Matcha Tea: Benefits, Uses & Side Effects

Evidence-Based
Tatiana Zanin
Clinical review: Tatiana Zanin Registered Dietitian CRN-3 15097
Created by: Tua Saude editing team

Matcha tea is a type of green tea made from the youngest leaves of the Camellia sinensis plant, which are grown in the shade in the weeks before harvest and then dried. This process gives matcha tea its bright green color, unique flavor, and concentrated nutrients.

Matcha tea contains natural compounds such as caffeine, theanine, and catechins, which are associated with benefits like improved mood, better focus, and support for weight loss. These compounds also have antioxidant and anti-inflammatory effects that help protect the body from damage.

Matcha tea can be enjoyed as a drink or mixed into recipes like lattes, juices, and baked goods, which makes it easy to include in a balanced diet. It may help support heart health, liver function, and the immune system, but can also cause certain side effects.

This content is solely for informative purposes and should not replace a medical consultation. Do not interrupt your current treatment without seeking medical guidance.
close up of person stirring a mug of matcha tea

Health benefits

The main health benefits of matcha tea are:

1. Supporting weight loss

Matcha tea may support weight loss because it is rich in caffeine, a substance with thermogenic effects that can stimulate metabolism and increase fat burning.

In addition, the caffeine in matcha tea may temporarily help control appetite, which can reduce food intake and support weight loss.

It is important to remember that, to support weight loss, matcha should be consumed along with a healthy diet and regular exercise.

2. Strengthening the immune system

Because it is rich in epigallocatechin, a bioactive compound with immunomodulatory and anti-inflammatory effects, matcha tea may help strengthen the immune system and support the body in fighting bacteria, viruses, and fungi.

3. Improving mood

Matcha tea may improve mood and memory because it is rich in theanine, an amino acid that promotes relaxation, reduces stress, and helps improve mood.

In addition, this tea also contains caffeine, a substance that stimulates the release of serotonin, a neurotransmitter involved in anxiety regulation and feelings of well-being.

4. Helping treat periodontitis

Matcha tea may help support periodontitis treatment because it has bactericidal effects and may inhibit the growth of Porphyromonas gingivalis, the bacteria associated with this condition, in saliva.

This benefit is mainly seen when matcha tea is used daily as a mouth rinse.

5. Maintaining liver health

Matcha tea may help support liver health because it contains antioxidants that help regulate liver enzymes and protect liver cells from damage caused by free radicals, medications, and toxins.

6. Increasing concentration and focus

Because it contains high amounts of caffeine, matcha tea may increase the release of adrenaline, noradrenaline, dopamine, and serotonin in the body. These neurotransmitters can reduce sleepiness and improve concentration and alertness.

7. Preventing premature aging

Matcha tea is rich in antioxidants such as catechins, caffeine, and theanine, which help protect healthy skin cells from damage caused by free radicals and may help prevent wrinkles, sagging, and premature aging.

8. Preventing cardiovascular disease

Because of its strong antioxidant effects, matcha tea may help reduce the oxidation of fat cells, support balanced levels of LDL (“bad” ) cholesterol in the blood, and help prevent cardiovascular diseases such as high blood pressure, atherosclerosis, and heart attack.

9. Potentially reducing cancer risk

Matcha tea may help reduce the risk of cancer because it is rich in antioxidants such as flavonoids and caffeine, which may help prevent DNA damage in healthy cells and reduce the formation and multiplication of cancer cells.

How to make it

The recommended daily intake is 2 to 3 teaspoons of matcha powder per day, or 2 to 3 tea bags, which is equal to 2 to 3 cups of prepared tea.

Ingredients:

  • 1 teaspoon matcha powder

  • ¼ to ½ cup water

Directions:

In a saucepan, heat the water until it starts to boil. Turn off the heat and let it cool slightly. Pour the water into a cup with the matcha powder, stirring well until the powder dissolves completely. To make the flavor milder, you can add more water until it reaches about 200 mL.

You can also add cinnamon or ginger to the drink to soften the flavor and enhance the tea’s properties.

Healthy recipes

Some healthy and tasty recipes made with matcha include juice, muffins, and matcha latte.

1. Matcha latte

Ingredients:

  • 1 cup plant-based milk (coconut, almond, or oat)

  • 1 teaspoon matcha powder

  • 1 teaspoon honey

Directions:

In a saucepan, heat the milk until warm. Place the matcha in a cup and add the milk, stirring well with a spoon or whisk. Add the honey, stir well, and serve right away.

2. Tropical matcha juice

Ingredients:

  • ½ cup orange juice

  • ½ cup plant-based milk

  • 1 teaspoon matcha powder

  • 2 ice cubes

Directions:

Add all ingredients to a blender and blend well. Serve cold, preferably without adding sugar, honey, or molasses.

3. Matcha muffins

Ingredients:

  • 2 cups oat flour or almond flour

  • 1 tablespoon baking powder

  • 2 teaspoons salt

  • 2 teaspoons matcha powder

  • ½ cup honey

  • 1 egg

  • 1 ½ coconut milk or almond milk

  • ⅓ cup coconut oil

Directions:

Preheat the oven to 356°F (180°C). In a bowl, mix the flour, baking powder, salt, and matcha. In another bowl, mix the honey, plant-based milk, egg, and coconut oil well using a spoon or spatula. Then gradually combine the mixtures, stirring well.

Transfer the batter to a muffin pan and bake for about 30 minutes. Let it cool slightly before serving. This recipe makes 12 units.

Possible side effects

Matcha tea is considered safe when consumed in moderate amounts. However, excessive intake may cause headache, palpitations, insomnia, diarrhea, anxiety, stomach pain, and irritability because of its high caffeine content.

According to the FDA, too much caffeine can cause increased heart rate, heart palpitations, high blood pressure, insomnia, anxiety, upset stomach, and headache.

In addition, excessive intake of matcha tea may also cause liver toxicity.

Contraindications for use

Matcha tea is not recommended for children under 12 years old or for people with anxiety, arrhythmia, insomnia, reflux, gastritis, or stomach ulcers. 

According to the FDA, certain medical conditions, medications, pregnancy, and breastfeeding can affect how sensitive a person is to caffeine and whether intake should be limited.

In addition, people who regularly take medications such as anticoagulants or medicines for high blood pressure and high cholesterol should only drink matcha tea with medical guidance and follow-up. This is because matcha tea may affect how some medications work.

People with high blood pressure should drink this tea in moderation, since it contains significant amounts of caffeine.

Update History
We regularly update our content with the latest scientific information to maintain an exceptional level of quality.

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