enhance cognitive function and slow age-related mental decline in older adults.
SUMMARYMatcha is rich in antioxidants and may provide several health perks, including lowered heart disease risk and benefits for weight, relaxation, and mental alertness.
Safety and side effects
There are potential adverse effects tied to matcha consumption.
Because matcha is highly concentrated in both beneficial and potentially harmful compounds, drinking more than 2 cups (474 mL) per day is generally not advised.
Contaminants
When you consume matcha powder, you’re ingesting the entire leaf — including anything it absorbed from the growing environment.
Matcha leaves can contain contaminants such as heavy metals, pesticides, and fluoride from the soil (24).
Choosing organic matcha may lower pesticide exposure, but even organic leaves can accumulate soil-derived substances that may be harmful in large amounts.
Liver and kidney toxicity
Matcha may contain roughly three times the amount of antioxidants compared with high-quality regular green tea.
Consequently, 2 cups (474 mL) of matcha could deliver levels of plant compounds comparable to 20 cups (4.74 liters) of other green teas (3).
While tolerance varies between individuals, ingesting very high amounts of these compounds may lead to nausea and signs of liver or kidney toxicity in some people.
Although some research reports toxicity symptoms, other studies find protective effects; for example, some evidence suggests EGCG may shield against kidney toxicity.
SUMMARYAvoid consuming more than 2 cups (474 mL) of matcha daily. Matcha contains very high concentrations of plant compounds and may include environmental contaminants.
Matcha is healthier than regular green tea
Matcha is a unique, potent form of green tea. It originates from the same plant but is grown and processed differently.
Because the leaves are pulverized into powder, you end up ingesting the whole leaf.
For that reason, matcha may offer greater benefits than ordinary green tea. Just be cautious not to exceed about 2 cups (474 mL) per day.
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