When it comes to brain health and overall mental clarity, your diet and lifestyle can have a significant impact. Cognitive function is affected by everything from blood sugar regulation and hydration to sleep quality and the nutrients in your diet. Brain fog, a term often used to describe feeling forgetful, lacking focus, or experiencing mental fatigue, is a very common complaint, especially in people recovering from an illness (like COVID) or in neurological conditions like migraines.
Research shows that certain compounds in food can help positively impact cognitive performance. Matcha, contains a combination of L-theanine, caffeine, and antioxidants, which may be especially helpful for improving mental performance.
What is matcha?
Matcha is a form of powdered green tea that, unlike traditional green tea, utilizes the whole tea leaf. Because of this, matcha offers even more health benefits than regular green tea. You get a higher dose of healthy compounds like antioxidants (particularly EGCG), chlorophyll, and the amino acid L-theanine. Matcha is also grown and produced in a special way that helps to preserve these nutrients. In the final few weeks before harvest, the tea plant is shaded. This increases its nutritional profile and is also what gives matcha its vibrant green color and rich and earthy, umami taste. Once harvested, only the youngest, most tender tea leaves are used. They are then steamed, which prevents oxidation, then dried and carefully ground into a fine powder that matcha is so famous for. In terms of taste, matcha has a rich, umami flavor with subtle, grassy, and slightly sweet notes. High-quality matcha is smooth, creamy, and has an intense green color. Matcha shouldn’t be bitter or dull in color- that’s a sign of a lower quality matcha powder, which doesn’t taste as good and won’t contain as many health benefits.
Why matcha helps with mental clarity
Combination of L-theanine and caffeine
One of the things that makes matcha so special is that it contains both caffeine and the amino acid L-theanine. L-theanine has been shown to enhance attention, focus, and memory while also improving mood and promoting relaxation. Essentially, L-theanine counteracts any of the negative side effects of caffeine, such as feeling anxious or jittery, so what you’re left with is a calm, relaxed alertness. The combined effect of caffeine and L-theanine found naturally in matcha, has been shown to improve both speed and accuracy and reduce susceptibility to distractions in memory tasks. Another study showed that this combo significantly improved alertness, fatigue, and the ability to switch tasks. If you need to feel alert and mentally clear, matcha, with its natural combination of L-theanine and caffeine, is a great place to start.
Antioxidants
Matcha powder is a rich source of antioxidants- containing three times more than traditional green tea, with one study showing matcha had 10 times more antioxidants than green tea. Epigallocatechin gallate (EGCG) is the most prevalent antioxidant in matcha and has been studied extensively for its anti-inflammatory activity. One of the primary roles of antioxidants in the body is to neutralize free radicals- unstable molecules that can damage cells through a process called oxidative stress. While some oxidative stress is normal, excessive levels have been linked to inflammation, premature aging, and cognitive decline.
Oxidative stress can also affect the brain, over time causing damage to neurons, reducing neurotransmitter function, and contributing to conditions like brain fog, memory loss, and even neurodegenerative diseases like Alzheimer’s. A 2019 review found that EGCG is capable of crossing the blood-brain barrier and may promote the growth of new neural connections. This suggests that EGCG not only protects the brain from oxidative damage but may also support brain plasticity and regeneration.
Antioxidants, which are plentiful in matcha, may help protect the brain from oxidative stress while enhancing clarity, focus, and long-term cognitive health.
Mood and stress support
In addition to modulating the effects of caffeine, L-theanine has also been shown to improve mood. L-theanine has been shown to increase alpha brain waves, which are linked to relaxation. One key study found that L-theanine also boosts levels of serotonin, dopamine, and GABA, neurochemicals linked to improved mood, motivation, relaxation, and stress reduction. This explains why L-theanine promotes a calm yet clear mental state without causing drowsiness.
L-theanine can also enhance learning and memory pathways, effectively creating a mental environment of relaxed focus and improved clarity.
Here are a few easy ways to enjoy matcha’s brain-boosting benefits:
- Replace your morning coffee with matcha. To start the day with calm, sustained energy, without the crash or jitters, opt for matcha instead of coffee. Hint: try making it the same way you do your coffee! If you like black coffee, try a plain matcha. If you prefer a bit of milk in your coffee, opt for a matcha latte!
- Use matcha when you cook. From smoothies to energy bites to cookies, check out some of our amazing matcha recipes here!
- Enjoy a matcha latte in the afternoon for a gentle pick-me-up.
- If you’ve got a big meeting or test coming up, drink matcha beforehand for enhanced focus and performance.
Bottom Line
Matcha offers a unique blend of caffeine, L-theanine, and potent antioxidants like EGCG, which synergistically work together to support mental clarity, mitigate oxidative stress, and foster a calm, focused energy. Research suggests that matcha may play a role in protecting long-term brain health and can enhance day-to-day cognitive performance. Whether you’re replacing your morning coffee or looking for a gentle afternoon pick-me-up, matcha could be a great addition to your routine!
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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Giesbrecht T, Rycroft JA, Rowson MJ, De Bruin EA. The combination of L-theanine and caffeine improves cognitive performance and increases subjective alertness. Nutr Neurosci. 2010 Dec;13(6):283-90. doi: 10.1179/147683010X12611460764840. PMID: 21040626.
Dietz C, Dekker M. Effect of Green Tea Phytochemicals on Mood and Cognition. Curr Pharm Des. 2017;23(19):2876-2905. doi: 10.2174/1381612823666170105151800. PMID: 28056735.
Gautam M, Agrawal M, Gautam M, Sharma P, Gautam AS, Gautam S. Role of antioxidants in generalised anxiety disorder and depression. Indian J Psychiatry. 2012 Jul;54(3):244-7. doi: 10.4103/0019-5545.102424. PMID: 23226848; PMCID: PMC3512361.
Pervin M, Unno K, Takagaki A, Isemura M, Nakamura Y. Function of Green Tea Catechins in the Brain: Epigallocatechin Gallate and its Metabolites. Int J Mol Sci. 2019 Jul 25;20(15):3630. doi: 10.3390/ijms20153630. PMID: 31349535; PMCID: PMC6696481.
