Green tea and matcha have long been used and celebrated for their health benefits, which include a calm focus, brain and heart health, and increased metabolism. While green tea has been used for centuries across Asia, matcha, a form of green tea, has recently gained popularity worldwide, becoming more popular than ever.

Alongside matcha’s growing popularity, green tea supplements have also become widely available, offering concentrated doses of compounds like EGCG and antioxidants. L-theanine, an amino acid found naturally in green tea and matcha, has also become a popular supplement in the health world.

Matcha isn’t typically sold as a supplement, but green tea extract capsules are. And while they may be convenient, they aren’t risk-free, or even necessarily better for you. If you’re wondering whether matcha can function as a supplement in your routine, the answer is yes.

Keep reading to learn more.  

Green tea supplements

Green tea supplements are typically sold as:

- Capsules containing green tea extract (often standardized for EGCG content)

- Powdered extracts to mix with drinks

- Liquid concentrates or tinctures

Green tea supplements are often used to boost weight loss, improve cognition and focus, increase nutritional value and antioxidants, and reduce inflammation. While taking a green tea supplement may be effective for some, and is more concentrated than matcha, they aren’t without risks. The FDA doesn’t regulate supplements, and quality can vary drastically. Using very high doses of EGCG (such as found in some green tea extracts) may also put stress on the liver. Supplements can also interfere with some medications, so it’s important to speak with a health professional before using.

Green tea extracts vs. green tea vs. matcha

While they all originate from the same plant, Camellia sinensis, green tea extracts, green tea, and matcha differ in distinct ways. Green tea extracts are made by steeping dried tea leaves in a solvent to extract the active compounds. The extract is then purified and impurities removed. It is then either dried and powdered or left as a liquid.

Green tea is prepared by steeping dried tea leaves in hot water, and the tea leaves are then strained.

With matcha, the whole tea leaf is consumed in powder form. This means you consume the full spectrum of compounds naturally found in the tea plant, including EGCG, a powerful antioxidant; L-theanine, an amino acid that promotes relaxation and a calm focus; chlorophyll, phytonutrients, and caffeine. When you make a cup of matcha tea, you consume the nutrients in their natural ratios, which offers all the benefits but without the risk of overstimulation or toxicity that can happen when you isolate these compounds.

How to “supplement” with matcha

Matcha isn’t typically sold as a supplement, but this doesn’t mean it can’t function as a supplement in your life. In fact, some members of the Matcha.com team swear by using matcha as a supplement!

Here’s how:

Rather than mixing the tea with water, just dab a bit of powder directly into your mouth (or mix it with a small sip of water). Start with ¼ teaspoon to ½ teaspoon a day and see how you feel.

You can also use a more concentrated dose of matcha powder and mix it with hot water, blend it into smoothies, or whisk it into milk for a matcha latte. Using a more concentrated dose will increase the benefits, but also the caffeine, so proceed with caution.

Quality matters

If you’re considering using matcha as a supplement, quality is critical. Not all matcha delivers the same benefits; lower-quality matcha may be made from older, more mature leaves, which can have fewer antioxidants and more bitterness. Production and farming practices can also differ, which may result in reduced health benefits. Poor quality matcha can also be contaminated with heavy metals and harmful chemicals.

Look for matcha powder grown in Japan that is bright green, sweet, and smooth in flavor. First harvest or premium first harvests utilize the youngest, most tender leaves, which are picked early in the season. This can result in higher L-theanine, chlorophyll, and antioxidant content. While they may cost more, the increased potency can be worth the investment.

Who may benefit from using matcha as a supplement?

Matcha can be an excellent addition for most of us, but may be especially beneficial for people who are:

• Looking for a food-based alternative to pills: If you’re already taking multiple supplements, you may not, understandably, want to add any more to your routine. Matcha can be a whole-food option that you actually enjoy!
• Wanting more antioxidants: Matcha is especially rich in antioxidants and is a natural source of EGCG, which can support cellular health and reduce inflammation. Using matcha as a way to boost your antioxidant content can be helpful.
• Desire more focus without the jitters: Matcha contains a unique combination of L-theanine and caffeine, which supports alertness and a calm concentration.
• Trying to reduce caffeine dependence: If you’ve been drinking coffee or other highly caffeinated beverages habitually, going cold turkey can lead to headaches, fatigue, irritability, and anxiety.  Using matcha to quit coffee can be helpful as it contains some caffeine, but in a smoother form, thanks to the L-theanine.

Bottom Line:

Matcha isn’t labeled as a supplement, and doesn’t typically come in a supplement form, but in many ways, it can function like one. Matcha offers a healthy balance of nutrients and compounds, along with a natural blend of caffeine and L-theanine. Whether you're looking to add more antioxidants to your diet, increase focus and concentration, or reduce your dependency on coffee, adding matcha to a latte, smoothie, or taking it as a mini daily dose, matcha is a whole-foods way to support energy and overall health.

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: 

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