IngredientsMatcha—Japanese powdered tea—is a variety of green tea (Camellia sinensis L.), one of the most popular beverages in the world. The species belongs to the family Theaceae. Combining the Japanese words matsu, meaning "to rub, to daub, to paint," and cha, meaning "tea," matcha is grown according to strict rules. It is a relatively new and unknown product in the global market that cannot be identified with traditional green tea; it is a separate tea variety with distinct properties.
Japanese matcha is a type of powdered green tea grown in a traditional way. Shading of the plants during the growth period enhances the processes of synthesis and accumulation of biologically active compounds, including theanine, caffeine, chlorophyll, and various types of catechins. Several weeks before harvest, tea bushes are covered to block most of the sunlight—usually for 20 to 30 days, sometimes longer for high-grade teas. The shading nets reduce light exposure by 85–95%, slowing photosynthesis and increasing the production of chlorophyll and amino acids such as L-theanine and glutamic acid. As a result, the leaves develop a deep green color and a mellow, umami-rich taste.
Tencha is the shade-grown tea leaf that is steamed, air-dried flat (not rolled), then de-stemmed and de-veined before stone-grinding into matcha. The flat drying and removal of stems and veins distinguish it from all other green tea forms. The basic steps of matcha production remain the same: shade, pick, steam, and dry to produce tencha (碾茶); then sort and grind this tencha into matcha. Traditional stone mills, called ishiusu, slowly grind tencha leaves into the superfine powder known as matcha. This process is remarkably time-consuming—it can take up to an hour to grind just 30–40 grams of matcha. The mills must turn slowly to prevent heat from friction, as too much heat can degrade the color and create off-flavors, and the resulting powder must be fine enough to remain suspended in water.
As well as being consumed in its typical infusion form, matcha tea is sold as a powder for direct consumption. The tea powder is increasingly used in the confectionery sector, as a food coloring, and in capsule form. The traditional Japanese tea ceremony, typically known as chanoyu (茶の湯) or sadō/chadō (茶道), centers on the preparation, serving, and drinking of matcha as hot tea, and embodies a meditative and spiritual practice. Matcha is also used to flavor and dye foods such as mochi and soba noodles, green tea ice cream, matcha lattes, and a variety of Japanese wagashi confections. Commercially, the powder is marketed under different quality tiers: ceremonial-grade matcha is the highest quality, typically used in traditional Japanese tea ceremonies, with a smoother, sweeter flavor and a vibrant green color, while culinary-grade matcha is slightly lower quality, meant for cooking and baking, with a stronger, more bitter taste to stand up to other ingredients.
Matcha tea is a powdered form of Japanese green tea (Camellia sinensis) used in the traditional tea ceremony and in various food products in Japan. Matcha comes in a powdered form; hence, the leaf is consumed completely, while in other types of tea that come in loose leaf form, only the extraction from the soaked leaves is consumed. This whole-leaf consumption distinguishes matcha nutritionally and pharmacologically from steeped green teas.
During the Song dynasty, tea leaves were ground into a fine powder and whisked with hot water. This method was introduced to Japan by the monk Eisai around 1191, where it continued to develop even as such practices declined in China. Tea powder became extremely popular during the Song dynasty. Many elements now associated with matcha appeared there: the tea was milled into a fine powder, whisked with a bamboo whisk (an early version of the chasen), and the goal was to create a layer of foam—a practice known as dian cha. This period is the closest historical parallel to modern matcha preparation, and it is also when powdered tea first reached Japan.
Tea drinking began in China long ago, initially as a medicinal practice. During the Tang Dynasty (618–907), significant changes in tea preparation and drinking methods emerged, making "compressed tea" or "brick tea" common. Tea held a purpose beyond mere refreshment, valued for its role in spiritual cleansing and health maintenance, which made it a luxury product mostly reserved for the nobility.
In 1191, the Zen Buddhist monk Eisai (栄西) returned from China to Japan with tea seeds, knowledge of powdered tea preparation, and the idea of drinking tea as part of meditative practice. Eisai is often called the "father of Japanese tea," as he planted the first tea bushes in the Uji region—an area that remains one of the most important centers for ceremonial matcha production today.
In nearly 805 CE, Saicho and Kūkai planted the first batch of tea in Japan, and it was only served for the royals and the religious. During the period of the Kamakura Shogun, matcha was only produced in extremely limited quantities and was thus regarded as a luxurious status symbol. Later, in the Muromachi period (1336–1573), tea farmers began growing the green tea plant under shaded conditions—this method is largely credited for maximizing the health benefits of matcha.
With the prohibition of compressed tea in China, the powdered tea associated with it also fell into disuse there. In Japan, however, a tradition of powdered tea preparation was preserved. Through innovations such as shade cultivation of tea leaves and stone-milling, Japan eventually developed what is now known as matcha, which over time was deeply shaped by Japanese aesthetics and cultural principles.
Zen monks gave matcha its spiritual dimension, and masters such as Sen no Rikyū codified the ceremony that defines its reputation today. Zen monks quickly recognized the unique value of matcha for their meditative practices. The drink offers a perfect balance of stimulation and calm, thanks to its combination of caffeine and L-theanine. Unlike coffee, which can create restlessness, matcha provides a clear, focused alertness, ideal for long meditation sessions.
In the twenty-first century, to meet the rising global demand for matcha, China invited Japanese specialists for technical guidance, introduced the necessary equipment, and has promoted mass production in Guizhou Province since 2018. While Japan still produces the finest matcha, the quality of Chinese matcha has been improving rapidly enough to be used in the food processing industry at more competitive prices.
The health benefits of green tea arise from the presence of natural antioxidants such as polyphenols—a wide range of compounds accounting for as much as 30% of the dry weight of green tea. Green tea contains four main catechins: (−)-epicatechin (EC), (−)-epicatechin-3-gallate (ECG), (−)-epigallocatechin (EGC), and (−)-epigallocatechin-3-gallate (EGCG), of which the latter is the most active and abundant, and matcha is their best condensed source. The percentage share of epigallocatechin gallate (EGCG) of the total catechins in matcha is proportionally higher than the share of EGCG present in Sencha, a commercial green tea grown in sunlight.
Reported EGCG content in dry matcha powder ranges widely by grade and origin. Published analyses report epicatechin (EC) at 0.95–4.4 mg/g, EGCG at 70.2–95.48 mg/g, and epicatechin gallate (ECG) at 8.3–74.48 mg/g.
Theanine is an L-glutamate analogue and a non-protein amino acid that is particular to the tea plant (Camellia sinensis (L.) Kuntze). The amount of theanine, which is the most abundant amino acid in green tea leaves, depends on nitrogen supply absorbed from the roots. In the course of the shading process, plants are able to produce higher amounts of amino acids and bioactive compounds, including chlorophyll and theanine, responsible for the unique, non-bitter taste and the characteristic, vibrant color of matcha.
The caffeine content of matcha tea has been measured at 2213.492 µg/g in dry powder. Caffeine, a key marker compound in matcha tea, was quantified at 4.18 ± 0.44% w/w of dry matcha tea powder, equivalent to 41.8 ± 4.4 mg/g in one study. Published ranges in the literature vary by source and grade. Caffeine in dry matcha ranges from 14.4 to 65.8 mg/g across published analyses.
Matcha contains high concentrations of phenolic acids, quercetin, rutin, theanine, and chlorophyll, exceeding those in other green tea varieties. With regard to phenolic acids, the highest content in one analytical study was estimated for gallic acid (252.3755 µg/g). The total protein content of matcha has been measured at 17.3 g/100 g, and total fat content in dry matcha at 7.285 g/100 g, comprising varying proportions of individual fatty acids, the highest being those of linoleic acid and α-linolenic acid. The total fiber content of matcha was found to be 56.1 g/100 g, with 52.8 g/100 g (94.1% of total fiber) of insoluble dietary fiber and 3.3 g/100 g of soluble fiber (5.9% of total fiber). Matcha also contains vitamin K, lutein, and chlorophyll, which are retained because the entire ground leaf is consumed rather than an aqueous extract.
The health-promoting properties of matcha are attributed to the high content of antioxidant and anti-inflammatory substances. Studies confirming the high antioxidant potential of tea beverages claim that it originates from the considerable content of catechins, a type of phenolic compound with beneficial effects on human health. Catechins hold the potential to remove free radicals and protect cells. Since the brain is vulnerable to oxidative stress, the catechins' antioxidant action is considered to play an important role.
L-theanine is an amino acid found notably in green tea, black tea, and some mushrooms. It is known for enhancing cognitive function, particularly attention. L-theanine has a few mechanisms of action: first, it is a glutamate reuptake inhibitor; second, in the hippocampus, it is a competitive low-affinity glutamate receptor antagonist; third, it acts on the gamma-aminobutyric acid (GABA)-A receptors, conferring a protective effect for neurons.
EGCG crosses the blood-brain barrier and exerts neuroprotective effects against amyloid-β (Aβ) toxicity by inhibiting Aβ aggregation and production, while L-theanine also crosses the blood-brain barrier and ameliorates mood. Due to its structural analogy with glutamate, the principal excitatory neurotransmitter in the brain, L-theanine could cause a favorable downshift in neurodegeneration.
Caffeine is a stimulant found primarily in tea, coffee, and cacao plants. Its mechanism of action includes inhibition of adenosine receptors, types A1 and A2a in the brain, which then increases cholinergic and dopaminergic transmissions, thus augmenting attention.
Inflammatory response is part and parcel of many diseases. It may lead to the production of excessive amounts of substances promoting the production of reactive oxygen species (ROS), which can damage cell structures and lead to long-term disruption in the functioning of the body as a whole, as well as playing signaling functions promoting inflammation. EGCG and other catechins in matcha have been studied for their capacity to modulate pro-inflammatory pathways.
Epigallocatechin gallate (EGCG), a bioactive compound abundantly existing in green tea with strong antioxidant activity and anticancer potential, has shown anticancer and anti-tumor effects through modulation of cancer signaling pathways, reduction in cell proliferation, decreased metastasis, suppressed angiogenesis, enhanced antioxidant activity, inhibited pro-inflammatory biomarkers, improved tumor suppressor gene expression, and downregulated oncogene expression in in vitro and in vivo studies.
Previous research has demonstrated that three constituents present in matcha tea—L-theanine, epigallocatechin gallate (EGCG), and caffeine—affect mood and cognitive performance. However, to date there have been no studies specifically assessing the effect of matcha tea itself as a whole preparation. One study investigated these effects by means of a human intervention study using a randomized, placebo-controlled, single-blind design; 23 consumers participated in four test sessions. In each session, participants consumed one of four test products: matcha tea, a matcha-containing bar (each containing 4 g matcha tea powder), placebo tea, or placebo bar. Assessment was performed at baseline and 60 minutes post-treatment.
Investigations applying electroencephalography (EEG) measurements showed effects after the ingestion of 50–100 mg L-theanine, namely reducing tonic α-levels and increasing the power in the α-1 frequency band. These effects were associated with increased sustained attention processing and arousal levels. Doses below 100 mg L-theanine were not sufficient to detect effects assessed by subjective mood ratings or cognitive test batteries. Studies administering higher doses (200–250 mg) found L-theanine having effects on mood and/or cognition, mainly on short-term and long-term sustained attention and alertness.
A randomized, double-blind, placebo-controlled 12-week trial was performed with sixty-one participants randomly assigned to receive a test drink containing 3 g powder from fresh matcha or placebo powder per day. In the gender-specific analysis, a significant cognitive enhancement was observed in the Montreal Cognitive Assessment (MoCA) score in the active group of women. The result was not statistically significant in the overall mixed-sex population, illustrating limitations of small sample sizes and potential sex-specific effects.
A 2024 randomized, double-blind, placebo-controlled clinical study published in PLOS ONE over 12 months examined matcha in older adults with subjective or mild cognitive decline. Ninety-nine participants, including 64 with subjective cognitive decline and 35 with mild cognitive impairment, were randomized, with 49 receiving 2 g of matcha and 50 receiving a placebo daily. Matcha consumption improved facial emotion recognition as assessed by a computerized neurocognitive battery, since conventional psychological tests may not be suitable for evaluating cognitive decline in very mild cases. More sensitive neuropsychological testing, along with intervention strategies that are easy for elderly people to maintain, is necessary to assess the efficacy of these interventions in dementia prevention. A limitation of the current study is the small number of participants. The observed Pittsburgh Sleep Quality Index (PSQI) score improvement within the intervention group suggests a potential influence of matcha consumption on sleep quality.
The stress-reducing effect of matcha was examined with an animal experiment and a clinical trial. The stress-reducing effect of matcha marketed in Japan and abroad was assessed based on its composition. The stress-reducing effect of matcha in mice was evaluated as suppressed adrenal hypertrophy using territorially-based loaded stress. High contents of theanine and arginine in matcha exhibited a high stress-reducing effect. However, an effective stress-reducing outcome was only possible when the molar ratio of caffeine and EGCG to theanine and arginine was less than two. In the clinical component, 39 participants consumed test-matcha or placebo-matcha. Anxiety, a reaction to stress, was significantly lower in the test-matcha group than in the placebo group.
In a double-blind, randomized, placebo-controlled, parallel-group study in middle-aged and older adults, participants took 9 placebo, caffeine, or matcha capsules daily for 12 weeks in the morning. With long-term administration, the total score and first block score of the theanine-containing matcha group were significantly higher than those of the placebo group. This indicates that continuous intake of matcha contributes to the attention maintenance during continuous single-digit addition trials, possibly through theanine's anti-stress effect.
A placebo-controlled randomized double-blind parallel-group study was conducted on healthy Japanese men and women aged 27–64 years. After 4 weeks of consuming 2.7 g of matcha daily (containing 50.3 mg theanine, 301.4 mg catechins, and 71.5 mg caffeine), no significant differences were observed between the control and matcha groups on total sleep time, sleep latency, wake after sleep onset, or sleep efficiency measured by electroencephalography. Although theanine in matcha is thought to improve sleep quality and cognitive function, the caffeine in green tea is thought to worsen sleep quality. This study investigated the factors behind the observed improvements in subjective sleep quality with matcha.
To date, randomized clinical trials showed that matcha decreases stress, slightly enhances attention and memory, and has no effect on mood. Results regarding the effect of matcha on cognitive function are contradictory and more RCTs are warranted. The studies conducted so far are generally small, of short duration, and vary considerably in dose and formulation, which limits strong conclusions.
The cardiometabolic effects of matcha have been studied primarily in animals, and findings were more homogenous. Consuming matcha with a high-fat diet resulted in decreased weight gain velocity, food intake, improved serum glucose and lipid profile, reduced inflammatory cytokines, and ameliorated oxidative stress.
Matcha, an ultra-fine green tea powder, has drawn intensive research interest because of its potential ability to intervene in obesity and relevant metabolic diseases. Consistent with previous literature, matcha has been found to efficiently inhibit fat accumulation as well as ameliorate dyslipidemia and dysglycemia caused by obesity in animal models.
A 2023 study concluded that green tea consumption is associated with improved insulin sensitivity and a reduction in fasting blood glucose levels in both healthy individuals and those with type 2 diabetes. However, there are conflicting findings in the literature, with some studies failing to show significant effects on glucose metabolism. While matcha showed promising results in animal models, the effects in human trials were inconclusive, suggesting that more rigorous and large-scale studies are needed to establish definitive conclusions.
In healthy females, short-term matcha intake (3 g/day for three weeks) increased fat oxidation and reduced carbohydrate oxidation during moderate-intensity exercise without affecting heart rate or total energy expenditure; matcha beverages similarly enhanced fat oxidation and lowered respiratory exchange ratio during brisk walking without altering perceived exertion.
Notably, one animal study added a significant cautionary note: an intervention study showed that treatment with matcha green tea powder, at least in rabbits, not only induced metabolic changes known to be associated with the development of atherosclerosis, but even aggravated the clinical symptoms of cardiovascular disease. This underscores the need for direct human clinical trial data before definitive cardiometabolic claims can be made.
Although studies investigating the association between matcha tea and cardiometabolic outcomes show promising results, more clinical studies on humans are needed to confirm these associations.
In the last 20 years, tea and anti-obesity research have indicated that regularly consuming tea decreases the risk of cardiovascular disease, stroke, obesity, diabetes, and metabolic syndrome. A review aimed to present studies concerning the influence of matcha extracts and EGCG supplements on metabolic functions in the context of metabolic dysfunction-associated fatty liver disease (MAFLD) in human and animal studies. The published data show promise; in both human and animal studies, beneficial effects on body weight, cholesterol levels, and liver metabolism and function were noted, even in short-period experiments.
Research regarding matcha's ability to fight tumors is in its early stages, with only three in vitro studies conducted to date investigating matcha's impact on breast cancer cells. The findings from these studies demonstrate that matcha can considerably impact breast cancer cells' survival and proliferation. Available scientific research indicates the effect of matcha green tea catechins on the oxidative phosphorylation of MCF-7 breast cancer stem cells. Treatment with matcha green tea extract of MCF-7 breast cancer cells also affects the regulation of the cell cycle, and causes a significant effect on the IL-8 pathway involved in the proliferation and angiogenesis of migratory cancer cells.
Supplementation of green tea extracts may additionally prevent recurring adenomas, which in the majority of cases may evolve into colorectal cancers. Research findings regarding EGCG supplementation also include inhibition of growth and proliferation of gallbladder and bile duct cancer cells, as well as a decreased risk of biliary duct cancer. Catechins act synergistically with anticancer medications and can be used to support therapy as well as in cancer prevention.
Evidence regarding the anti-tumor function of matcha is very limited. Findings showed that matcha can affect proliferation, viability, antioxidant response, and cell cycle regulation of breast cancer cells. Nonetheless, more studies are needed to examine this effect on different types of cancer cells, and there is also a need to verify it using animal models. Overall, the evidence regarding the effect of matcha tea on cognitive function, cardiometabolic function, and anti-tumor role is still limited, and conclusions cannot be drawn.
The following dosages are reported directly from cited research; they are not recommendations.
The macronutrients, micronutrients, and other health-promoting phytochemicals contained in matcha may synergistically interact to modulate the risk of numerous non-communicable diseases through various mechanisms. The optimal dose for specific outcomes has not been established in high-quality human trials.
The EFSA Panel concluded that catechins from green tea infusion, prepared in a traditional way, and reconstituted drinks with an equivalent composition to traditional green tea infusions, are in general considered to be safe according to the presumption of safety approach, provided the intake corresponds to reported intakes in European Member States. However, rare cases of liver injury have been reported after consumption of green tea infusions, most probably due to an idiosyncratic reaction.
Based on available data on the potential adverse effects of green tea catechins on the liver, the EFSA Panel concluded that there is evidence from interventional clinical trials that intake of doses equal to or above 800 mg EGCG/day taken as a food supplement has been shown to induce a statistically significant increase of serum transaminases in treated subjects compared to control.
The European Food Safety Authority initiated a systematic review on the safety of catechins in animal and intervention studies. A systematic review identified transaminase and cholestasis parameter increases with daily intake of at least 800 mg EGCG in 9 of 38 intervention studies. Although traditional green tea infusion was considered harmless, a possible causal relationship for the observed liver damage was considered possible for food supplements with EGCG doses of cumulatively greater than 800 mg/day. A safe dose could not be named.
The NIH LiverTox database assigns green tea a Likelihood Score of A (well established cause of clinically apparent liver injury). Preclinical and human data implicate the catechin component of green tea as the culprit of hepatotoxicity. Approximately 10% of the green tea extract is composed of catechins; of these, EGCG is present in the highest concentration. There is great variability in the concentration of green tea extract, EGCG, and other components among marketed products, which may explain why some products have been implicated in hepatotoxicity.
The close association of liver injury from green tea with the HLA allele B*35:01 suggests an immunologic etiology. This HLA association, the lack of clear-cut dose dependency, and the recurrence of injury on re-exposure (with a shorter latency) indicates that the injury is idiosyncratic and not due to direct toxicity of the catechins.
Hepatotoxicity tended to show a temporal relationship between green tea extract consumption and effect onset, mainly manifesting after roughly 3–4 months of consumption. Daily intake of 1315 mg of green tea catechins containing 843 mg EGCG poses mainly mild, transient hepatic adverse effects.
Green tea extract supplements provide hundreds of milligrams of EGCG per serving—far exceeding what is achievable through drinking tea. This concentrated delivery is both the advantage and the primary safety concern, as high bolus doses of EGCG have been associated with liver injury. Because matcha is a whole-leaf powder consumed as a beverage in gram quantities per serving, the EGCG dose per serving is substantially lower than that of concentrated extract supplements. The safety levels for EGCG and green tea extract consumption are marked in the literature.
Vitamin K and anticoagulants: Because matcha powder is consumed whole, it delivers approximately 20 µg of vitamin K per cup (from the leaf itself). Brewed green tea liquid contains negligible vitamin K (about 0.1 µg per cup) because most vitamin K remains in the leaf. This has implications for people taking blood-thinning medications.
Beta-blockers (nadolol): A pharmacokinetic study in rats examined the interaction between matcha and nadolol. Single and multiple oral doses of matcha green tea had negligible effects on most pharmacokinetic parameters of nadolol, except for an increased half-life in the multiple-dose group. Further research is needed to establish the clinical relevance of this interaction before definitive recommendations on the safety of matcha tea and nadolol co-administration can be made.
Caffeine interactions: Matcha, which is essentially theanine-rich powdered green tea, is abundant in caffeine. Caffeine has a strong antagonistic effect against theanine. The relative ratio of these compounds in a given matcha product will modulate its functional effects, particularly regarding stress response and alertness. Standard cautions applicable to caffeine-containing substances (e.g., interactions with stimulant medications, effects in those sensitive to caffeine) apply to matcha.
The mean exposure to EGCG from brewed green tea ranged from 5 mg/day in toddlers to 321 mg/day in adults. The high-level exposure to EGCG (95th percentile) ranged from 238 mg/day in adolescents to 866 mg/day in adults. Given that matcha delivers the entire ground leaf rather than only the water-extracted fraction, EGCG exposure per gram of matcha consumed may exceed that from equivalent amounts of steeped green tea.
Health conditions that Matcha may help support.
Matcha is a powdered form of green tea with higher concentrations of caffeine, L-theanine, and EGCG than standard green tea, providing synergistic energy, alertness, and cognitive enhancement effects. A double-blind crossover RCT found matcha significantly improved attention, psychomotor speed, and memory versus placebo. It has been used in Japanese Zen Buddhist practice for centuries to promote calm alertness during meditation.
Body systems that Matcha may help support.
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