The essence of Japanese matcha: benefits, caffeine and how to enjoy it

Vivid green, earthy and a little sweet, matcha has gone from Japanese tea ceremonies to Byron café menus. Plenty of people now swap their morning coffee for a matcha latte, and lots of claims are made about its health benefits.

So what’s actually in matcha, and what does the research say? Here’s a balanced look, plus tips on choosing and preparing it.

What is matcha?

Matcha is a powdered green tea made from the leaves of Camellia sinensis. The tea plants are shaded for several weeks before harvest, which changes the leaf’s chemistry and boosts its green colour and savoury flavour. The leaves are then steamed, dried, de-stemmed and stone-ground into a fine powder [1].

Unlike regular green tea, where you steep the leaves and throw them away, with matcha you whisk the whole leaf powder into water and drink it. That means you consume more of the leaf’s compounds, including caffeine.

What’s in it?

Matcha contains [1]:

• catechins, a type of antioxidant polyphenol, particularly EGCG (epigallocatechin gallate)
• L-theanine, an amino acid found in tea
• caffeine
• small amounts of vitamins, minerals and fibre

What does the research say?

Antioxidants

Green tea catechins have antioxidant and anti-inflammatory effects in laboratory studies, and drinking green tea has been associated with some health benefits in population studies [1]. However, much of the research is on green tea generally (not matcha specifically), comes from observational studies, or uses concentrated extracts. So it makes sense to see matcha as a pleasant part of a healthy diet, rather than a treatment for any condition.

Calm focus

Matcha is often described as giving a "calm alertness", different from the buzz of coffee. That may be due to the combination of caffeine and L-theanine. In one small trial, people taking L-theanine supplements reported improvements in some stress-related symptoms, sleep and cognitive measures compared with placebo [2]. The amounts used in studies may be higher than in a typical cup of matcha, so effects in everyday life are likely to be modest.

Caffeine: how much?

Matcha contains caffeine, and the amount varies with the product and how much powder you use. Because you consume the whole leaf, a cup can contain more caffeine than a standard cup of green tea, sometimes approaching that of a weak coffee [1].

healthdirect notes that most adults can safely have moderate amounts of caffeine, but pregnant and breastfeeding women, children and people sensitive to caffeine should limit their intake [3]. If you’re sensitive, avoid matcha in the afternoon so it doesn’t affect your sleep. See our 5 goals for better sleep.

A note on supplements

Concentrated green tea extract supplements are different from drinking tea and have been linked with rare cases of liver injury. If you’re considering any supplement, talk to your GP or pharmacist first.

Choosing matcha

Quality varies a lot. In general:

• Ceremonial grade is made from the youngest leaves, is bright green and smooth, and is traditionally enjoyed with water.
• Culinary grade is a little more bitter, which suits lattes, smoothies and baking.
• Look for a vibrant green colour, and check where it was grown.

Local bulk food stores and specialty tea shops in the Northern Rivers often stock a range.

How to prepare matcha

1. Sift about ½–1 teaspoon of matcha into a bowl to remove lumps.
2. Add a small splash of hot (not boiling) water, around 70–80 °C, and whisk into a smooth paste.
3. Add about 60–100 ml more hot water.
4. Whisk briskly in a zig-zag ("M" or "W") motion with a bamboo whisk (chasen) until frothy.

Latte option: prepare as above, then top with warm milk of your choice. You can also add matcha to smoothies, overnight oats or baking.

Enjoy it for what it is

Matcha is a delicious, interesting drink that can be part of a varied, healthy diet. It isn’t a magic potion, but if you enjoy it, there’s plenty to like.

At Retrain Health our focus is helping you move and feel well. If aches and pains are getting in the way of your day, book an appointment with our Byron Bay osteopaths.

This article is general information only and isn’t a substitute for individual advice. If you’re pregnant, breastfeeding, or have a health condition, please check with your GP about caffeine and supplements.