Matcha benefits · Backed by research

40 ways matcha supports your health, and counting

Matcha is the whole tea leaf, shade-grown, stone-ground and whisked into water. That is why it behaves differently from brewed tea or coffee. Here are 40 benefits with a published study behind each one, grouped into five areas, with the strength of the evidence stated plainly and reviewed by a physician who has been drinking matcha since 1959. The first version of this page listed 35. When a new human trial adds one, the count goes up.

The short version

40

benefits · 25 studies · 5 areas · each one cited, rated and physician-reviewed

Matcha contains caffeine and L-theanine together. In controlled trials, that pairing is linked to steadier alertness than caffeine on its own. ^{1, 2}
You drink the whole leaf, so you take in far more catechins (including EGCG) than from a brewed cup. ^{6, 7}
Green tea catechins with caffeine have shown a modest effect on energy expenditure in clinical studies. Most of those used extracts, not whisked matcha. ^{8, 9}
A bowl whisked with water has no sugar and almost no calories, and it takes about a minute to make.

†These statements have not been evaluated by the Food and Drug Administration. Matcha is a food, not a treatment for any condition. See the full note at the end of the page.

01 · Energy

Evidence: Strong

Does matcha give you steady energy without the crash?

Matcha contains caffeine, and it also contains L-theanine, an amino acid that shade-grown tea builds up in the leaf. Taken together, the two have been shown in trials to support alertness with less of the jitter people associate with coffee.†

A serving of matcha carries less caffeine than a cup of brewed coffee (we publish the measured amount for every matcha in our lab results). What makes the experience different is the L-theanine. Our Master and Ritual grades are shaded for three to four weeks before harvest, which is the step that raises L-theanine and gives the leaf its sweetness and deep green color.

Caffeine · from lab report
L-theanine · from lab report

See the lab results

What the research says

In a double-blind trial, caffeine with L-theanine improved speed and accuracy on attention tasks and reduced self-reported tiredness compared with placebo, with fewer of the side effects seen with caffeine alone. ¹
A second controlled study found the combination improved performance on demanding tasks and reduced susceptibility to distraction, relative to either compound by itself. ²

1. Steady energy without the crash
Caffeine and L-theanine together, in controlled trials, are linked to steadier alertness than caffeine alone. ^{1, 2}
2. Less jitter than coffee
L-theanine was shown to moderate caffeine's edge: fewer of the side effects reported with caffeine by itself. ¹
3. A way to cut back on caffeine without quitting
A serving has less caffeine than a cup of brewed coffee. We publish the measured amount for every matcha.
4. A pre-workout that is just tea
Caffeine before exercise is one of the best-documented performance aids in sports nutrition. ¹¹
5. A better second coffee
The afternoon bowl gives the lift without the late-day load that pushes bedtime back.

02 · Focus and calm

Evidence: Moderate

Why does matcha feel calm and clear at the same time?

L-theanine on its own is associated with a relaxed, attentive state. In studies using EEG, it increased alpha-wave activity, the pattern seen during wakeful relaxation, without causing drowsiness.†

This is the quality Zen monks valued when they drank matcha before long sitting meditation, centuries before anyone could measure it. It is also why we suggest matcha in the afternoon in place of a second coffee. Since 2017, a run of trials has tested matcha itself rather than isolated compounds, most of them in Japan, and that is where the newest findings below come from.

L-theanine · from lab report
Shade-grown 3–4 weeks

How shading changes the leaf

What the research says

L-theanine increased alpha activity in the brain within 30 to 40 minutes of ingestion in healthy adults, indicating relaxation without sedation. ³
In a placebo-controlled crossover study, matcha tea (not an extract) improved attention and reaction time in healthy volunteers. ⁴
In a 39-person trial, matcha lowered anxiety scores versus placebo, but only when its theanine was high relative to caffeine and catechins, the balance that shading produces. ⁵
Over 12 weeks, adults aged 50 to 69 drinking 2 g of matcha daily performed better on a timed task under mild stress and scored higher than placebo on a cognitive screen. ¹⁸

6. Sharper attention and reaction time
In a crossover study using matcha itself, attention and reaction-time scores improved against placebo. ⁴
7. Better performance on demanding tasks
Caffeine with L-theanine improved accuracy on tasks that split attention, with less distraction. ²
8. Calm and alert at once
L-theanine raised alpha-wave activity, the pattern of relaxed wakefulness, within about 40 minutes. ³
9. Lower anxiety scores in a matcha trial
In a 39-person trial, matcha with a high theanine-to-caffeine balance lowered anxiety scores versus placebo. Shading is what tips that balance. ⁵
10. Thinking clearly under pressure
Over 12 weeks, adults aged 50 to 69 drinking matcha daily held up better on a timed task under mild stress, and scored higher on a cognitive screen than placebo. ¹⁸
11. A smaller cortisol rise during a training block
In a 12-week study pairing matcha with twice-weekly resistance training, the matcha group's salivary cortisol rose less. ²⁰
12. A calmer resting heart rhythm
After three weeks of daily matcha, resting heart rate was lower and heart-rate variability higher in a small pilot. Eight women; early evidence. ²¹
13. A companion to meditation
Zen monks drank matcha before long sitting practice for the calm, alert state described in benefit 8. The habit predates the measurement by centuries.
14. L-theanine studied for sleep quality
In a randomized trial, L-theanine was associated with better sleep-quality scores. Drink your last bowl well before bed; the caffeine still counts. ¹²
15. A quicker start to the morning
In a four-week trial, people taking matcha spent less time in bed after waking. Sleep itself, measured by EEG, did not change. ²²

03 · Antioxidants

Evidence: Strong

How much more EGCG is in matcha than in brewed green tea?

A great deal more. Brewed tea leaves most of the leaf in the pot. With matcha you drink the whole ground leaf, so its catechins, including EGCG, go into the bowl with it.

Catechins are the plant compounds green tea is best known for, and EGCG is the most studied of them. How much ends up in your bowl depends on the leaf, the grind and how much you use, which is why we test every lot and publish the numbers rather than quoting a multiplier from a single paper.

EGCG · from lab report
Whole leaf
Stone-ground

Lab tested in six stages

What the research says

A 2003 chromatography analysis found the EGCG concentration available from matcha to be many times higher than from a common brewed green tea, because the whole leaf is consumed. ⁶
A 2021 review summarizes matcha's composition (catechins, L-theanine, caffeine, chlorophyll, vitamins and minerals) and the research to date on each. ⁷

16. Many times the EGCG of brewed green tea
A chromatography analysis found far higher available EGCG from matcha than from a common brewed green tea. ⁶
17. The whole leaf, nothing left in the pot
Catechins, amino acids, fiber and pigments all go into the bowl because the leaf itself does. ^{7, 24}
18. Polyphenols beyond EGCG
Matcha also carries rutin, quercetin and other catechins, each with its own body of research. ^{7, 25}
19. Chlorophyll from shading
Three to four weeks of shade before harvest is what turns the leaf that deep green and raises its chlorophyll. ⁷
20. Vitamins and minerals in the leaf
Vitamin C, vitamin A precursors and minerals including potassium are part of the leaf's composition. ⁷
21. Polyphenols studied for skin
In a 12-week trial, a green tea polyphenol drink was associated with better skin elasticity, hydration and blood flow in 60 women. ¹³
22. Fresher breath, for a while
Green tea powder produced the largest immediate drop in the sulfur compounds behind bad breath, ahead of mints and gum. The effect lasts an hour or so. ¹⁴
23. Part of healthy aging
In a 12-week trial of adults over 60, women drinking matcha daily scored higher on a cognitive screen than placebo; the full group did not differ. ¹⁰
24. What large cohorts show about green tea drinkers
In a Japanese study of more than 40,000 adults followed for 11 years, people drinking five or more cups of green tea a day had lower cardiovascular mortality. Observational, not causal. ¹⁵

04 · Metabolism

Evidence: Moderate

Does matcha support a healthy metabolism?

Green tea catechins combined with caffeine have shown a modest increase in daily energy expenditure in controlled studies. Matcha is the most concentrated whole-leaf form of those compounds, though the trials themselves mostly used extracts.†

We would rather tell you the size of the effect than oversell it. Reviews put it in the range of a small daily difference, and it works alongside the ordinary things: moving, sleeping, eating well. What matcha adds reliably is a drink with no sugar and almost no calories that you look forward to, in place of ones that have plenty of both.

Catechins + caffeine
0 g added sugar

Woman enjoying matcha on her front steps

What the research says

In a controlled trial, a green tea extract containing catechins and caffeine increased 24-hour energy expenditure and fat oxidation compared with caffeine alone. ⁸
A meta-analysis of catechin-caffeine mixtures found a small but statistically significant effect on weight maintenance over the study periods, with the caveat that habitual caffeine intake changes the size of the effect. ⁹

25. A modest rise in daily energy expenditure
A green tea extract with catechins and caffeine increased 24-hour energy expenditure by about 4 percent versus placebo; the same caffeine alone did not. ⁸
26. More fat oxidation during a brisk walk
In a study using matcha drinks specifically, fat oxidation during 30 minutes of brisk walking was higher than with placebo. The authors call the effect modest. ¹⁶
27. Small, measurable help with weight maintenance
A meta-analysis of 11 trials of catechin-caffeine mixtures found a small, significant effect on keeping weight off. ⁹
28. No sugar, almost no calories
A bowl whisked with water alone. The comparison with a flavored latte or an energy drink does itself.
29. Fits a fast
Plain whisked matcha is close to zero calories, so it sits comfortably inside most fasting windows.
30. A replacement for energy drinks and soda
Caffeine without the sugar, the sweeteners or the can.
31. Counts toward your daily fluids
Black tea in normal amounts hydrated as well as water in a controlled comparison. ¹⁷
32. A little fiber, because you eat the leaf
Ground whole leaf brings its fiber with it, something brewed tea cannot do. ⁷
33. Less fatigue after training
Young men drinking matcha twice a day alongside resistance training reported less fatigue after sessions in the first week, and gained muscle mass over 12 weeks. ²⁰
34. A shift in gut bacteria within two weeks
In a double-blind trial, two weeks of matcha changed the makeup of gut bacteria, with more Coprococcus and less Fusobacterium. Early research. ²³

05 · Every day

Evidence: Early

What happens when matcha becomes a daily ritual?

The research on matcha is young, but the studies that exist tend to look at regular, daily drinking over weeks, not a single cup. The consistent habit is where the interesting findings show up.†

One gram of matcha, about half a teaspoon, and two ounces of water at about 175°F. Whisk for fifteen seconds. The whole thing takes a minute, and it is a minute most people come to protect. Dr. Weil has kept the habit for more than sixty years; we think the ritual is as much the benefit as anything in the bowl.

1 g · 2 oz water · 175°F
About one minute

How to prepare matcha

Matcha being whisked in a chawan as an everyday ritual

What the research says

In a 12-week randomized, placebo-controlled trial of adults over 60, women who drank matcha daily scored higher on a cognitive screen than placebo; the group as a whole did not differ. The authors call for larger studies. ¹⁰
In the longest matcha trial to date, 12 months and double-blind, older adults drinking 2 g a day improved at reading emotions in faces, with a trend toward better sleep. Overall cognitive scores did not change. ¹⁹

35. A one-minute ritual
Sift, pour, whisk. A small pause with a beginning and an end, every day.
36. A habit that is easy to keep
The matcha trials run from two weeks to a full year of daily drinking, with compliance near 99 percent in the longest one. ^{19, 23}
37. Reading faces better after a year
In a 12-month double-blind trial, older adults drinking matcha daily improved at recognizing emotions in faces. Broader cognitive scores did not change. ¹⁹
38. The habit travels
Single-serve sticks need water and a shake, so the ritual survives airports, offices and hotel rooms.
39. More L-theanine than regular green tea
Shading the plants before harvest raises the amino acid that sets matcha apart from brewed tea. ^{7, 25}
40. You know exactly what is in it
Every lot is lab tested in six stages and the results are published, so the numbers on this page are the ones we measured.

Side by side

Matcha vs. coffee vs. brewed green tea

	Matcha	Coffee	Brewed green tea
What you drink	The whole ground leaf	An infusion of roasted beans	An infusion; leaves discarded
Caffeine	Less than coffee; measured per gram in our lab results	Highest of the three	Lowest of the three
L-theanine	Yes, raised by shading	None	Some, less than matcha
Catechins (EGCG)	Whole-leaf amount	None	A fraction passes into the water
Added sugar	None, whisked plain	None, black	None
Time to make	About one minute	Two to five minutes	Three to five minutes

Portrait of Dr. Andrew Weil, co-founder of Matcha Kari

Reviewed by our co-founder

A physician has read every line on this page

Dr. Andrew Weil first drank matcha in Japan in 1959. He co-founded Matcha.com to bring the real thing to the United States, and he reviews the health content on this site the way he would a patient handout: every statement tied to a published study, the strength of the evidence stated, and nothing promised that the research does not support.

Andrew Weil, M.D.Harvard Medical School
FounderAndrew Weil Center for Integrative Medicine, University of Arizona
Co-founderMatcha.com
First bowl of matchaJapan, 1959

How we review

Our standard for anything we say about health

Published studies only
Every claim cites a peer-reviewed study or review, listed at the end of the page. No "studies show" without a number next to it.
Evidence rated
Strong, moderate or early, based on how many human trials exist and whether they used matcha or isolated compounds.
Physician reviewed
Dr. Weil reads the page and signs off on the wording. The review date is shown at the top and changes only when he has reviewed it again.
And counting
We revisit the page at least once a year. A benefit is added when a new human trial supports it, and removed if the evidence turns. The count is the current state of the research, not a slogan.

Common questions

Questions people ask us

Is it fine to drink matcha every day?

For most adults, one or two bowls a day fits comfortably within common caffeine guidance. If you are pregnant, nursing, or sensitive to caffeine, check with your clinician about what amount is right for you.

How much caffeine is in a serving of matcha?

It depends on the grade and the amount you whisk. We publish the caffeine measured in our lab results for each matcha, per gram, on its product page, so the number you see is the number we measured.

Does matcha have more antioxidants than brewed green tea?

Yes. With matcha you drink the whole ground leaf rather than an infusion, and a 2003 analysis found EGCG concentrations in matcha many times higher than in a common brewed green tea.⁶

Does matcha break a fast?

A bowl of matcha whisked with water alone has close to zero calories and no sugar. Lattes with milk or sweetener are a different matter.

When is the best time to drink matcha?

Most people drink it in the morning or early afternoon. Because it contains caffeine, we suggest finishing your last bowl six to eight hours before bed.

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Sources

The studies behind this page

Written by: Matcha Kari editorial
Reviewed by: Andrew Weil, M.D.Co-founder, Matcha.com
Last reviewed: October 21, 2026

†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. The information on this page summarizes published research for general education and is not medical advice. Talk with your healthcare provider about what is right for you.

References

Haskell CF, Kennedy DO, Milne AL, Wesnes KA, Scholey AB. The effects of L-theanine, caffeine and their combination on cognition and mood Biological Psychology, 2008
Owen GN, Parnell H, De Bruin EA, Rycroft JA. The combined effects of L-theanine and caffeine on cognitive performance and mood Nutritional Neuroscience, 2008
Nobre AC, Rao A, Owen GN. L-theanine, a natural constituent in tea, and its effect on mental state Asia Pacific Journal of Clinical Nutrition, 2008
Dietz C, Dekker M, Piqueras-Fiszman B. An intervention study on the effect of matcha tea, in drink and snack bar formats, on mood and cognitive performance Food Research International, 2017
Unno K, et al. Stress-reducing function of matcha green tea in animal experiments and clinical trials Nutrients, 2018
Weiss DJ, Anderton CR. Determination of catechins in matcha green tea by micellar electrokinetic chromatography Journal of Chromatography A, 2003
Kochman J, Jakubczyk K, Antoniewicz J, Mruk H, Janda K. Health benefits and chemical composition of matcha green tea: a review Molecules, 2021
Dulloo AG, et al. Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans American Journal of Clinical Nutrition, 1999
Hursel R, Viechtbauer W, Westerterp-Plantenga MS. The effects of green tea on weight loss and weight maintenance: a meta-analysis International Journal of Obesity, 2009
Sakurai K, Shen C, Ezaki Y, et al. Effects of matcha green tea powder on cognitive functions of community-dwelling elderly individuals Nutrients, 2020
Guest NS, et al. International Society of Sports Nutrition position stand: caffeine and exercise performance Journal of the International Society of Sports Nutrition, 2021
Hidese S, et al. Effects of L-theanine administration on stress-related symptoms and cognitive functions in healthy adults: a randomized controlled trial Nutrients, 2019
Heinrich U, Moore CE, De Spirt S, Tronnier H, Stahl W. Green tea polyphenols provide photoprotection, increase microcirculation, and modulate skin properties of women Journal of Nutrition, 2011
Lodhia P, et al. Effect of green tea on volatile sulfur compounds in mouth air Journal of Nutritional Science and Vitaminology, 2008
Kuriyama S, et al. Green tea consumption and mortality due to cardiovascular disease, cancer, and all causes in Japan: the Ohsaki study JAMA, 2006
Willems MET, Şahin MA, Cook MD. Matcha green tea drinks enhance fat oxidation during brisk walking in females International Journal of Sport Nutrition and Exercise Metabolism, 2018
Ruxton CHS, Hart VA. Black tea is not significantly different from water in the maintenance of normal hydration in human subjects: results from a randomised controlled trial British Journal of Nutrition, 2011
Baba Y, Inagaki S, Nakagawa S, Kobayashi M, Kaneko T, Takihara T. Effects of daily matcha and caffeine intake on mild acute psychological stress-related cognitive function in middle-aged and older adults: a randomized placebo-controlled study Nutrients, 2021
Uchida K, Meno K, Korenaga T, Liu S, Suzuki H, Baba Y, et al. Effect of matcha green tea on cognitive functions and sleep quality in older adults with cognitive decline: a randomized controlled study over 12 months PLoS ONE, 2024
Shigeta M, Aoi W, Morita C, et al. Matcha green tea beverage moderates fatigue and supports resistance training-induced adaptation Nutrition Journal, 2023
Willems MET, Foster CT. Effects of matcha green tea on heart rate variability and physiological and metabolic responses in young adult females Dietary Supplements and Nutraceuticals, 2024
Baba Y, Takihara T, Okamura N. Matcha does not affect electroencephalography during sleep but may enhance mental well-being: a randomized placebo-controlled clinical trial Nutrients, 2024
Morishima S, Kawada Y, Fukushima Y, Takagi T, Naito Y, Inoue R. A randomized, double-blinded study evaluating effect of matcha green tea on human fecal microbiota Journal of Clinical Biochemistry and Nutrition, 2023
Sokary S, Al-Asmakh M, Zakaria Z, Bawadi H. The therapeutic potential of matcha tea: a critical review on human and animal studies Current Research in Food Science, 2023
Sławińska P, Raczkowska E. Matcha as a source of bioactive compounds: a review of health-promoting properties and potential applications Nutrients, 2026

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40 ways matcha supports your health, and counting

The short version

Does matcha give you steady energy without the crash?

1. Steady energy without the crash

2. Less jitter than coffee

3. A way to cut back on caffeine without quitting

4. A pre-workout that is just tea

5. A better second coffee

Why does matcha feel calm and clear at the same time?

6. Sharper attention and reaction time

7. Better performance on demanding tasks

8. Calm and alert at once

9. Lower anxiety scores in a matcha trial

10. Thinking clearly under pressure

11. A smaller cortisol rise during a training block

12. A calmer resting heart rhythm

13. A companion to meditation

14. L-theanine studied for sleep quality

15. A quicker start to the morning

How much more EGCG is in matcha than in brewed green tea?

16. Many times the EGCG of brewed green tea

17. The whole leaf, nothing left in the pot

18. Polyphenols beyond EGCG

19. Chlorophyll from shading

20. Vitamins and minerals in the leaf

21. Polyphenols studied for skin

22. Fresher breath, for a while

23. Part of healthy aging

24. What large cohorts show about green tea drinkers

Does matcha support a healthy metabolism?

25. A modest rise in daily energy expenditure

26. More fat oxidation during a brisk walk

27. Small, measurable help with weight maintenance

28. No sugar, almost no calories

29. Fits a fast

30. A replacement for energy drinks and soda

31. Counts toward your daily fluids

32. A little fiber, because you eat the leaf

33. Less fatigue after training

34. A shift in gut bacteria within two weeks

What happens when matcha becomes a daily ritual?

35. A one-minute ritual

36. A habit that is easy to keep

37. Reading faces better after a year

38. The habit travels

39. More L-theanine than regular green tea

40. You know exactly what is in it

Matcha vs. coffee vs. brewed green tea

A physician has read every line on this page

Our standard for anything we say about health

Published studies only

Evidence rated

Physician reviewed

And counting

Questions people ask us

Matcha for the bowl, the latte and the road

Premium Ceremonial Master’s Blend Matcha

Organic Superior Matcha

"Matcha on the Go" Organic Ceremonial Stick Packs

The studies behind this page

References

More on matcha and wellness.

Matcha vs Coffee: Which is Better for Focus and Energy

Is Matcha Good for Skin Health? What to Know About Antioxidants and UV Stress

Is Iced Matcha as Healthy as Hot Matcha?

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