Summer is the season to soak up the sun… but that beautiful glowing tan you’ve worked so hard for can leave your skin a bit stressed. Spending more time outdoors, high heat, sun exposure, dehydration, sunscreen use, and travel can all show up on our skin.

While safe sun habits are essential, like using sunscreen, staying out of the sun during peak hours, and wearing a hat, what we eat and drink may also play a supportive role in the health of our skin and how it responds to seasonal stressors.

For healthy, resilient skin, you truly have to think about your habits from the inside out. Hydration, inflammation, oxidative stress, and nutrients can all influence skin health. Keep reading to find out how matcha can help keep your skin healthy and glowing. 

What is “sun stress”?

We need sunlight for so many reasons, but ultraviolet (UV) exposure also increases oxidative stress in the skin.

Oxidative stress occurs when unstable molecules called free radicals outpace the body’s antioxidant defenses. Antioxidants donate an electron to free radicals, which neutralizes them. Over time, excess oxidative stress can contribute to visible signs of skin aging, like thin skin, wrinkles, and discoloration, and can affect collagen and the skin barrier.

That’s one reason eating antioxidant-rich foods may play an important role in keeping your skin healthy. 

It’s important to be clear, though, that no food replaces sunscreen or smart sun habits. However, a healthy diet may help support the body’s own protective and repair systems. And drinking matcha might just be one supportive habit in the quest for glowing summer skin. 

Matcha’s role

Matcha is especially rich in antioxidants and polyphenols, particularly a catechin called EGCG (epigallocatechin gallate).

Matcha is made from whole shade-grown tea leaves that are stone-ground into a very fine powder, so when you drink matcha, you consume the entire leaf. This gives you more of the “good stuff” and a higher dose of antioxidants, compared to other types of steeped tea. 

Researchers have long been interested in green tea for its potential to support the body's response to oxidative stress and overall reduce inflammation, both of which are important for skin health.

Some research suggests that the compounds found in green tea and matcha may help support skin resiliency after UV exposure. Though more research is still needed, drinking green tea alone is not a substitute for proper sun protection.

Antioxidants and skin health 

Skin is constantly exposed to environmental stressors:

• UV radiation

• Pollution

• Heat

• Dry air and dehydration

• Inflammation from diet or stress

Antioxidants' role in the body is to help neutralize free radicals and reduce oxidative stress. 

And while you’ll see antioxidants in skin care products, eating a diet rich in antioxidants is arguably much more important for overall health (including your skin). 

You can find antioxidants in matcha green tea, berries, citrus fruits, tomatoes, leafy greens, herbs and spices, and vegetables. 

Having a varied diet rich in whole foods can make a big difference in the way you both look and feel. 

How matcha can support a summer glow

1. Antioxidant support

Matcha’s catechins may help support the body’s defenses against oxidative stress. That matters in summer, when sun exposure tends to be higher.

2. Inflammation balance

Chronic inflammation can affect many aspects of health, including skin. A diet rich in antioxidants and polyphenols, including tea, may help support a healthier inflammatory balance.

3. Hydration

While matcha shouldn’t replace water, it can be a refreshing and delicious way to stay hydrated this summer. Hydrated skin often looks and feels healthier.

4. Stress support

Skin and stress are closely connected. Many people drink matcha because of its unique combination of caffeine and L-theanine. Caffeine provides energy, while L-theanine is a calming amino acid that counteracts caffeine's negative side effects. Drinking matcha, especially as a replacement for coffee, may help you feel less jittery, calmer, and more focused.

How to support your skin this summer

If supporting skin health is the goal, matcha may be helpful, alongside: 

• Eat a healthy diet 

Focus on foods rich in:

• Vitamin C (berries, citrus, peppers)

• Healthy fats (avocado, nuts, seeds)

• Carotenoids (tomatoes, carrots)

• Polyphenols (matcha, cocoa, colorful produce)

• Stay hydrated

Heat, sweat, travel, and sun can all increase hydration needs. Make sure to drink plenty of water and other hydrating fluids. 

• Protect your skin

Remember that drinking matcha does not replace sunscreen. It’s important to use daily broad-spectrum sun protection and practice other safe sun habits. 

• Support recovery

Sleep, stress management, and recovery all affect skin, too, often more than we realize. Make sure you are getting enough sleep and taking care of your mental and emotional health. 

For healthy skin this summer, try this: 

• A big glass of water first thing in the morning

• A nutrient-dense breakfast

• Iced matcha with a squeeze of fresh lemon 

• Time outdoors with sun protection

• A dinner filled with seasonal produce

Bottom line

Matcha may be one part of an antioxidant-rich, anti-inflammatory lifestyle to support your skin health this summer. Its antioxidants, particularly catechins like EGCG, may make matcha especially supportive. But remember, it’s best alongside other healthy sun habits. 

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: 

OyetakinWhite P, Tribout H, Baron E. Protective mechanisms of green tea polyphenols in skin. Oxid Med Cell Longev. 2012;2012:560682. doi: 10.1155/2012/560682. Epub 2012 Jun 26. PMID: 22792414; PMCID: PMC3390139.

Kumar V, Tanwar N, Goel M, Khan M, Kumar D, Singh G, Mundlia J, Khatri N, Kumar A. Antioxidants for Skin Health. Recent Adv Food Nutr Agric. 2025;16(3):250-265. doi: 10.2174/012772574X311177240710100118. PMID: 39108105.

Assaf S, Kelly O. Nutritional Dermatology: Optimizing Dietary Choices for Skin Health. Nutrients. 2024 Dec 27;17(1):60. doi: 10.3390/nu17010060. PMID: 39796494; PMCID: PMC11723311.

Rinnerthaler M, Bischof J, Streubel MK, Trost A, Richter K. Oxidative stress in aging human skin. Biomolecules. 2015 Apr 21;5(2):545-89. doi: 10.3390/biom5020545. PMID: 25906193; PMCID: PMC4496685.