Matcha effects: ingredients and caffeine content
Introduction
In this article, we’ll expand on our main matcha tea article by looking at its effects. Matcha is a special kind of green tea. Its ingredients, including antioxidants and caffeine, and its generally high caffeine content make it a premium green tea.
We’ll focus specifically on the effects of matcha’s ingredients and also point you to further articles where you can learn about the general effects of caffeine, antioxidants, L-theanine and more.
Contents
- Matcha ingredients and their effects
- Effects of matcha tea
- Conclusion: effects of matcha
1. Matcha ingredients and their effects
The special way matcha is grown makes it considerably richer in these plant compounds than ordinary green tea. Matcha’s caffeine and antioxidant levels are particularly high. Find out more about cultivation in our main article on matcha tea.
Studies of matcha tea, its effects and ingredients mainly examine caffeine, L-theanine and antioxidants, especially catechins. These antioxidants make up around 30% of the leaf material.
Antioxidants, particularly polyphenols, have repeatedly demonstrated health benefits in studies. Thanks to these ingredients, matcha tea is rightly popular with health-conscious people.
Our research suggests that matcha, despite its high caffeine content, is less suitable as an effective pick-me-up but works well as a particularly healthy treat or functional food. We’ll say more about that later.
1.1 Caffeine in matcha
Matcha’s caffeine content ranges from 1.9% to 4.4%. This makes matcha one of the stronger teas, though not the strongest. White tea can contain more caffeine. Guayusa tea, which does not come from the tea plant, also contains more caffeine.
It is generally difficult to make a definitive statement here. Tea is a natural product, and the caffeine content of matcha and other teas varies depending on the growing region, variety and how the plants are cared for.
| Type | Caffeine |
|---|---|
| Guayusa | 3%–7.6% |
| Matcha | 1.9%–4.4% |
| Black tea | 1%–3.5% |
| White tea | 3%–6% |
| Yellow tea | 0.1%–0.4% |
| Green tea | 0.1%–3.9% |
1.2 L-theanine
The remarkable amino acid L-theanine, which we’ve covered in a dedicated article, is found only in green tea, guayusa and one type of mushroom. It can cross the blood–brain barrier, where it may reduce stress, improve focus and positively affect cognitive abilities. These effects can be noticeable after a bowl of matcha.
Depending on the source, L-theanine content is reported as 0.61 mg/g to 44.65 mg/g. By comparison, guayusa contains around 1.6 mg/g of dry matter.
Read more about its effects in the linked article and later in this post.
1.3 Antioxidants
The most interesting ingredients in matcha are its various antioxidants. Green tea contains them too, but matcha has considerably higher levels thanks to the way it is grown. Along with catechin and chlorophyll, which we’ll look at in more detail later, matcha also contains quercetin, phenolic acids and vitamin C. Catechin
Matcha tea is particularly rich in catechin, which occurs in four forms:
- Epicatechin
- Epicatechin-3-gallate
- Epigallocatechin
- Epigallocatechin-3-gallate
Catechin, the antioxidant in matcha, is a polyphenol with stronger antioxidant activity than vitamin C. This means it can identify and bind free radicals more effectively. For more about the general effects of antioxidants, read our article “What are antioxidants?”. Later in this article, we’ll take a closer look at the effects of the antioxidants mentioned here.
Chlorophyll
Chlorophyll is also an antioxidant, and shading the plants increases its concentration in matcha. It is also responsible for matcha’s deep, vibrant green colour. The greener the colour, the better the quality.
We recommend buying only matcha from Japan, as it is guaranteed to be high quality. Matcha from other Asian countries, such as China and Vietnam, is often just ordinary powdered green tea.
2. Effects of matcha tea
Thanks to its many distinctive antioxidants, matcha has different effects from coffee, mate, ordinary green tea and guayusa, despite its high caffeine content.
2.1 Health
Catechin – neutralising free radicals
Studies describe the four catechins mentioned above as having exceptionally strong antioxidant effects. They are said to neutralise free radicals particularly effectively and also support enzymes involved in detoxification. This antioxidant effect is stronger than that of vitamins C and E and helps cells create and maintain a healthy balance.
Matcha has around twice as many antioxidants as ordinary green tea and an ORAC value of 120,000 to 180,000 Trolox (the unit used to measure antioxidants), comparable to Guayusa tea.
Phenolic acids – anti-inflammatory and anti-diabetes effects
Phenolic acids are known for their anti-inflammatory effects and for preventing cancer cells from growing and spreading. They also help regulate metabolism.
The best-known phenolic acids are chlorogenic acids, which are also found in very high amounts in guayusa tea.
One phenolic acid that gives matcha tea health benefits is rutin. Studies suggest that rutin works synergistically with ascorbic acid and can thereby support cardiovascular health. Rutin is also associated with anti-diabetes and anti-inflammatory effects.
Quercetin – protecting nerve cells
An antioxidant first identified as a compound with anti-diabetes effects was also found in studies to be neuroprotective. This means it may help protect nerve cells and fibres from dying.
Find out more about quercetin in our in-depth article and video:
Vitamin C – supports the immune system
Vitamin C is a well-known antioxidant in matcha. It supports the immune system and should be consumed daily.
Chlorophyll – anti-inflammatory effects
Shading matcha plants dramatically increases their chlorophyll content. This green pigment has strong antioxidant and anti-inflammatory effects.
2.2 L-theanine – cognitive effects
Matcha tea is said to contain particularly high levels of the amino acid mentioned earlier. This may be due to shading, which prevents sunlight from breaking the acid down.
L-theanine is one reason matcha has its distinctive, not-too-bitter flavour.
When combined with caffeine, L-theanine has been found to improve concentration, reaction time and alertness. Matcha therefore not only wakes you up and supports health, but also boosts brain function.
You can read more about the effects of L-theanine in our dedicated article.
2.3 Effects of matcha – metabolism and weight loss
Its high antioxidant content has another benefit: matcha seems to have a positive effect on our metabolism, much like green tea extract.
A UK study found a slight increase in fat burning during exercise. This was attributed to the high levels of EGCG, the antioxidant epigallocatechin mentioned earlier. Another study found that exercise and green tea extract increased fat burning by around 17%.
Further studies found that consuming green tea extract increased calorie expenditure by between 8% and 43%. This boost in energy expenditure from matcha or green tea extract can help with weight loss, provided you also exercise.
2.4 Does matcha wake you up?
Matcha definitely wakes you up thanks to its high caffeine content and the amino acid L-theanine. But matcha gives you a different kind of boost from guayusa.
In our articles on guayusa ingredients and the effects of guayusa, we often point out how differently caffeinated drinks can affect you. Along with caffeine, each has a different mix of active compounds that work together to create a distinct feeling of alertness. The familiar caffeine kick is especially strong with coffee; it is much milder with matcha, but stronger than with guayusa. For more on different caffeinated pick-me-ups, download our detailed, free e-book, “Comparing caffeinated pick-me-ups”. You can download it through our newsletter or add it to any order for free.
Matcha wakes you up physically and mentally. However, physical side effects such as a racing heart, jitters, racing thoughts and, depending on when you drink it, stomach problems can come on faster than you might expect. Some people experience stomach discomfort when they drink matcha first thing in the morning on an empty stomach.
A racing heart, possible jitters and racing thoughts can occur with an overly strong matcha preparation.
In general, matcha gives you a more pleasant, gentler lift than coffee, mate or guarana. Find out which pick-me-up is best in our Matcha vs Guayusa comparison.
2.5 Matcha while breastfeeding
As a Guayusa company selling a tea with the highest caffeine content, we’re often contacted with questions about pregnancy and breastfeeding.
That’s why we’ve created a separate, very detailed article with studies and sources. Please also seek information beyond what we share on our blog. Since matcha contains caffeine, our article on pregnancy and breastfeeding also applies.
In general, matcha should be enjoyed in moderation during pregnancy and breastfeeding. It is recommended that you consume no more than 300 mg to a maximum of 400 mg of caffeine per day.
3. Conclusion: effects of matcha
We’ve already hinted at our conclusions throughout this article:
Matcha is an exceptionally healthy drink that we highly recommend! However, we don’t think it is an effective pick-me-up for long, mentally demanding workdays or strenuous physical activity, despite its very high caffeine content.
As a treat and functional food with particularly positive health properties, matcha is an excellent addition to an otherwise healthy lifestyle. Its very high price is another reason we see it as a healthy treat: 30 g of matcha can easily cost €30 or more.
When buying matcha, be sure to check its origin to ensure the best effects. We recommend buying only matcha from Japan, as matcha from other Asian countries is often just tea powder and may not undergo the additional steps used during cultivation and processing.
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