The popularity of matcha has skyrocketed in recent years, with many cafes and restaurants now offering specialty drinks and snacks infused with matcha. Even coffee lovers are switching to green coffee, replacing espresso and cold brew with matcha lattes and smoothies. Demand for this product is so great that even centuries-old tea companies like Ippodo Tea are experiencing matcha supply shortages.1
But what exactly is matcha, and what benefits can you get from this vibrant, “Instagram-worthy” drink? Let’s take a closer look at the benefits you can get from this delicious and healthy drink.
Matcha 101
Made from the young, bright green leaves of the Camellia sinensis plant, matcha is a fine powdered Japanese tea with a bright green color. This plant is actually the same plant used to make green and black tea. But what sets these teas apart from each other is how they are grown and processed.
Green and black teas are harvested from plants fully exposed to the sun. To make green tea, you need to pick the leaves, heat them, and then dry them. When black tea leaves are harvested and exposed to air, they oxidize and turn black, creating a unique taste.2
On the other hand, tea trees used for matcha production are grown in the shade. The bushes are covered with bamboo mats to protect them from excessive sunlight. Once harvested, the leaves, called “tencha”, are carefully ground at controlled temperatures to create a fine powder. Matcha leaf harvesting only occurs once a year.
Many people think that the vibrant green color of tea comes from additives, but it is actually 100% natural and a result of the increased chlorophyll content in the leaves. A 2021 review published in Molecules explains:3
“This process allows the plant to produce higher quantities of amino acids and bioactive compounds, including chlorophyll and theanine, which are responsible for matcha’s unique, non-bitter taste and characteristic, vivid color. As a result, matcha is highly regarded for its quality and It is considered the most aromatic green tea.”
The traditional way to make matcha is to place the powder in a stone bowl and create a thick, vibrant green tea. Every matcha beer is different, as tea producers try to balance the different flavors and aromas of the product, including umami, sweetness, and bitterness.
There are different grades, with ceremonial matcha being the highest quality and most expensive. Used in traditional tea ceremonies and temples, it has a dark green appearance, a soft, powdery texture, and a smooth, balanced sweetness. Meanwhile, affordable varieties, such as culinary matcha, are used for baking and brewing matcha lattes.4
Matcha’s nutrients are unmatched
The unique cultivation process is responsible for matcha’s impressive nutritional profile. Every sip of this drink provides high amounts of amino acids and bioactive compounds, including chlorophyll and theanine. According to an article in The Conversation:5
“There is evidence that chlorophyll may have health benefits, including anti-inflammatory, anti-cancer and anti-obesity effects, due to its antioxidant properties.
Antioxidants neutralize free radicals, unstable molecules that harm cells. Theanine has been shown to improve sleep and reduce stress and anxiety. “The only known dietary source of theanine is mushrooms.”
Matcha also contains caffeine. However, it does not cause the side effects that some people experience when drinking coffee. This is mainly due to the theanine contained in matcha. The Style Rave article explains:
“L-theanine works synergistically with the caffeine in matcha to create what many people describe as a state of ‘calm alertness.’ Matcha contains caffeine, but it is released into the bloodstream more slowly than coffee, providing a smoother, more sustained energy. It gives you a boost.”6
But the biggest health benefit of matcha is its high antioxidant content in the form of polyphenols, which make up up to 30% of the tea’s dry weight. “Polyphenols are considered very powerful antioxidants with effects similar to those of vitamins such as vitamins C and E, carotenes, and tocopherols,” the study notes.
The phenolic compounds in matcha are called catechins, and they help eliminate free radicals and protect against harmful ultraviolet rays. It is also said to have anti-allergic, anti-inflammatory, antibacterial, antiviral and anti-cancer properties.7 Catechins are also found in regular green tea, but studies have shown that matcha contains three times more catechins per serving than green tea. 90% of the polyphenols in matcha are made up of catechins.8
There are four main catechins in matcha: epicatechin (EC), epicatechin-3-gallate (ECG), epigallocatechin (EGC), and epigallocatechin-3-gallate (EGCG). Of these four, EGCG is the most active and abundant, providing a variety of benefits.9
“Catechin extracted from tea exhibits excellent antioxidant activity due to its ability to neutralize free radicals and enhance the detoxification activity of enzymes including glutathione peroxidase, catalase, and glutathione reductase. (C)Atechin is an antioxidant that contains glutathione, vitamin C, and “It has greater antioxidant capacity than flavonoids, demonstrating its key role in maintaining cellular redox homeostasis.” According to researchers.10
Matcha Supports Optimal Cognitive Function
If you have trouble concentrating at work and staying focused, drinking matcha can help boost your brain thanks to theanine, caffeine, and catechins.
Recent research supports these findings. For example, a 2024 randomized controlled trial published in PLoS One11 Drinking matcha tea was shown to improve social acuity scores and sleep quality in older participants with cognitive decline and mild cognitive impairment.
“Current research suggests that regular consumption of matcha may improve emotional awareness and sleep quality in older adults with mild cognitive decline. Given the widespread availability and cultural acceptance of matcha green tea, it is important to consider incorporating matcha into daily life. Incorporating simple yet effective strategies to improve cognition and prevent dementia, including: the study authors said.12
A critical review published in the journal Current Research in Food Science13 We looked at five human experimental studies to evaluate the effects of matcha when consumed daily. Participants consumed approximately 2 to 4 grams (or 1 to 2 teaspoons) of matcha powder daily. The results showed that matcha was more effective than placebo at reducing stress and anxiety while improving memory and cognitive function.
“Furthermore, a recent study on EGCG, the main catechin in matcha, showed that EGCG acts as an active compound in improving cognitive deficits and has a potential neuroprotective effect against neurological diseases.” The researchers added:14
Are you dealing with a slow metabolism and being overweight? Drink matcha
If you’re struggling to lose weight, drinking matcha may help. Studies have shown that matcha’s catechins, especially EGCG, significantly reduce body weight, body mass index (BMI), and abdominal fat.15 For example, a study published in the American Journal of Clinical Nutrition found that thermogenesis (the process by which the body burns calories to generate heat) increased by up to 43%.16
2022 animal study published in the journal Frontiers in Nutrition17 It also highlights that matcha targets the gut-liver axis, which helps support metabolism and curb obesity. Basically, it helps you digest more fat by balancing the good bacteria in your gut with the fat-digesting bile acids.
“In particular, matcha treatments enrich SCFA (short-chain fatty acid) producers such as Faecalibaculum and Alloprevotella and potential probiotics such as Akkermansia muciniphila, providing useful information for discovering functional probiotics with hyperlipidemic activity.” The study authors concluded:18
Recent studies highlight the anticancer effects of EGCG
EGCG, which is abundant in matcha and green tea, has recently been attracting attention for its cancer prevention effects.19 According to researchers:
“EGCG has been shown to exhibit anti-proliferative, anti-angiogenic and pro-apoptotic effects in numerous cancer cell lines and animal models. EGCG has demonstrated the ability to interfere with various signaling pathways involved in cell proliferation and division in a variety of cancer types. EGCG anticancer activity is mediated by interfering with various cancer hallmarks.”20
Simply put, EGCG interferes with the development and growth of cancer by affecting cell signaling pathways. Another mechanism of action that EGCG affects is angiogenesis. This is the process by which the tumor develops its own blood supply. By interfering with angiogenesis, tumor cells do not receive enough blood supply, which means they receive less oxygen and nutrients they need to thrive. This inhibits growth and reduces tumor size.21
Other Systemic Benefits of Matcha
The taste of matcha is similar to green tea, but is described as slightly more bitter.22 If you’re used to loose leaf tea and tea bags, switching to matcha may take some getting used to. Because it’s in powder form, the tea can get a little grainy if you don’t stir it sufficiently or use the correct water to powder ratio.
Brewing matcha takes a bit of practice, but don’t worry. The effort will be worth it when you consider the many benefits associated with this drink:
• Supports Immune System Health — Rutin, a polyphenol compound found in matcha, has anti-inflammatory properties, supports the immune system, and seals blood vessels.23
• Relieve stress and anxiety — Animal models and human experiments have proven the relaxing effects of l-theanine in tea.24
• Promotes a healthy gut microbiome — A 2022 study looked at the effects of drinking matcha on the stool microbiome and found that it helped increase beneficial bacteria, such as gut flora, while reducing pathogenic fusobacteria in the gut. This has long-term effects on your gut and digestive health.25
• Helps detoxify toxic chemicals from your system — The chlorophyll found in abundance in matcha enhances detoxification processes and supports liver health. According to one study:
“The liver plays an important role in metabolizing and eliminating endocrine-disrupting chemicals from the body. Chlorophyll promotes liver function and helps detoxify these compounds, reducing their build-up and potential effects on the endocrine system.”26
• Promotes optimal heart health — The catechins in matcha promote cardiovascular health by lowering blood levels of triglycerides and low-density lipoprotein (LDL) cholesterol and increasing high-density lipoprotein (HDL) cholesterol. One study found that matcha “improves lipid metabolism, thereby improving body weight and heart health.”27
In particular, EGCG suppresses the expression of genes involved in lipid metabolism, such as FAS, SCD1, and SREBP1, which cause the excretion of free fatty acids.28
How to make a cup of matcha
In Japan, the birthplace of matcha, special events are held centered around properly brewing this tea. If you want to try traditional matcha, you’ll need a few tools: a chawan (tea bowl), chasen (bamboo whisk), and chashaku (tea ladle).29 If you want to keep it simple, you can skip this step and use whatever kitchen appliances you have on hand. But you still need a whisk. A regular egg whisk will suffice.
Ippo Tea Homepage30 Here are some matcha recipes to guide you. Here is a simple recipe for classic matcha (usucha).
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- Sift the matcha into a tea bowl/cup. Use 1 level teaspoon (or 1.5 tea scoops/chashaku).
- Add 2 ounces (60 milliliters) of water. It should be around 176 degrees Fahrenheit (80 degrees Celsius). To do this, pour the boiled water into a separate cup, let it cool for a moment and then pour it into the tea bowl/cup.
- Stir the car vigorously in a zigzag or “M” shape. Do this for 15 seconds or until the tea starts to bubble. Enjoy freshly prepared matcha!
