Tea : Benefits of matcha

BY madras.ponnu June 18, 2025

Matcha is everywhere! There is just no escaping it! All the reels, shorts and videos of all formats and lengths are green. Green this, chasen that, latte this, tonic that!

What is matcha?

Japanese matcha is a type of powdered green tea (Camellia sinensis) of the Tencha variety, grown in a traditional way. Shading of the plants during the growth period enhances the processes of synthesis and accumulation of biologically active compounds, including theanine, caffeine, chlorophyll and various types of catechins. Green tea contains four main catechins, i.e., (-)-epicatechin (EC), (-)-epicatechin-3-gallate (ECG), (-)-epigallocatechin (EGC) and (-)-epigallocatechin-3-gallate (EGCG), of which the latter is the most active and abundant and matcha is their best condensed source. (1)
The shading process increases the levels of chlorophyll, amino acids (notably L‑theanine), and bioactive compounds, while decreasing catechins in the leaf; because the whole leaf is consumed in powdered form, matcha provides a much higher concentration of nutrients compared to steeped green tea—roughly three times more catechins and substantially more caffeine and theanine per serving. The unique farming and processing yield a vibrant green, umami-rich powder that is whisked into hot water and drunk whole, offering both flavor and a potent nutrient profile.(2)

Benefits of matcha

Due to its unique chemical composition and prized flavour, which sets it apart from other tea beverages, it is considered the highest quality tea. Its health-promoting properties are attributed to the high content of antioxidant and anti-inflammatory substances. Studies confirming the high antioxidant potential of tea beverages claim that it originates from the considerable content of catechins, a type of phenolic compound with beneficial effects on human health. Due to its potential for preventing many diseases and supporting cognitive function, regular consumption of matcha may have a positive effect on both physical and mental health

#1 : cognitive function

Consumption of green tea is regarded as an effective dietary intervention to promote clarity of mind and cognitive function. These health benefits are attributed mainly to epigallocatechin gallate (EGCG). EGCG intake enhances cognitive function, improves insulin sensitivity and decreases amyloid-β production in the brain, thus reducing neuroinflammation and preventing neuropathologies related to neurodegenerative diseases, including Alzheimer’s disease. (3)

#2 : Diabetes, obesity & gut health

Studies have shown that matcha has the potential to mitigate weight gain, elevated blood lipids, and liver damage caused by a high-fat diet (HFD) in mice (J. Zhou et al., 2021). In addition, matcha can also inhibit JAK2/STAT3 signaling pathway to prevent obesity-induced hypothalamic inflammation (J. Zhou et al., 2020). A recent prospective study has suggested that incorporating matcha into one’s diet may result in notable decreases in body weight, body mass index, waist circumference, and fasting blood glucose levels in individuals who are obese (El-Elimat et al., 2022). The supplementation of matcha may have the potential to counteract weight gain and adipose tissue accumulation induced by a HFD. (4)

#3 : Reduces fatigue & helps with resistance/strength training

In a study aimed to investigate the effects of matcha beverage intake on muscle adaptation to resistance training, healthy, untrained men were randomized into placebo and matcha groups. Participants consumed either a matcha beverage containing 1.5 g of matcha green tea powder or a placebo beverage twice a day and engaged in resistance training programs for 8 (trial 1) or 12 weeks (trial 2). In trial 1, maximum leg strength after training tended to increase more in the matcha group than that in the placebo group. In the matcha group, subjective fatigue after exercise at 1 week of training was lower than that in the placebo group. Gut microbe analysis showed that the abundance of five genera changed after matcha intake. The change in Ruminococcus, Butyricimonas, and Oscillospira compositions positively correlated with the change in maximum strength. In trial 2, the change in skeletal muscle mass in response to training was larger in the matcha group. In addition, the salivary cortisol level was lower in the matcha group than that in the placebo group. Daily intake of matcha green tea beverages may help in muscle adaptation to training, with modulations in stress and fatigue responses and microbiota composition.(5)

#4 : Mood, Stress & memory

Several randomized controlled trials (RCTs) demonstrate that daily matcha intake can enhance attention and select aspects of memory. In younger adults (n=23), a single 4 g dose of matcha significantly improved performance in tasks measuring attention and psychomotor speed compared to placebo, although effects on mood were not significant. Using a randomized, placebo-controlled, single-blind study, 23 consumers participated in four test sessions. In each session, participants consumed one of the four test products: matcha tea, matcha tea bar (each containing 4g matcha tea powder), placebo tea, or placebo bar. The assessment was performed at baseline and 60min post-treatment. The participants performed a set of cognitive tests assessing attention, information processing, working memory, and episodic memory. The mood state was measured by means of a Profile of Mood States (POMS). After consuming the matcha products compared to placebo versions, there were mainly significant improvements in tasks measuring basic attention abilities and psychomotor speed in response to stimuli over a defined period of time. In contrast to expectations, the effect was barely present in the other cognitive tasks. The POMS results revealed no significant changes in mood. The influence of the food matrix was demonstrated by the fact that on most cognitive performance measures the drink format outperformed the bar format, particularly in tasks measuring speed of spatial working memory and delayed picture recognition. This study suggests that matcha tea consumed in a realistic dose can induce slight effects on speed of attention and episodic secondary memory to a low degree.(6)

#5 : Improved sleep quality

 Nutritional intake is closely related to lifestyle habits; therefore, nutrition is a pivotal factor in the prevention of dementia in the preclinical stages. Matcha green tea powder (matcha), which contains epigallocatechin gallate, theanine, and caffeine, has beneficial effects on cognitive function and mood. Ninety-nine participants, including 64 with subjective cognitive decline and 35 with mild cognitive impairment were randomized, with 49 receiving 2 g of matcha and 50 receiving a placebo daily. Changes in cognitive function and sleep quality were analyzed using a mixed-effects model. study suggests regular consumption of matcha could improve emotional perception and sleep quality in older adults with mild cognitive decline. (7)

Another 4-week RCT in adults aged 27–64 showed that 2.7 g matcha led to improved subjective sleep satisfaction (via Oguri–Shirakawa–Azumi index) and shorter wake-up times, even though objective EEG metrics remained largely unchanged (Muto et al., 2024)(8)

Parameters reducing the antioxidant potential

Water Temperature

One parameter which has a significant effect on the chemical composition and health-promoting properties of a tea beverage is the temperature of the water used to make the infusion. This is related to the extraction of biologically active compounds and higher kinetic energy in tea brewed at a high temperature. In all green teas, antioxidant capacity increased together with the temperature of water used to prepare the infusion, and the optimal values were observed at the highest temperature with a 3-min brewing time. It was concluded that the antioxidant potential of green tea increases proportionately to its phenolic content. Additionally, the powdered form had the highest parameters of all the green teas, and the required extraction time was the shortest. Extending the brewing time of powdered matcha did not increase its antioxidant capacity.(3)

Dairy /Matcha Latte

Adding dairy does impact the health benefits of matcha, but the extent depends on the specific compounds and study design. First, milk proteins—particularly casein—bind directly to catechins such as EGCG, forming complexes that may reduce their immediate bioaccessibility and antioxidant activity, as shown in in vitro and human studies (e.g., proteins grabbing polyphenols, masking bitterness). A human crossover study (n=24) showed that milk (and soy protein) reduced bioavailability of galloylated catechins by approx 32–37%, based on plasma AUC measurements, though non-galloylated catechins increased.

Sweeteners – Honey, Sugar, Syrups

The addition of milk, sugar and honey significantly (p<0.05) decreased the antioxidant activity of tea in a concentration-dependent manner. (9) However, non-nutritive sweetener stevia did not affect antioxidant activity and is recommended as an alternative to preserve benefits .

References

  1. Kochman, J., Jakubczyk, K., Antoniewicz, J., Mruk, H., & Janda, K. (2020, December 27). Health Benefits and Chemical Composition of Matcha Green Tea: A Review. Molecules (Basel, Switzerland). NLM (Medline). https://doi.org/10.3390/molecules26010085
  2. Sokary S, Al-Asmakh M, Zakaria Z, Bawadi H. The therapeutic potential of matcha tea: A critical review on human and animal studies. Curr Res Food Sci. 2022 Nov 23;6:100396. doi: 10.1016/j.crfs.2022.11.015. PMID: 36582446; PMCID: PMC9792400.
  3. Kochman J, Jakubczyk K, Antoniewicz J, Mruk H, Janda K. Health Benefits and Chemical Composition of Matcha Green Tea: A Review. Molecules. 2020 Dec 27;26(1):85. doi: 10.3390/molecules26010085. PMID: 33375458; PMCID: PMC7796401.
  4. Luo Y, Wen Y, Huang J, Chen B, Lv S, Qiu H, Li S, Liu S, Yang Q, He L, Yu Z, Zhao M, He M, Li D, Gu C. Matcha alleviates obesity by modulating gut microbiota and its metabolites. Curr Res Food Sci. 2024 Aug 17;9:100823. doi: 10.1016/j.crfs.2024.100823. PMID: 39253721; PMCID: PMC11381447.
  5. Shigeta, M., Aoi, W., Morita, C., Soga, K., Inoue, R., Fukushima, Y., … Kuwahata, M. (2023). Matcha green tea beverage moderates fatigue and supports resistance training-induced adaptation. Nutrition Journal, 22(1). https://doi.org/10.1186/s12937-023-00859-4
  6. 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 Res Int. 2017 Sep;99(Pt 1):72-83. doi: 10.1016/j.foodres.2017.05.002. Epub 2017 May 5. PMID: 28784536.
  7. Kochman J, Jakubczyk K, Antoniewicz J, Mruk H, Janda K. Health Benefits and Chemical Composition of Matcha Green Tea: A Review. Molecules. 2020 Dec 27;26(1):85. doi: 10.3390/molecules26010085. PMID: 33375458; PMCID: PMC7796401.
  8. 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 Aug 31;16(17):2907. doi: 10.3390/nu16172907. PMID: 39275223; PMCID: PMC11397442.
  9. Korir MW, Wachira FN, Wanyoko JK, Ngure RM, Khalid R. The fortification of tea with sweeteners and milk and its effect on in vitro antioxidant potential of tea product and glutathione levels in an animal model. Food Chem. 2014 Feb 15;145:145-53. doi: 10.1016/j.foodchem.2013.08.016. Epub 2013 Aug 11. PMID: 24128460.

 

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