10 science-backed matcha green tea health benefits

It’s already on the menu in most coffee shops – and it’s now finding its way into smoothies, ice cream, baking and even beauty products.

But what on earth is matcha green tea, and why is it having such a moment?

Far from just a fad, matcha green tea is actually a several thousand-year-old beverage which packs some seriously impressive nutritional benefits.

This article will explore what matcha green tea is, what makes it different from green tea, some matcha green tea benefits and whether there are any risks you should be aware of.

We’ll also tell you how to prepare it!

What is matcha green tea? 

Matcha green tea is a bright green powder made from the ground-up leaves of the camellia sinensis plant, which is the same plant that regular green tea comes from.¹

Matcha green tea hails from ancient China, and it is believed to have been introduced to Japan – where most of today’s matcha is produced – by travelling monks around 9^th century.^2,3 Since then, it’s enjoyed steady popularity in these countries and has recently gained popularity in the West alongside the growing interest in health and wellness.

In Japan, both hot and cold matcha tea is widely available in vending machines, cafés and street stalls.

Matcha tea is world-renowned for its health benefits, and matcha green tea has been used traditionally in Japan for relaxation and weight management.⁴ The best part is – these ancient matcha uses are also backed by modern science!

10 health benefits of matcha green tea

1. It can increase your attention span 

Sipping on an iced matcha latte makes you feel alert– and there’s a scientific reason for that.

Research has shown that three of matcha tea’s ingredients – l-theanine, epigallocatechin gallate (EGCG) and caffeine – can affect cognitive performance.⁹

One study put this to the test by giving a group of 23 people either a product containing matcha green tea powder, or a placebo. The people consuming the matcha products compared to placebo versions experienced significant improvements in their attention spans. The matcha products had mildly positive effects on memory, too.¹⁰

2. It could help you relax

Matcha green tea powder benefits include an anxiolytic (anti-anxiety) effect, as demonstrated in studies.¹¹

This is thought to be down to the amino acid l-theanine present in matcha green tea lowering the stress response in our bodies.¹²

Further, matcha tea is thought to activate both the serotonin and dopamine receptors in the brain – hormones responsible for wellbeing and relaxation.¹³

3. It helps support weight loss 

In a study featured in the American Journal of Clinical Nutrition in 1999, researchers revealed that people who consume matcha green tea can increase thermogenesis (the body’s rate of burning calories) to between 35% – 43% of daily energy expenditure. The standard rate is 8%-10% of daily energy expenditure, so it’s a huge increase.¹⁴

None of the research subjects reported any side effects and there was no change in their heart rates. (A temporary increase in heart rate is usually what’s at play when energy expenditure is increased without exercise.)

4. It can protect your heart 

Drinking matcha green tea could help protect the heart and circulatory system from disease.

Drinking lots of green tea rich in catechins – such as matcha – can significantly reduce your risk of dying from cardiovascular disease.¹⁵

Further, drinking daily matcha and green teas are also associated with a lower risk of experiencing a stroke.¹⁶

5. It can keep your liver healthy 

A 2015 analysis of the research studies available revealed that among green tea drinkers, there was a significant reduction in the risk of liver disease.¹⁷

This could be down to the high levels of polyphenolic antioxidants which green tea has, which matcha tea is especially rich in.¹⁸

6. It’s packed with antioxidants 

Matcha tea contains a high level of antioxidant substances, including flavonoids, polyphenols and vitamin C.¹⁹

In fact, these substances make up around 30% of matcha tea’s dry mass.²⁰

Antioxidants help us fight off oxidative stress to our cells – which causes a wide range of diseases and contributes to skin ageing. 

7. It freshens your breath

Studies have shown that the polyphenols (plant compounds) which are especially rich in matcha green tea has antibacterial properties and can significantly improve bad breath. The green tea is thought to neutralise the two smelly sulphur compounds present in the mouth, leaving a fresh result similar to toothpaste.²¹

8. It may help lower cholesterol 

High levels of LDL (bad) cholesterol can lead to heart attacks and strokes. But there are certain foods and drinks can help reduce diet-induced high cholesterol – and matcha is one of them.

One study found that daily matcha tea extract lowers of LDL (bad) cholesterol, and a review of the available research concluded that drinking green tea beverages including matcha reduced both LDL and total cholesterol in the subjects studied.^22,23

9. Skin health

Based on traditional use, matcha tea has been used to support skin health for years.

Now, we have the science to back it up.

Matcha is also absolutely packed with antioxidants, which are skin’s best friend due to their ability to reduce damage to skin cells caused by environmental pollutions and UV rays.²⁴

10. It tastes great 

OK, so this isn’t a health benefit exactly. But how often does something with this many health benefits feel like a treat?

Matcha is a wonderful way to benefit from the health-boosting properties of antioxidants and plant compounds while feeling like you’re indulging in a little of what you fancy.

Is it safe to drink matcha green tea every day?

It’s perfectly safe to drink matcha tea every day. If you’re pregnant or sensitive to caffeine, you should keep an eye on your consumption as it’s relatively high in caffeine.

Ingesting excessive amounts of green tea have been linked with toxicity, so it’s important you don’t drink too much matcha. Remember, matcha is a more concentrated version of green tea.

For example, the anti-inflammatory polyphenol catechin EGCG can cause toxicity in extremely high doses. Liver toxicity has been reported in cases where people have taken very high amounts of green tea extract (700 – 2000mg EGCG per day) in supplement form. However, with only around 100mg EGCG in a cup of matcha, you’d have to drink an unrealistic amount before you saw any issues.²⁵

Too much green tea may affect blood-thinning medications, and the tannins in green tea can hinder the absorption of non-meat sources of iron (such as beans).^26,27

4 ways to enjoy matcha green tea 

As well as enjoying matcha blended with milk or water as a drink, you can also use it in other ways.

• As an antioxidant-rich breakfast 

For breakfast, sprinkle ½ teaspoon of raw matcha powder on your muesli, add matcha powder to your favourite smoothie, or mix some into plain Greek yoghurt along with a touch of honey for a healthy start.

• For a superfood lunch 

Mix matcha into cream cheese to create a savoury spread for bagels and piping hot toast. Finish off with a sprinkling of linseeds or chia seeds for even more superfood power.

If you’re working from home, you might have a little more time to get creative over your lunch break. Create your own nutritious nutty spread by blending a teaspoon of matcha powder in a food processor with hazelnuts, pecans and a spoonful of peanut butter. The result will be an earthy green spread packed with antioxidants, vitamins and healthy fats.

• In your sweet treats 

Matcha powder works well in baking. Start small by adding a couple of teaspoons to your usual recipe for cakes, cookies and other baked goods. It works best to add the matcha at the same time as the flour or flour substitute in your recipe.

The green hue of your matcha bakes might take a moment to get used to, but once you’ve started adding matcha to cakes, cookies, brownies and ice cream, you might never stop!

• In a revitalising face mask 

Drinking matcha is great for you skin – and matcha can be applied topically, too. Try it as part of a face mask, along with some coconut oil to help it stick to your skin.

The grainy powder has an exfoliating action, too, perfect for removing dead skin.

How to make matcha green tea 

Sure, you can pick a matcha latte up at your favourite coffee shop, but it’s definitely worth knowing how quick and simple matcha green tea is to make at home.

Ingredients

• 1 teaspoon (or to taste) dry matcha powder
• 250ml hot (not boiling) milk
• Sugar or sweetener if desired

Method

Step 1: Add around a teaspoon of dry matcha powder to a warm mug or bowl

Step 2: Add a splash of hot – not boiling – water and mix well so the matcha powder appears to almost dissolve in the water. A matcha whisk gives best results, but a fork also works.

Step 3: Top up with hot milk and continue to mix until the mixture is frothy.

Step 4: Add sugar or sweetener as you like, and enjoy.

Ingredients

• 240ml double cream
• 4 tbsp sweetened condensed milk, cold
• 4 tbsp matcha green tea powder

Method

Step 1: Add the matcha green tea powder to 4 tbsp. of hot water in a measuring jug. Leave to cool

Step 2: Whip the double cream in a mixing bowl until stiff

Step 3: Take the sweetened condensed milk and pour in the measuring jug. Stir well

Step 4: Carefully fold the tea and condensed mixture into the double cream until they’re combined

Step 5: Spoon the mixture into a recycled ice cream tub or plastic container. Cover with cling film

Step 6: Leave in the fridge for a minimum of 12 hours to set

Summary 

• Matcha green tea has various impressive science-backed health benefits
• These include boosting cognitive function, aiding weight loss, soothing anxiety, lowering cholesterol and protecting against disease
• You can drink matcha, put it on your skin and use it in baking, desserts and even savoury foods

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Last updated: 26 April 2021