Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Matcha, a finely ground powder of specially grown and processed green tea leaves, has been traditionally consumed for its calming and focusing effects, and recent scientific research partially supports its use for alleviating nervousness and promoting relaxation. Matcha contains L-theanine, an amino acid known for its ability to induce relaxation without sedation. Several studies have shown that L-theanine increases alpha brain wave activity, which is associated with a relaxed yet alert mental state, and can reduce psychological and physiological stress responses. Matcha also contains caffeine, but the presence of L-theanine appears to mitigate the jittery effects of caffeine, resulting in a more balanced energy boost and improved mood.

Clinical trials have demonstrated that supplementation with L-theanine—at doses similar to those found in several servings of matcha per day—can reduce subjective feelings of stress and anxiety in humans. One randomized, placebo-controlled study found that individuals consuming matcha experienced lower stress markers and improved mood compared to placebo. However, it's important to note that most research focuses on isolated L-theanine or green tea extracts, and human studies specifically examining matcha for nervousness are limited.

In summary, there is moderate scientific evidence (rating 3/5) suggesting that matcha may help reduce nervousness due to its L-theanine content, though more targeted studies would be beneficial to confirm these effects specifically for matcha as a whole food.

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