A Guide to Matcha

Matcha is a type of powdered green tea. The tea has a unique, non-bitter taste and vibrant green color and is regarded as the most aromatic form of green tea.

This type of tea comes with potential benefits like being a good source of antioxidants and having protective effects for bone and brain health. Here's more about matcha's potential health benefits and risks, as well as ways to consume it.

What Is Matcha?

Matcha is powdered tea made from finely ground Japanese green tea leaves. The leaves are a dark green since the plant is grown in the shade. Tea made with matcha powder contains a higher amount of caffeine. While matcha tea is technically a type of green tea, it has an earthy, umami flavor.

Benefits

Numerous studies on green tea reveal several science-backed health benefits. While much of the research has been done with green tea, the perks extend to matcha since matcha is made from whole green tea leaves.

1. May Help Prevent Cancer

Green tea has long been studied as a cancer prevention tool. In a 2018 study, participants who drank more than 10 4-ounce portions of green tea per day developed cancer 7.3 years later than those who drank fewer than three 4-ounce portions per day.

Another 2018 study among people with stage 1 and 2 breast cancer found that those who drank an average of eight cups of green tea per day had a lower risk of cancer returning and a longer disease-free period compared with those who consumed a daily average of two cups.

2. May Help With Depression

Though it's limited, research has suggested a potential link between green tea and reduced depression. For example, one study investigated the connection between green tea consumption, postmenopausal people, and depression.

The researchers found that the participants who were assigned to the green tea group ended up with lower depression levels. However, they also said that factors such as how the tea was brewed and its concentration could have played a role.

3. May Help Protect Brain Function

An analysis of 36 studies found that green tea reduces the risk of cognitive disorders. These brain problems, which are more common after age 65, typically affect learning, memory, movement, language, attention, and problem-solving.

They range from mild cognitive impairment to disorders such as dementia, Parkinson's disease, and Alzheimer's disease. The data showed that the more green tea consumed, the greater the protection against such disorders.

4. May Improve Male Fertility

A 2022 study of healthy Chinese men found that those who drank tea had a higher total sperm count and greater sperm concentration—indicators of fertility—than those who never drank tea. The increase in sperm count was seen among those who drank tea at least three days a week.

After a review of already-published research, scientists noted that green tea contains high quantities of polyphenol antioxidants. These antioxidants counter compounds that attack healthy cells, including those in testicular tissue. Green tea may also increase the movement of semen and its capacity to survive.

5. May Help Reduce Cholesterol

A 2020 research analysis concluded that, in general, green tea drinkers who are at a healthy weight had significantly lower levels of total cholesterol and LDL cholesterol. LDL is considered the "bad" cholesterol because it leads to a buildup of cholesterol in arteries, which ups the risk of heart disease.

6. May Reduce Blood Pressure

Green tea consumption has been shown to significantly reduce both systolic—the upper number—and diastolic—the lower number—blood pressure. The effects were even greater in people with existing high blood pressure or other heart disease risk factors. The outcome is partly due to green tea's ability to relax blood vessels, which improves blood flow and reduces inflammation.

7. May Protect Bone Health

Research in postmenopausal people in Korea found that those who did not consume any green tea or consumed less than one cup daily during the previous year were more likely to have reduced bone mass in their spine or thigh compared to those who drank green tea three times a day.

Other research shows that drinking tea is tied to a reduced risk of osteoporosis. The effect is likely due to the drink's antioxidants, which help prevent bone loss and enhance bone formation.

Nutrition of Matcha

Matcha is low in calories, macronutrients, vitamins, and minerals but rich in a variety of antioxidants. One teaspoon, or 4 grams (g), of matcha powder—the amount used in many recipes to make a single matcha latte—provides:

• Calories: 12
  
• Fat: 0g
• Sodium: 0g
• Carbohydrates: 0g
• Fiber: 4g
• Protein: 0g

The antioxidants in matcha—a key aspect of its nutritional value—support detoxification, reduce inflammation, and protect cells from damage that can lead to aging and disease.

Matcha also has a higher caffeine content compared to steeped green tea. Matcha's caffeine content can range from 18.9 to 44.4 mg/g. One teaspoon of matcha is 4g, so the caffeine level is anywhere from 75.6 to 177.6mg. In comparison, one cup of brewed green tea contains 29.4mg of caffeine.

Risks

As a beverage, green tea is believed to be safe at up to eight cups (8 ounces each) per day. Matcha is stronger and more concentrated than steeped green tea because you ingest the whole, powdered leaves.

There are no government guidelines specific to matcha regarding a daily recommended amount. However, for healthy adults, recommendations include not drinking more than 400mg of caffeine daily.

At high doses, green tea may interact with certain medications, such as the beta-blocker nadolol (Corgard) used to manage high blood pressure and heart problems. If you are pregnant or breastfeeding, you should talk to a healthcare provider before using matcha.

Tips

Store matcha powder at about 40 degrees Fahrenheit to preserve its antioxidant content. That is the recommended maximum temperature inside your refrigerator, anyway. Also, one study showed that matcha brewed at 90 degrees Celsius (195 degrees Fahrenheit) for 10 minutes maintained the highest concentrations of health-protective polyphenol antioxidants.

Besides green tea, matcha powder can also be used to make lattes. It can even be incorporated into dishes like oatmeal, smoothies, chia pudding, energy balls, baked goods, hummus, sauces, and soups. Since the use of matcha powder in these ways has not been researched, it is unclear whether you'll experience the same benefits as when matcha is used for green tea.

How To Make Matcha

To make matcha tea, you take the powder and whisk it vigorously for about three minutes. Essentially, you dissolve the powder into water rather than steeping tea leaves in water as you would with regular green tea.

A Quick Review

Matcha is rich in antioxidants and offers many potential health benefits. When matcha powder is used for green tea, there can be positive effects on cholesterol, blood pressure, and brain function. Because of matcha's caffeine content and potential to interact with medications, talk to a healthcare provider about whether this form of green tea is a good fit for your personal health goals.