Stress is a fact of life and something most of us deal with daily. Modern life can often feel like a relentless hamster wheel, from minor inconveniences like being late to work or facing a looming deadline to more serious challenges like grieving a loved one. Regardless of the source, stress triggers a very real physical response driven by hormones, which can be uncomfortable, to say the least.  

This stress response is a normal, protective mechanism designed to keep us safe in life-threatening situations. However, while we’re rarely running for our lives from a predator anymore, our bodies still react as if we are. Although we can’t eliminate all stress from our lives, we can learn to manage it in healthier ways- and one such method might just be found in your morning (or afternoon) cup of matcha.

Matcha has been used for centuries to relax the mind and enhance clarity. Recent scientific research supports what Zen monks have known for ages: matcha’s benefits go far beyond its delicious taste. Its unique combination of compounds can help reduce stress, relax the body, and provide a calm alertness so you can tackle that never-ending to-do list.

What is matcha, and how is it made?

Matcha is a type of finely green tea powder that hails from Japan. It has an earthy, umami taste and a vibrant green color derived from the special way it is grown and processed. Used for centuries by Buddhist monks and in Japanese tea ceremonies, matcha has recently taken the world by storm. In fact, matcha is in such high demand that there is currently a global shortage.   

To make matcha, young tea leaves are shaded the final few weeks before harvest. This increases chlorophyll production, giving matcha its bright green color. After harvest, tea leaves are steamed and then allowed to dry. Once dry, the entire leaf is stone-ground into the superfine powder matcha is known for. Since the whole tea leaf is consumed, matcha contains a higher concentration of antioxidants, flavanols, and l-theanine, an amino acid important for stress reduction.

The science behind matcha for stress relief:

1. L-theanine: The calming amino acid

L-theanine, often called the “calming amino acid,” can help induce a state of relaxation and combat stress. Matcha is an excellent source of l-theanine, containing about five times the amount of this potent amino acid compared to green tea. 

Multiple studies show that l-theanine can help regulate cortisol levels and reduce the physiological response to stress. In one review of five randomized controlled trials, four of the five trials linked l-theanine to reduced stress in participants. Another randomized controlled trial found that l-theanine has the potential to reduce stress and promote mental health in the general population.

One of the best things about l-theanine is that it promotes relaxation without causing drowsiness. However, it can also help improve sleep quality by quieting the mind.

L-theanine’s calming effect may be due to its ability to increase GABA, dopamine, and serotonin levels, which promote relaxation and reduce anxiety.

Additionally, l-theanine can enhance clarity and reduce brain fog, a common stress-related issue. One study found that l-theanine improves verbal fluency and focus in healthy adults. 

2. Caffeine with balance

If your to-do list is a mile long, you might want to reach for a big cup of coffee to help you power through. Caffeine is a popular stimulant that increases energy and alertness by blocking adenosine, a neurotransmitter that makes you feel sleepy. However, the caffeine jolt from coffee can sometimes work against you by heightening stress and anxiety.

Matcha’s caffeine works differently due to the presence of l-theanine, which counteracts some of the negative side effects of caffeine. This creates a calm, focused energy without the jitteriness or crash associated with coffee.

Unlike coffee, which causes a sharp energy spike followed by a crash, matcha provides a much slower, more sustained energy release. This leads to longer-lasting mental clarity and focus throughout the day. 

3. Antioxidants for mind-body wellness

Chronic stress can impact the immune system and may play a role in various health problems, such as cardiovascular disease, diabetes, and digestive issues. Research also shows that chronic stress can increase oxidative stress, particularly in regions of the brain linked to depression.  

Matcha tea powder is known for its incredible health benefits, partly because of its high antioxidant content, particularly catechins such as epigallocatechin gallate (EGCG). EGCG has been shown to reduce inflammation by combatting oxidative stress. Oxidative stress occurs when there is an imbalance of free radicals and antioxidants. While low to moderate levels of free radicals are actually essential for immune function and other bodily processes, unchecked free radicals can contribute to chronic diseases such as Alzheimer’s, heart disease, diabetes, cancer, and even mood disorders.

The antioxidants in matcha help neutralize these harmful free radicals, reducing cellular damage and promoting overall well-being.

EGCG, the most potent antioxidant in matcha, has been extensively studied for its anti-inflammatory and neuroprotective effects, which may support brain health and promote resiliency against stress-related disorders.  

Bottom Line: Matcha can help support your body’s response to stress 

With its high antioxidant and l-theanine content, matcha can be an excellent way to feel just a bit more relaxed and rejuvenated. L-theanine balances out matcha’s caffeine content, helping you tackle your to-do list without feeling anxious or jittery. Antioxidants protect your body from oxidative stress and boost overall health.

If you’re ready to make the switch, try swapping out your morning cup of coffee for a matcha latte or adding a scoop of matcha powder to your breakfast smoothie.

Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.

Resources:

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