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Matcha Tea - The Health Benefits
Drinking matcha tea, whether straight or in a matcha latte, is all the rage at the moment, and that’s not likely to change. After all, matcha tea is one of the most nutrient-rich teas you can drink.
Sourced from the Camellia sinensis plant, the same plant regular green tea comes from, matcha is jammed-full of compounds that promote good health. Add to that, these compounds deliver a good dose of energy in a calm and focused format.
Let’s look at how matcha tea compares with regular green tea (and other hot drinks) when it comes to health benefits, and what the science says about the impacts of drinking matcha on your body.
Matcha Tea - An Antioxidant Powerhouse
We all have heard of antioxidants and know that they are great, but many of us don’t really understand why they help us so much. Here’s a quick rundown of why.
Our bodies naturally produce unstable molecules known as free radicals. Free radicals are either produced by our metabolism, or else are introduced to our body via a poor diet, sun exposure, and pollution. Free radicals are highly reactive and, via the process of oxidative stress, can damage the cells in our bodies, as well as proteins and our DNA. Oxidative stress is linked to a range of chronic diseases and ageing.
Antioxidants have the effect of neutralising these free radicals. (The antioxidant donates an electron to the free radical, stabilising it and stopping cellular damage. Bonus—antioxidants can donate this electron without themselves becoming unstable.)
By neutralising the free radicals, antioxidants support cellular health overall, as well as reduce the risk of conditions like cancer, heart disease, and neurodegenerative disorders developing. They also help reduce inflammation, and support the immune system. Antioxidants have also been shown to support healthier skin.
Why are we talking about antioxidants? Because matcha tea is packed full of them!
The Health-Promoting Properties in Matcha Green Tea
Matcha includes a number of properties that assist in good health. These include:
1. Catechins
Catechins are a plant compound found in tea leaves, and work as an antioxidant. Matcha tea contains EC (Epicatechin), EGC (Epigallocatechin), and ECG (Epicatechin gallate), which are known to promote heart health, support immunity and help you manage weight. Additionally, EGCG (Epigallocatechin gallate), the most potent and abundant catachin in matcha, is well known for its anti-cancer and anti-inflammatory properties.
Whilst these catechins exist in regular green tea in leaf form, they’re more concentrated in matcha, as you consume the entire leaf rather than drink an infusion. Research from the Journal of Chromatography confirmed that matcha contains substantially more EGCG than traditional green tea, with a cup of matcha offering 137 times more EGCG than a cup of steeped green tea. This makes matcha one of the most anti-oxidant foods available.
2. L-Theanine
L-Theanine is an amino acid that promotes calm focus, and helps to diminish feelings of stress. It is also said to help modulate caffeine absorption, and helps to regulate how your body both absorbs and responds to caffeine, which naturally occurs in matcha tea. The L-Theanine can put the brakes on the body’s uptake of caffeine, leading to a more sustained energy burst, rather than a spike of energy that might leave you feeling jittery.
3. Chlorophyll
Chlorophyll is a natural detoxifier. It helps to eliminate toxins and heavy materials from the body. (It’s also responsible for matcha’s enticing bright green colour.)
4. Vitamin C (Ascorbic Acid)
Matcha tea contains vitamin C, which supports our immune system by fortifying the skin’s barrier against pathogens and helping white blood cells work effectively.
Vitamin C also helps to regenerate and enhance the effectiveness of other antioxidants in the body, such as vitamin E, making them more potent in protecting cells from oxidative damage.
5. Vitamin E
Vitamin E is a fat-soluble antioxidant that protects cell membranes from oxidative damage.
6. Polyphenols
Polyphenols are antioxidant compounds known to help reduce inflammation and promote long-term health.
These compounds work together to give matcha its strong health profile—particularly in supporting cellular protection, energy, and overall wellbeing.
Matcha for Skin Health, Energy & Weight
Energy and Focus:
The natural caffeine contained in matcha gives you the energy and alertness you need for studying or creative work, however as we all know, too much caffeine can result in a jittery feeling, and even scattered focus. Thankfully the L-theanine in matcha, when combined with caffeine, produces a state of relaxed focus.
A 2020 review in the journal Nutrients concluded that green tea and matcha may support cognitive performance and protect against neurodegenerative diseases.
Healthy Skin:
Inflammation in the body can wreak havoc on the skin, increasing the likelihood of developing acne and leading to flare ups in existing skin conditions. It can also lead to a skin that appears more aged.
Thankfully, the anti-inflammatory properties in matcha can help to combat the signs of ageing, reduce the flare ups of skin conditions, and help improve skin tone. The high antioxidant content in matcha also helps the skin guard against environmental stressors like pollution and UV rays.
Accelerated Calorie Burning:
A number of scientific studies have suggested that the caffeine and catechins in matcha may increase the number of calories a person burns, both during exercise, and at rest. So if this is something relevant to you, you might want to choose matcha over other beverages. (A study published in the American Journal of Clinical Nutrition found that catechins from green tea extract significantly increased fat oxidation during exercise.)
Should I Choose Matcha As My Morning Drink?
There are so many great drinks to enjoy when we wake, as well as at different intervals throughout the day. It’s a good idea to understand the impacts those drinks will have on your body, so you can make the right choice depending on your needs.
So let’s compare some popular hot beverages with matcha, to help you decide which drink to opt for (of course, matcha is a leading contender!).
Matcha vs Green Tea vs Black Tea vs Coffee
1. Caffeine Content and Energy Boost
- Matcha: ~70 mg of caffeine per cup. Balanced by L-theanine, you receive calm, sustained energy and mental clarity without jitters or crashes.
- Green Tea: 20–50 mg caffeine per cup. You receive a mild lift with gentle focus, suitable for caffeine-sensitive individuals.
- Black Tea: 40–70 mg of caffeine per cup. Slightly stronger than green tea, black tea’s caffeine provides alertness, but is missing L-theanine's calming influence.
- Coffee: ~95 mg of caffeine per cup. Offers a strong energy hit. May lead to anxiety, jitteriness,and or energy crashes in some.
2. Antioxidant Levels
- Matcha: Exceptionally high in antioxidants, especially catechins like EGCG, which combat oxidative stress, support immunity, and aid heart health.
- Green Tea: Also rich in catechins, but lower in concentration than matcha because the leaves are steeped rather than consumed whole.
- Black Tea: Contains theaflavins and thearubigins — different antioxidants formed during fermentation. These support heart health and may have anti-inflammatory effects.
- Coffee: Contains chlorogenic acid, a potent antioxidant with anti-inflammatory and metabolic benefits, however lower overall antioxidant levels compared to matcha.
3. Cognitive and Mood Benefits
- Matcha: Enhances calm focus and mental performance due to the synergistic effect of caffeine and L-theanine. Helps reduce stress while improving concentration.
- Green Tea: Offers light cognitive support and stress reduction due to its lower caffeine and moderate L-theanine content.
- Black Tea: Promotes alertness and may improve mood. Contains less L-theanine than green tea, so cognitive benefits are more caffeine-driven.
- Coffee: Boosts alertness and mood temporarily. May cause anxiety, restlessness, or sleep issues in some individuals.
4. Metabolism and Weight Management
- Matcha: Supports fat oxidation, boosts metabolism, and aids in weight management — especially when consumed before exercise.
- Green Tea: Also supports metabolic function and modest fat burning, though less potently than matcha.
- Black Tea: Emerging research shows black tea may support weight loss by altering gut bacteria and metabolic pathways.
- Coffee: Increases metabolism and can suppress appetite short-term. Benefits may decrease with regular use or calorie-laden additions.
5. Heart and Immune Health
- Matcha: Rich in catechins that help reduce LDL cholesterol, lower blood pressure, and boost immune response.
- Green Tea: Similar cardiovascular benefits, though not as concentrated as matcha.
- Black Tea: Shown to reduce blood pressure and improve cholesterol markers over time.
- Coffee: May lower the risk of certain heart conditions in moderation, but excess intake can raise blood pressure and heart rate in some individuals.
6. Digestive Impact and Acidity
- Matcha: Alkaline and gentle on digestion. Less likely to cause stomach irritation.
- Green Tea: Typically easy to digest, though drinking on an empty stomach may cause mild discomfort in some.
- Black Tea: More acidic than green tea, but generally tolerable. Can upset digestion for sensitive individuals.
- Coffee: The most acidic of the group. Can cause acid reflux, stomach upset, or irritation — especially if consumed on an empty stomach.
In Summary:
- Matcha offers the most balanced profile for calm energy, antioxidant support, metabolic benefits, and digestive gentleness.
- Green tea is ideal for light daily support with fewer stimulants.
- Black tea sits in the middle — stronger than green tea, gentler than coffee, with its own antioxidant benefits.
- Coffee provides strong stimulation and some metabolic perks but can overstimulate and/or irritate the system when overused.
Note that whichever beverage you choose, or if you choose all of them, you can always adjust the strength so that you get more or less of an energy hit, or a stronger or weaker flavour.
The Benefits of Matcha Tea Drinking We Haven’t Yet Mentioned!
Let’s not only consider the properties within matcha that aid good health. Worth mentioning is also the act of brewing matcha! Traditional matcha tea brewing can be itself calming, and lead to a range of health benefits.
Let’s look at the origins of matcha drinking, and how brewing and serving it the traditional way (or as close as you can) can offer you a range of wellbeing benefits that go beyond the tea’s nutrient content.
The Spirit of the Japanese Tea Ceremony
Matcha tea is not only a drink in Japan. Brewing and serving matcha is a ceremonial practice that brings people together in a quiet, focused, and harmonious way.
The chadō, (traditional Japanese tea ceremony), involves the careful preparation and consumption of tea, (usually matcha). The tea ceremony is rooted in Zen Buddhism and was formalised by tea master Sen no Rikyū in the 16th century. It is guided by four core principles, those being harmony, respect, purity and tranquility. The concept of ichigo ichie —“one encounter, one chance”—is often referred to in relation to this ceremony, which reminds us to observe each moment and cherish it as unique and unrepeatable.
The matcha tea ceremony host takes great care to create an atmosphere of deep hospitality (omotenashi). Every gesture in the ceremony is a quiet act of care and consideration for the guest, and is often carefully practised so that when ‘performed’, a tea-making gesture is done just once. The guest at a matcha tea ceremony is expected to show a great amount of respect and humility, and to understand how to engage with the host and others during the ceremony.
A japanese tea ceremony is a rich, aesthetic experience shaped by wabi sabi, a Japanese philosophy that finds beauty in simplicity, imperfection, and transience. The tea bowls used in the ceremony often include flaws, or are asymmetrical. The room is usually modest and built from natural materials. Guests are expected to dress in a subdued fashion, with no outlandish clothing or bold use of colour.
Overall, the japanese tea ceremony is an invitation to connect with others, pause, appreciate the ephemeral nature of life, and honour the beauty in the everyday. It is a supreme form of mindfulness practice, engaged in with others. Putting together the meditative practice of brewing tea, the time taken to relax and be calm, the quiet enjoyed, and the time spent with others, and you have an enriching experience that can only serve to benefit health and wellbeing. No scientific studies required!
So, Is Matcha Good for You?
In a word—yes. Matcha tea offers a rare combination of health benefits, from antioxidant protection and gentle detoxification to sustained energy and radiant skin. As well, the practice of brewing matcha can slow us down, and remind us to savour not only the taste of the matcha, but the moment itself.
Whether you’re swapping out your morning coffee or adding matcha to smoothies, matcha is a smart, science-backed addition to your wellness routine.
Matcha Tea at Tea Tonic
Tea Tonic’s matcha collection includes imperial grade organic matcha tea in 100g and 500g sealed bags, as well as handy 30g tins of matcha you can transport your matcha in.
We also stock essential matcha brewing tools, including a bamboo matcha whisk, matcha whisk stand, matcha starter set and matcha essentials set.
Want your matcha with extra flavour? Try our Peach Matcha Green Tea and Elderflower Matcha Green Tea, each blending 100% Stone Ground Organic Green Matcha with natural peach and elderflower flavours.