Teens today consume more caffeine than ever before—mostly from soda but also from energy drinks and sugary coffee beverages. While kids and teens don’t need caffeine (and should limit it when they do consume it), choosing a safer, healthier option like matcha can be a smart alternative.
Matcha is a powdered form of green tea that’s been used for centuries to support a calm focus during meditation. While it has been a staple in Japanese culture for centuries, it has recently gained worldwide popularity—especially among students, athletes, and those wanting to improve their health.
So why the hype?
Matcha delivers a gentle, jitter-free energy boost, is rich in antioxidants, and can help improve focus and mood and even reduce stress and anxiety. If teens are going to reach for a caffeinated drink, matcha may offer health benefits, especially when compared to other sugary or overly caffeinated options.
Is matcha safe for teenagers?
Yes! Matcha, in moderation, can be a safe option for teens. The only consideration when it comes to teens drinking matcha is the caffeine content. One serving (about ½ to 1 teaspoon) of matcha contains anywhere from 30 to 70 mg of caffeine, depending on the brand and grade of tea. That’s significantly less than a typical energy drink or large coffee (which can be up upwards of 200 mg). Matcha also contains the amino acid L-theanine, which helps promote a calm, focused energy. The unique combination of caffeine and L-theanine creates a more stable, sustained energy without the jitters, crashes, or sleep disturbances that are often side effects of other caffeinated drinks.
Health experts generally recommend that teenagers limit their caffeine intake to less than 100 mg per day. So, drinking one cup of matcha is well within that safe limit. It’s still important to pay attention to individual sensitivity to caffeine, especially for younger teens.
As with all matcha, however, quality does matter- and this may be even more important for teenagers. With matcha, you consume the entire tea leaf in powdered form. This means that any contaminants present in the soil or processing can also end up in your cup. Lower-quality matcha has been known to contain heavy metals such as lead or aluminum, which can be harmful, especially with frequent exposure. This may pose an even larger concern for developing adolescents.
It’s easy to reduce your risk by choosing high-quality matcha, however! Look for matcha sourced from reputable regions in Japan, such as Uji, and tea that comes in opaque containers. Matcha should have a bright green hue and have an earthy vegetal flavor. A dull green or yellow matcha with a bitter taste is a sign of a lower-quality product.
Compared to energy drinks, which often contain excessive caffeine, artificial flavors, and other stimulants, matcha is a much healthier option.
If you’re looking for a caffeine-free option, check out our decaf matcha!
Key benefits of matcha
Improved focus and clarity
One of the reasons matcha is so special is that it contains both caffeine and L-theanine. This combination has been shown to help improve attention, memory, and reaction time. This can make matcha an excellent study or pre-exam beverage.
Energy boost
Matcha contains a moderate amount of caffeine, but unlike coffee or energy drinks, it releases energy slowly. This can provide teens with a more stable energy that helps them stay alert for longer, without the later crash.
Rich in antioxidants
Matcha is especially high in EGCG, a powerful antioxidant that can help reduce inflammation, improve heart health, and even protect against certain types of cancers. EGCG has also been shown to help improve the immune system and overall health.
Reduces stress and anxiety
L-theanine has been shown to help regulate mood, promote relaxation, and reduce feelings of stress and anxiety. These benefits may be especially important for overstimulated teens.
Encourages healthy habits
Choosing matcha over soda or energy drinks may encourage teens to develop mindful, health-conscious habits early on, which can help support better long-term health outcomes.
Improves mood
Drinking matcha may help support general well-being and improve mood stability —something that may be especially important during the teenage years. L-theanine helps promote a calm, relaxed feeling without causing drowsiness. It’s also been shown to increase alpha brain waves, which is associated with feeling relaxed. Antioxidants can also help support brain health, which is crucial for maintaining a stable mood. One recent study conducted on mice showed that matcha has anti-depressant life effects.
How is matcha different from green tea?
Is green tea also beneficial for teens? Absolutely! But matcha can contain more of the health-boosting effects, making it a better choice for some. While matcha and green tea both come from the same plant (Camellia sinensis), they’re grown and processed differently. When drinking green tea, the leaves are dried, then steeped and strained. Whereas, with matcha, you are consuming the entire tea leaf in a powdered form. This gives you a more concentrated dose of the good stuff. Overall, though, both green tea and matcha can be good options and may improve health and well-being.
Bottom line:
For teens who regularly consume caffeine, matcha may be a far better alternative, especially compared to energy drinks and sweetened coffee beverages. Matcha contains a unique combination of nutrients that can support better focus, mood, and long-term health while also encouraging a more mindful and balanced lifestyle.
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 as medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.
Resources:
Cho HW. How Much Caffeine is Too Much for Young Adolescents? Osong Public Health Res Perspect. 2018 Dec;9(6):287-288. doi: 10.24171/j.phrp.2018.9.6.01. PMID: 30584491; PMCID: PMC6296805.
Musial C, Kuban-Jankowska A, Gorska-Ponikowska M. Beneficial Properties of Green Tea Catechins. Int J Mol Sci. 2020 Mar 4;21(5):1744. doi: 10.3390/ijms21051744. PMID: 32143309; PMCID: PMC7084675.
Abe, S.K., Inoue, M. Green tea and cancer and cardiometabolic diseases: a review of the current epidemiological evidence. Eur J Clin Nutr 75, 865–876 (2021). https://doi.org/10.1038/s41430-020-00710-7
Williams JL, Everett JM, D'Cunha NM, Sergi D, Georgousopoulou EN, Keegan RJ, McKune AJ, Mellor DD, Anstice N, Naumovski N. The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review. Plant Foods Hum Nutr. 2020 Mar;75(1):12-23. doi: 10.1007/s11130-019-00771-5. PMID: 31758301.
Kurauchi Y, Ohta Y, Matsuda K, Sanematsu W, Devkota HP, Seki T, Katsuki H. Matcha Tea Powder's Antidepressant-like Effect through the Activation of the Dopaminergic System in Mice Is Dependent on Social Isolation Stress. Nutrients. 2023 Jan 22;15(3):581. doi: 10.3390/nu15030581. PMID: 36771286; PMCID: PMC9921318.
Sokary S, Al-Asmakh M, Zakaria Z, Bawadi H. The therapeutic potential of matcha tea: A critical review on human and animal studies. Curr Res Food Sci. 2022 Nov 23;6:100396. doi: 10.1016/j.crfs.2022.11.015. PMID: 36582446; PMCID: PMC9792400.
