While matcha may not directly prevent falls, drinking it regularly may help support cognition, heart health, and bone strength—all of which play an indirect yet important role in reducing fall risk as we age.

Falls can be a major concern for older adults. They can lead to serious injuries, loss of independence, and a decrease in activity. From declining muscle mass and bone density to slower reaction times and cardiovascular changes, various physiological shifts can contribute to an increased risk of falls. While matcha can’t replace strength training, proper nutrition, or balance exercises, it may help support the systems responsible for keeping us upright, coordinated, and mentally sharp.

Why falls become more common

Falling when you're younger may leave a bruise or two, but it probably isn’t a huge concern for many. This changes as we get older when a fall can have much more serious consequences. Each year, one in ten falls leads to activity restriction in older adults, and there are over 3 million emergency room visits in the U.S. alone due to falls. Falls are also the leading cause of traumatic brain injury in seniors. Beyond physical harm, fear of falling can lead people to become less active, which unfortunately increases the risk even further.

Several common risk factors for falling include:

• Muscle weakness (sarcopenia)

• Vitamin D deficiency

• Poor balance or difficulty walking

• Vision problems

• Foot pain or improper footwear

• Home hazards (rugs, clutter, low lighting)

• Side effects from medications

• Cognitive decline

• Cardiovascular instability (e.g., orthostatic hypotension)

Learn more about how matcha can contribute to healthy aging here.

How matcha may help

Drinking matcha won’t prevent you from falling outright, but it does contain a unique combination of nutrients that can help keep you healthy and steady.  

One of the compounds that makes matcha so special is L-theanine, an amino acid known for promoting a calm alertness. When paired with caffeine, L-theanine has been shown to improve cognitive performance, including reaction time, focus, and attention- components that could be key for maintaining spatial awareness and preventing stumbles. Studies also suggest that L-theanine may have neuroprotective effects and can promote growth in parts of the brain responsible for memory and spatial navigation. While L-theanine doesn’t directly lead to better spatial awareness, it may contribute to better cognitive functioning and memory processing, which may indirectly improve spatial awareness.

Matcha is an excellent source of EGCG (epigallocatechin gallate), a powerful antioxidant that can support cardiovascular health by improving circulation and reducing blood pressure variability. Better blood flow may help reduce episodes of dizziness, especially in individuals prone to lightheadedness when standing, which can be a major risk factor for falls. 

One of the most dangerous consequences of falling in older adults is a hip fracture. While matcha isn’t a calcium powerhouse, it does contain vitamin K, essential for directing calcium to bones. The antioxidants in matcha may also help reduce bone loss and increase bone density. More research is needed, though, to fully understand green tea’s effect on bone health.

Drinking matcha regularly can also help to combat inflammation and boost the immune system, leading to healthier joints and muscles, better energy, and faster recovery. While perhaps subtle, these benefits may play a role in helping older adults feel steady, strong, and resilient.

One of the best ways to prevent falling is to stay physically active. Movement improves muscle tone, coordination, and bone density, but fatigue and low energy can be major barriers to staying active. 

Matcha contains a moderate amount of caffeine, and thanks to its L-theanine content, it provides a sustained, clean energy without the crash. This gentle boost may help older adults feel more motivated to move—whether that’s going for a walk, attending a fitness class, or simply staying more active throughout the day. Increased energy supports consistency in physical activity, which in turn helps reduce the very risk factors that make falls more likely.

Bottom Line

Matcha won’t prevent falls outright—but it may support better bone strength, circulation, and cognitive clarity, all of which contribute to reduced fall risk. For older adults looking to age well and stay active, a daily cup of matcha can be a small yet meaningful addition to a broader fall prevention strategy.

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: 

Gomez-Ramirez M, Kelly SP, Montesi JL, Foxe JJ. The effects of L-theanine on alpha-band oscillatory brain activity during a visuo-spatial attention task. Brain Topogr. 2009 Jun;22(1):44-51. doi: 10.1007/s10548-008-0068-z. Epub 2008 Oct 9. PMID: 18841456.

Centers for Disease Control and Prevention. (2024, May 9). Facts about falls. National Center for Injury Prevention and Control. https://www.cdc.gov/falls/data-research/facts-stats/index.html

Shen CL, Yeh JK, Cao JJ, Wang JS. Green tea and bone metabolism. Nutr Res. 2009 Jul;29(7):437-56. doi: 10.1016/j.nutres.2009.06.008. Erratum in: Nutr Res. 2009 Sep;29(9):684. PMID: 19700031; PMCID: PMC2754215.

Baba Y, Inagaki S, Nakagawa S, Kaneko T, Kobayashi M, Takihara T. Effects of l-Theanine on Cognitive Function in Middle-Aged and Older Subjects: A Randomized Placebo-Controlled Study. J Med Food. 2021 Apr;24(4):333-341. doi: 10.1089/jmf.2020.4803. Epub 2021 Mar 22. PMID: 33751906; PMCID: PMC8080935.

Yıldırım Ayaz E, Dincer B, Mesci B. Effect of Green Tea on Blood Pressure in Healthy Individuals: A Meta-Analysis. Altern Ther Health Med. 2023 Jul;29(5):66-73. PMID: 36689359.

Ide K, Yamada H, Takuma N, Park M, Wakamiya N, Nakase J, Ukawa Y, Sagesaka YM. Green tea consumption affects cognitive dysfunction in the elderly: a pilot study. Nutrients. 2014 Sep 29;6(10):4032-42. doi: 10.3390/nu6104032. PMID: 25268837; PMCID: PMC4210905.

Abdul M Haque, Michio Hashimoto, Masanori Katakura, Yoko Tanabe, Yukihiko Hara, Osamu Shido, Long-Term Administration of Green Tea Catechins Improves Spatial Cognition Learning Ability in Rats1, The Journal of Nutrition, Volume 136, Issue 4, 2006, Pages 1043-1047, ISSN 0022-3166, https://doi.org/10.1093/jn/136.4.1043.