Matcha and Health: What Is in Your Cup?

You enjoy a cup of matcha, then come across a list of benefits that seems to credit it with everything. What can you really expect? Matcha contains caffeine and catechins, including EGCG. Their presence describes what is in the tea; it does not demonstrate weight loss, an effect on the skin, or protection against disease.

We first want it to be a tea we enjoy drinking. The fine powder, vegetal flavor, and whisking technique are best judged in the cup. A compound studied on its own does not tell you what that bowl does for a person. Keep that distinction in mind before reading a spectacular claim.

What is in your cup of matcha?

Matcha comes from a green tea leaf ground into powder. You drink that powder dispersed in water, instead of removing the leaves after steeping. It contains caffeine, L-theanine, an amino acid found in tea, and catechins. EGCG, or epigallocatechin gallate, is one of those catechins.

A list of vitamins or minerals tells you nothing about the amount in your serving if it has not been measured. We set aside flattering inventories with no dose attached. To choose a higher-end matcha, look instead at the fineness of the powder and the clarity of its aromas after whisking. These are tasting cues, not signs of a medical benefit.

Can matcha's caffeine help you stay awake?

Yes. At moderate doses, caffeine can increase alertness and reduce drowsiness. EFSA's assessment of caffeine describes this effect. Matcha contains caffeine naturally, but the amount varies with the powder and the dose. You can't tell how much caffeine matcha contains from its color; without a measurement of the batch, we don't assign a precise figure to a Kura-ge product.

L-theanine is also present in tea. It guarantees neither steady energy nor freedom from jitters. If you're sensitive to caffeine, the dose and time of day matter more than a promise of balance. Your own medical instructions take priority over our tasting preference.

Why doesn't a study of EGCG prove a matcha benefit?

A study of an isolated compound, a green tea infusion, or a concentrated supplement doesn't necessarily examine a bowl of matcha. The form, dose, and question studied all affect what can be concluded. In its assessment of catechins, EFSA distinguishes green tea drinks from supplements. It examines their safety; it doesn't show that a bowl protects against disease.

The title of a study on EGCG in matcha is not enough to judge what it found: check the dose and form studied before drawing a conclusion about your cup. That takes a little longer than reading a list of “benefits,” but it avoids attributing to tea an effect that has not been observed in a cup.

Is matcha good for your health?

You can enjoy it among the other drinks you have throughout the day: that cup also counts toward your daily fluid intake. But losing weight with matcha is not a result this drink can promise. Its composition does not prove that it protects the heart or improves the skin, either.

For a regular cup, we prefer to start with water and adjust the amount of matcha to taste. That lets you taste the tea without masking bitterness with sugar. If you drink it before eating, the question of matcha on an empty stomach depends on the kind of fast you observe. In a latte, the calories in matcha also depend on what you add; that observation does not turn the drink into health advice.

Pregnancy, treatment, or a personal medical question can't be settled by looking at a tea's composition. Information about matcha side effects offers general guidance, but a professional who knows your situation is the right person to ask.