33 Ways Matcha Tea Supports Your Health, According to Science

As we kick off 2024 and new year's wellness, are you finding yourself curious about whether matcha is healthy? Are you interested in learning more about matcha benefits, including how drinking matcha every day might be one of the healthiest daily rituals in the world? We've got you covered when it comes to matcha green tea powder benefits!

Full of antioxidants and other healthful compounds, matcha powdered green tea is made up of finely powdered, young tea leaves. It's a high-quality type of green tea that has a long list of potential health benefits that are evidence-based.

Matcha benefits: The Proven health benefits of Macha Green tea, according to science

Although only your physician can provide medical advice, learn more below as our newly updated list now covers 33 potential matcha benefits that we (and the research!) find most exciting - exploring how matcha green tea powder may help support optimal health, according to data from leading nutritional experts and scientists! 

33 Evidence-Based Matcha Green Tea Health Benefits


clean, jitter-free energy from matcha. a matcha health benefit
With Matcha caffeine, there is no crash in energy levels or caffeine jitters. Unlike coffee, a cup of matcha tea contains a compound known as L-theanine, which alters the effects of the caffeine in matcha, often promoting relaxed alertness for an average of 6-8 hours. Read more. 


alleviate anxiety with matcha green tea
Drinking matcha regularly may help lower anxiety in people who regularly drink it due to its high concentration of L-theanine – an amino acid that calms the stimulating effect of caffeine on the body's nervous system. Research has shown that l-theanine in matcha tea powder may help foster a state of deep relaxation and alertness within 30 to 40 minutes of ingestion. Read more.


matcha can help you meditate
Matcha may be beneficial for meditation, with the natural compounds in matcha providing relaxed yet focused energy. Japanese zen monks have been using matcha green tea powder for hundreds of years, drinking powdered green tea to enhance their ability to meditate and concentrate for hours. Read more.


combat depression and boost your mood with macha
Matcha may be very helpful for giving you peace of mind and increasing your overall happiness without causing any drowsiness. Matcha also helps promote more balanced activity levels in the brain by offering a robust nutritional boost of key vitamins and trace minerals that may help address dietary deficiencies connected to depression. Read more.


increase short term memory and focus with matcha
When paired with caffeine in matcha, l-theanine does fantastic things for the brain. Drinking matcha may help help sharpen your memory, improve your focus, and shorten your reaction time. This makes matcha especially great to sip on during a hectic work day or before a big test. Read more.


100x the antioxidants than regular green tea. matcha is packed with healthy compounds.
Matcha is one of the planet's best natural sources of antioxidants, serving over 10x the amount of antioxidants typically found in a cup of green tea. The high levels of antioxidants in matcha powdered green tea may help stabilize harmful free radicals, which are often the culprits behind cellular damage and chronic conditions. Read more.


Matcha for better skin health
The high concentration of antioxidants and other healthy compounds in matcha may be exactly what your skincare routine is missing for a clear, smooth, healthy complexion. According to studies, matcha may help support and nourish all different skin types ⁠— from oily, acne-prone skin to dry, aging skin. Matcha may help protect skin against UV Rays and sun damage, fight off acne, alleviate redness, promote blood flow, and even help slow down the signs of skin aging. Read more.


Matcha can help balance out cholesterol levels
Drinking matcha green tea powder could be one of the simplest ways to help manage your cholesterol levels naturally. Studies have shown that individuals who drink matcha tea regularly have lower LDL (bad) cholesterol levels while at the same time having higher levels of HDL (good) cholesterol. Read more. 


matcha for heart health benefits. Proven benefits of green tea for your heart.
The combination of high antioxidants, amino acids, caffeine, and heart-disease-fighting vitamins and minerals make matcha especially good for boosting overall heart health. One study found men who drink matcha are 11% less likely to develop heart disease than those who don't drink matcha. Read more. 


Matcha for a stronger immune system. Benefits of Green tea for immunity.
Drinking matcha may help fortify and strengthen your immune system, helping limit the growth of bacteria or the invasion of viruses into the body. Match has high concentrations of EGCG, a potent catechin found in matcha, which is particularly effective at alleviating inflammation and enhancing overall immunity. Read more.


Matcha green tea can help melt away stubborn fat and help you lose weight. Green tea for weight loss.
Matcha may help you decrease your body fat composition and melt off stubborn belly fat. Studies have shown matcha may increase your body's thermogenesis – the rate at which your body burns calories. Just 2-3 cups of matcha daily may help the average person lose 3lbs over three months. Read more.


Support hormonal balance by drinking matcha daily. Green tea and hormonal health benefits.
Matcha may help support your overall hormonal balance, helping bring down estrogen levels as well as boost progesterone levels. Matcha also helps manage stress and improve gut health, which, if left unchecked, may also wreak havoc on your hormones. Try drinking matcha to help combat PMS symptoms and uncomfortable side effects of menopause. Read more.


Green tea as a pre-workout. matcha can help you get the most out of your workouts and exercise routines.
Have you tried matcha as a pre-workout? Matcha tea powder may help optimize your exercise routine and bring your training to a whole new level. Matcha has been shown to help boost overall athletic performance, increase alertness and reaction time, improve workout stamina, rev up your caloric burn, and even shorten the recovery time between hard training sessions. Read more.


Matcha as a natural aphrodesiac. Green tea for a healthier libido.
Matcha is an effective natural aphrodisiac for both men and women that may help boost libido and improve overall sexual pleasure. When you drink matcha, it may naturally help increase blood flow, alleviate anxiety, and increase sexual attraction and enjoyment. Read more.


matcha green tea for optimal hair health. supports hair regrowth.
When sipped on daily (for at least three months) or applied topically, matcha may support and improve your overall hair health. Matcha green tea powder may help protect against hair loss, support healthy regrowth, decrease the number of split ends, address sebum buildup, and may even slow down the premature graying of hair. Read more.


female-specific health benefits of drinking matcha green tea. green tea for women's health.
Matcha tea powder offers a long list of female-specific health benefits, such as alleviating menstrual cramps, helping address potential female reproductive disorders, improved bone health in women over 60, and reduced risk and onset of breast, cervical, and ovarian cancers. Read more.


Green tea for brain health. Support cognitive health with age through drinking matcha green tea.
Drinking matcha powdered green tea daily may help protect against cognitive decline in both older women and men, helping ward off dementia and helping boost memory thanks to its high amount of polyphenols and amino acids. One 12-week study that sought to determine how matcha impacted cognitive function in adults over 60 found that matcha significantly improved performance on recall and memory tests. Read more.


matcha is safe while pregnant. Matcha green tea is a safe source of caffeine during pregnancy and breastfeeding.
Matcha is a safe and sound source of relaxed, focused energy for expecting mothers. Unlike coffee, matcha green tea powder also comes with a longer list of added health benefits during pregnancy, thanks to its anti-inflammatory properties and high concentrations of antioxidants. Read more.


matcha is a good energy source while breastfeeding. helps in a variety of ways for young mothers. benefits of green tea while breastfeeding.
Matcha is a wonderful source of relaxed yet focused energy and safe for young breastfeeding mothers. So whether you have a two-month-old or a toddler going through 'terrible twos,' you may want to consider switching from coffee to matcha. Read more.


Male specific benefits of matcha green tea.
When it comes to male-specific health benefits, matcha may help combat diseases and conditions commonly found in men, such as heart disease, stroke risk, prostate cancer, hair loss, and more. Matcha may also be helpful in addressing erectile dysfunction and getting rid of stubborn belly fat. Read more.


Matcha is a better choice for sleep health than coffee. Green tea for sleep health.
Matcha has several natural compounds that deliver notable benefits for better sleep quality. L-theanine is especially good at making matcha green tea powder such a sleep-friendly, sleep-promoting drink of choice. L-theanine helps reduce the stress-related hormones and neuron excitement in the brain, which allows your brain to relax fully. Read more.


stay healthy with matcha while traveling and beat jet lag. Green tea for jetleg.
Matcha may help reduce and even reverse the oxidative stress triggered by traveling. Bringing matcha powdered green tes on the go with you while traveling may be a quick, easy, and natural way to support your immune system and stay healthy. In addition, matcha is the perfect way to help address all the little stressors of travel – such as lack of sleep, long flights, rental car lines, and changing time zones. Read more.


Matcha for oral and mouth health. Green tea and dental health.
Matcha tea powder may be very good for your mouth's health, helping fight off tooth decay and reducing the risk of gum disease and fungal infections. And if you grind your teeth –just one cup of matcha in the afternoon instead of coffee could be a huge help and something to smile about. Read more.


Green tea for dogs? matcha may have benefits for your dog's health.
Have you asked your vet about giving your dog matcha? In small amounts and when prepared thoughtfully, green tea may hold the potential to help your dog maintain a healthy weight, have fresher breath, less dandruff, and better behavior – to name a few. Just remember every dog is different, and all dog breeds have unique needs. Read more.


Matcha green tea does not break a fast. its good while fasting to have matcha and revs up metabolism.
You can enjoy a cup of matcha without worrying about breaking your fast. When prepared traditionally, matcha green tea powder has practically zero calories and may even help boost weight-loss results when intermittent fasting. Read more.


Matcha green tea is full of healthy compounds due to being shade grown. High in chlorophyll.
The exceptionally high concentration of catechins found in matcha makes it the best natural epigallocatechin gallate (EGCG) source. EGCG has been shown to help protect cells from DNA damage, promote the destruction of cancer cells, and activate enzymes that help inhibit tumor growth. Read more.


Have you tried matcha for arthritic pain and arthritis?
Drinking 2-3 cups of matcha daily may help you manage arthritic pain. The antioxidants found in matcha green tea powder may help reduce inflammation and slow cartilage breakdown, making it a great drink of choice for those who have arthritis. Read more.


Does matcha make you poop? Yes, it keeps you regular! Find out why
Drinking matcha may help keep your digestive tract regular. Matcha may also help get you back on track if you have digestive issues, such as trouble pooping (constipation) or diarrhea (loose stool). Plus – unlike coffee – your body doesn't become 'dependent' on matcha to go to the bathroom. Read more.


Matcha is part of a healthy daily ritual that can improve your overall health and outlook on life.
Preparing matcha may be a meditative act for you that is easily integrated as a healthy daily ritual in your life. Matcha tea powder can be enjoyed by oneself or in the company of others, helping promote relaxation, happiness, and acceptance. Read more.


Matcha has cancer fighting properties with a lot of potential. Green tea and cancer.
Thanks to the high level of catechins found in matcha and other healthful compounds, studies point to drinking matcha regularly to potentially helping support a lower the risk for several types of cancer, such as lung cancer and prostate cancer, with researchers saying the polyphenol concentrations in matcha play a key role. Read more.


Matcha is a healthier alternative for kids than sodas. Replace energy drinks and soda with matcha.
Energy drinks and sodas often contain a lot of hidden sugars and unnecessary additives. High-quality matcha has a natural sweetness and caffeine content that may help replace unhealthy beverage choices. In addition, no other energy drink is known to provide the calming effect that matcha powdered green tea does. Read more.


Naturally support fertility with matcha. Green tea for fertility health while trying to conceive.
Matcha is not only helpful for women trying to conceive but is also helpful in improving sperm count and quality in men. Matcha may help support female fertility by keeping eggs healthy and decreasing the chances of early pregnancy loss. In men, matcha may help reduce sperm abnormalities while also delivering some relaxed, focused energy. With healthier and happier reproductive systems comes a boost to fertility and healthy pregnancy. Read more.
matcha for bone health


Drinking more matcha daily may be beneficial for your bone health at any age— though especially so for men and women over 50 at risk of osteoporosis. According to new research, the combination of bioactive ingredients found in matcha green tea powder may help alleviate the discomforting symptoms associated with osteoporosis and osteoarthritis, lower your risk of bone fractures, and support helping build stronger bones. Read more.

All of this information on the health benefits of matcha tea are based on published scientific evidence, written by our health journalists and fact checked by our own health experts. If you intend on taking matcha for it's potential health benefits, we always recommend speaking with your healthcare provider or practitioner first.

macha health benefits

What Is Matcha Green Tea?

There's no question that green tea is good for you, but matcha takes health benefits to a whole new level. When you make conventional loose-leaf green tea, you discard the leaves and any nutrients left behind after hot-water infusion.

Matcha tea uses the entire leaf, made by grinding each specially grown and harvested for use in this fine powder. Since none of the rich nutrients are lost, matcha holds the ultimate green tea superpowers for health.

Grades of Matcha

Matcha runs from the highest grades to the lowest. Based on a variety of factors, the highest-grade is grown and harvested in Japan under the most pristine, hand-picked, and optimum conditions.

These higher grades have a brilliant green color, rich aroma, and a distinct, but not bitter taste. Traditional tea ceremonies use ‘premium’ or ceremonial grade to make thick tea, and many daily drinkers outside of traditional settings prefer this quality for its bold flavor, striking emerald-green color, energy-building properties, and health benefits.

Below the ceremonial grade is ‘Usucha’ or thin-tea which offers a strong balance of premium characteristics (color, aroma, effects) while being lower cost and with a marginal range of bitter notes. This sharper taste can be preferred by some, though is traditionally considered unfit for ceremony. The added bitterness comes from a higher tannin content (i.e. polyphenols which are good for our health), so you’re still getting all of green tea’s superpowers.

At the end of the matcha spectrum, culinary-grade still has many valuable uses and most all of the same health benefits. This grade of matcha is used to impart a sweet and savory flavor into many of your  favorite recipes.It’s perfect for smoothies, cookies, cakes, soba, and even green tea ice cream.

The lower cost of culinary grade comes with a greater range of bitterness; this is usually because the leaves used are more mature, and harvested later in the season, meaning the rich chlorophyll and amino acids like L-theanine are still present but with a greater tannin and catechin content. Culinary uses aside, it’s a great low-cost option for an immediate health-boost.

maccha tea health benefits

Why Is Japanese Matcha Superior to Matcha Grown in Other Regions?

The story of matcha is centuries old. Japanese Zen monks first learned its value when they drank matcha before long hours of meditation. Once they discovered that drinking matcha enhanced their focus and kept them awake during long sessions of mental focus, it wasn't long before the Samurai adopted it as a ritual which optimized physical and cognitive performance during training and battle.

With strong roots in Japanese culture, the growing and harvesting of matcha has developed as a labor-intensive agricultural technique. Perfected over the past millennium, today the best of Japanese matcha tea is produced in Uji, a region known for its superior quality and the careful attention each tea plant receives; matcha from this area represents the most brilliant of green color, smooth flavor, and it's amazing benefits on mood and health.

what is macha tea?

Is matcha good for you? Matcha gives you energy without the crash and jittery side effects of coffee and sugary drinks. Matcha does not spike insulin levels, is always non-GMO, and is compatible with keto, paleo, vegan,vegetarian, and virtually every other diet. It’s concentrated with important nutrients that are usually hard-to-get, or near-impossible in typical diets; that includes antioxidants, vitamins, minerals, chlorophyll, zinc, magnesium, and many more. With so many additional body-cleansing and supporting components, matcha is one of nature’s oldest solutions to better health, and is more time-tested and scientifically established than most every other pill or supplement out there. Not to mention, coffee which has only been around for about 400 years, matcha green tea has been connected to humans for more than 1,000 years.

Easily add a cup of matcha to your daily routine, and mix culinary grade into your favorite recipes. Matcha powdered green tea delivers super-powered health benefits you simply cannot find anywhere else.

Matcha vs Regular Green Tea

Loose-leaf green tea is rich in nutrients and health benefits. How does regular green tea stack up to matcha? Made from the entire leaf, matcha green tea's health benefits far outweigh those of traditional loose-leaf green tea.

You will have to drink 10 cups of loose-leaf green tea to get the antioxidants, L-theanine, vitamin C, carotene, vitamin B12, vitamin B6, and overall nutritional value you get in one cup of matcha.

Matcha vs Green tea

Matcha vs Coffee and Sugary Drinks

Matcha has caffeine like coffee, but your body processes it in a completely different way. The caffeine in matcha is released slowly, and the amino-acids control how it functions in the brain. This way you don’t get the jitters, anxiety, heart palpitations, or that familiar mid-afternoon caffeine crash from when you drink coffee. Unlike coffee, matcha also doesn’t irritate the gastrointestinal tract, instead it’s a probiotic for our gut-microbiome.

Matcha has an appropriate amount of caffeine to keep you mentally alert and is absorbed by the body more effectively to give you four to six hours of energy instead of the one to three you get from coffee. And, if you need an extra mid-day boost, you can even drink matcha in the early evening without worrying about interfering with your sleep. Matcha can provide you with jitter-free energy and focus.

Many common energy drinks  contain too much sugar, leading to tooth decay, weight gain, obesity, as well as an increased risk of type 2 diabetes. Matcha tea is not only low in calories but also free of the harmful effects of sugars,like those seen from soda, ready-to-drink coffees, and others.

Matcha vs Coffee | Macha vs. coffee

Matcha's Antioxidant Level vs Other Foods

Many foods have been given the label of “super” over time, but how many have truly earned it? Many of these so-called superfoods do contain nutrients that are good for you; Nuts, dark-chocolate, berries, fruits, and vegetables all provide health benefits. All part of a healthy diet, but in this case matcha tea truly earns the title of “superfood” when it comes to antioxidants.

Each food has been measured for their antioxidant capacities, in a unit called ORAC (Oxygen Radical Absorbance Capacity) Goji berries, for example, contain 253 ORAC units per gram. Dark chocolate contains 227. Pecans have 180; walnuts, 135. Pomegranates have 105, and wild berries, acai berries, broccoli and spinach all have less than 100. Where does matcha stand? Matcha green tea has a whopping 1,348 ORAC units per cup.

Matcha is not just a feel-good tea, It’s thus a real superfood that boosts your physical health, improves concentration, and delivers health benefits you don't get from other foods or beverages.

You may also be wondering . . .

Why Is Matcha Good for You?

Matcha tea may seem like just another type of tea, but nothing can be further from the truth. Regular green teas only use a fraction of the nutrients stored in the leaves. As the tea brews, only a small portion of the nutrients end up in the water. The rest is still in the leaves which are cast aside, and are already at a disadvantage because of subpar harvesting techniques.

Matcha tea, on the other hand, allows you to consume the whole leaf. This ensures that the full benefits will be made available to you; you’ll be leaving others in the dust by choosing matcha over loose-leaf green tea, reaching your full  potential with every cup.

Why Is Matcha More Costly Compared with Other Green Teas?

The price of matcha reflects the labor involved in producing it. In Japan, high-quality matcha is a luxury item, always expensive, but there are many grades of matcha. They vary in price as well as quality.

Food grade, or ingredient, matcha is used to make green-tea ice cream and other sweets, smoothies, and green-tea noodles (cha soba); it is relatively inexpensive. The most expensive high-grade matcha is drunk in the tea ceremony.

When to buy Culinary Grade Matcha?

Food grade, culinary, or sometimes ‘ingredient matcha’ can be used to make green-tea ice cream, sweets, smoothies, and green-tea noodles (cha soba); it is relatively inexpensive, where on the other end,the most expensive ‘ceremonial’ high-grade matcha is reserved for the traditional Japanese Tea Ceremony. Nonetheless, all matcha carries a shared host of health benefits and energizing properties.

What Does Matcha Taste Like?

Matcha green tea has a flavor often described as umami, or savory, typically associated with broths and cooked meats and pleasant to the palate. The lower grades of matcha progressively taste more bitter notes, which improper preparation can exacerbate. When you’re choosing a grade of matcha, decide on how you’d like to consume it, and be sure to sift it, and use only steamed, not boiling water. Culinary grades are not recommended for daily drinking, as the tannin content for many is unpleasant to taste, so that’s why it’s important to select a well-sourced Koicha (ceremonial grade, also known as thick tea) or Usucha (sipping tea, also known as thin-tea). 

Prepared right, and with the proper grade, matcha has an irresistible flavor. If that’s not your experience, double check your source, quality, and preparation style.

How Do You Make a Bowl of Matcha?

Follow these steps to make the perfect bowl of matcha:

  1. Heat water in a kettle until steam first appears. Water temperature should be around 180°F. Remove from heat. Water temperature is extremely important when making matcha to keep it from tasting bitter.

  2. Pour 1/2 cup of hot water into the waiting matcha bowl. Dip the whisk into the warm water. Remove whisk, discard water, and dry the bowl.

  3. Using a matcha tea scoop, measure 3 scoops, the approximate equivalent of 1 teaspoon into the warmed bowl.

  4. Add 1/4 cup of hot water.

  5. Use a matcha tea whisk to mix the tea and water. Begin slowly with a back-and-forth motion, and then increase the intensity with quick strokes to create a froth.

  6. Rinse the scoop and whisk. And enjoy your matcha.

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