is caffeine in matcha tea bad for you

Owing to the production process, green tea gives a modest caffeine boosts that result in a milder and steady source of stimulation that apparently aids in. Teas and infusions are becoming particularly popular among the health-conscious and those looking for a source of caffeine that doesn't leave them feeling. Green tea contains a key active ingredient, caffeine, which is a known mental stimulant. Green tea also includes the amino acid L-theanine, which creates a.

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Green Tea vs. Coffee: Which Is Better for You? We Asked a Nutritionist

Green Tea vs. Coffee: Which Is Better for You? We Asked a Nutritionist

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You’ve started your day with a cup of coffee for as long as you can remember. But maybe the caffeine doesn’t work its magic like it once did—or maybe it’s actually too powerful these days. It’s no surprise your coworker’s green tea is looking more appetizing every week. But is there that big a difference health-wise between the two drinks? We called on Dr. Felicia Stoler, DCN, a registered dietitian, nutritionist and exercise physiologist, to settle the green tea vs. coffee debate once and for all.  

RELATED: Why You Shouldn’t Drink Coffee on an Empty Stomach, According to a Nutritionist

Green Tea vs. Coffee: Which Is Better to Drink Every Day?

“They’re both very different in terms of structure, flavonoids and antioxidants,” says Stoler. The main caveat for both drinks is really their caffeine content—and how your body personally reacts to it. For instance, if you have no side effects from consuming caffeine but have acid reflux, green tea might be the better choice for you. If you literally hate the taste of green tea but coffee makes you jittery, it’s safe to stick to the java and cut back or use a mix of decaf and regular grounds. The TLDR: They’re both fine to drink on the regular—it’s just a matter of choosing what’s best for your body and needs. “Both [drinks] naturally contain caffeine, but there are decaffeinated versions available. I actually think if people consumed both, that would be great," says Stoler. "[It will] add some variety to the types of antioxidants and phytonutrients that you receive."

What Are the Health Benefits of Coffee and Green Tea?

Let’s face it: Most of us don’t drink coffee every day for our health. It’s typically for the caffeine boost, which we count on to drag us out of dream mode (and um, bed) and into real life every morning. We’d guess most green tea drinkers are in it for the energy boost too, though it has less caffeine. And the fact is, it’s tough for scientists to conclusively narrow down the perks or pitfalls of either drink. “The challenge with the research in humans is that it’s impossible to do longitudinal studies on [coffee or green tea] to isolate the benefits or harm without other confounding factors,” says Stoler. So, what do we know for sure?

Coffee, once colloquially thought to wreak havoc on the heart, is actually healthier than you may realize (before you add your caramel syrup and creamer, that is). Coffee is rich in antioxidants, which can help protect against type 2 diabetes, Parkinson’s and certain types of cancer. Some people also swear that coffee helps keep their bowel movements regular. Coffee’s caffeine content is great for times when you need a short burst of energy and focus, say before you hit the gym or give a big presentation at work.

Green tea is better for mellow relaxation and a subtler energy boost (it kills the 3-o’clock slump like a charm). Packed with cancer-fighting polyphenols, it can help burn fat, lower cholesterol and boost your metabolism. It can help fight against potential diseases like dementia, Alzheimer’s and Parkinson’s, as well as reduce your risk for heart attack or stroke. Green tea is loaded with antioxidants that help your body detox, slow aging and combat inflammation. Most notably, green tea has a ton of L-theanine, an amino acid that boosts dopamine and reduces anxiety. It may help you relax so well during the day that your quality of sleep might actually improve.

Stoler also notes that both beverages are solid ways to stay hydrated. “For people who don't like plain water, drinking coffee or green tea are a great way to increase fluid consumption. However, if you’re drinking either with lots of added ingredients (milk, cream, sweeteners, syrups, etc.), then it’s an easy way to add unnecessary calories.”

Are There Risks to Drinking Too Much Coffee or Green Tea?

Both the main pro and con to each of these beverages is caffeine—the side you’re on just depends on your body’s reactions to it. “Nobody wants a rapid heart rate or to be kept up all night,” says Stoler. Caffeine’s consequent effects are actually why some experts don’t recommend having a cup of joe first thing in the morning—especially women. Coffee increases cortisol, aka the stress hormone that helps regulate your energy and alertness throughout the day. Cortisol is naturally high in the morning, so giving yourself an extra dose when you wake up can blunt its production and get your natural cycle out of whack. In fact, some studies show that it can cause you to naturally produce more cortisol than you need. That can negatively impact your ovulation, weight and hormones over time.

If you’re drinking coffee first thing in the morning and on an empty stomach, here’s why you shouldn’t: Coffee stimulates acid production in the stomach (if you’re prone to GI issues or have GERD, odds are you already learned that the hard way). Neutralizing your stomach acid (and that of the coffee) with a calcium-rich breakfast, like yogurt and almonds, can save you a lot of discomfort down the line. Other potential downsides to drinking coffee may include reduced bone density, an increase in cholesterol and higher risk for heart disease—but the studies are sparse and the results are all in all pretty inconclusive. 

Green tea, on the other hand, is easier on the gut than coffee and pretty low-risk all around, unless you have a history of kidney stones. Green and black tea have high levels of oxalates, which can lead to the formation of more stones (though it’s pretty rare). Other downsides include stained teeth after long-term consumption, which coffee can also cause, and weakened iron absorption. Tanins, an antioxidant in tea, can interfere with and reduce how much iron your body actually absorbs in a meal.

What Can Happen When You Switch?

It all comes down to the caffeine. If you’re switching from green tea to coffee, you might notice you’re a little more jittery than usual. But switching from coffee to tea might give you symptoms of caffeine withdrawal. According to the Cleveland Clinic, cutting yourself off cold turkey can bring on headache, fatigue, concentration issues, muscle pain and even flu-like nausea. Withdrawal can last up to nine days; the more caffeine you’re used to consuming, the more severe the withdrawal can be. Since we’re talking about switching from coffee to green tea, you won’t be totally cut off from caffeine. Just try gradually reducing your intake (or substituting coffee with tea or decaf coffee) for a few days until you feel no symptoms.

If caffeine is still an issue even when you’ve switched to drinking mostly tea, think about switching to decaffeinated tea or coffee. Removing the caffeine and its effects from the equation actually sort of levels the playing field for both beverages. But you should know: Decaffeinated tea and coffee may not be as beneficial, because the decaffeinating process strips the drinks of some of their antioxidants. So, just decide what’s best for you based on the reason why you drink coffee or green tea in the first place: the energy boost, the health benefits or the routine itself.  

Tips for Switching from Coffee to Green Tea

If you’re hopping on the green tea train, drink it in the morning to wake up your brain, or during an afternoon slump—the exact time doesn’t matter much, because green tea actually *reduces* stress hormones like cortisol. And just for the record, you shouldn’t drink either beverage right before bed. Green tea has a third of the amount of caffeine that coffee does (about 30 milligrams versus 96), but it’s still to be avoided in the evening, namely in the couple of hours before you hit the hay. It’s still significant enough to trigger your hormones and adrenals, which translates to less sleep and late-night alertness.

Bottom line: Pay attention to how your body feels as you tweak your daily routine. Are you sleeping better? Feeling less anxious? Take note of what makes you feel your best and run with it. “Hot or cold, both drinks are great to consume and have health benefits,” says Stoler. “So, instead of thinking of it as either/or, consider how to make both work in the day.”

RELATED: Should You Drink Green Tea Before Bed? We Weight the Pros and Cons


What is matcha powder?

Recently while standing in line at a coffee shop, the person at the counter ordered a green tea with matcha powder. Immediately, I was curious. After all, aren’t we all curious about ingredients that might enhance our caffeinated beverages?

What is matcha?

Matcha means powdered tea.  The powder comes from green tea that is steamed, stemmed and then ground into powder. This process makes the tea powder quite pure and potent. This premium green tea has origins in both China and Japan in the 7th-10th century, which is pretty far back when you consider it’s still relevant and selling at our most popular coffee houses!

Why are people using matcha powder?
  • Although it contains caffeine, matcha (when used alone) contains almost a third less caffeine than a cup of regular black coffee and far less than the amount caffeine found in espresso coffee.
  • It’s quite pure in form. The entire tea leaf is used whereas with tea bags the entire leaf may not be in a tea bag. Water steeping a tea bag will only secrete a limited about of antioxidants.  
  • It has a sweet, grassy flavor. Tea is a plant-based food; eating plant-based food has been associated with good heart health.
  • The tea bag is eliminated. Matcha powder dissolves into water, milk or soy products, coffee, smoothies and baked goods. 
  • Some people say that drinking matcha tea gives them a sensation of mindfulness and relaxation. 
  • It is high in amino acid properties and antioxidant potency, more so than regular green tea.
  • It contains L-theanine, known to have a calming, relaxing effect.
Matcha powder: a few things to consider   
  • Tea leaves are grown in soil. Consider the quality of the soil, have leafs been exposed to pesticides or other contaminants?  Some tea contains significant amounts of lead in their tea leaves.
  • Read the package label. Look for product origin, if there are added ingredients and follow the directions and serving size as listed on the package.
  • Do not mix matcha powder with L-theanine supplements. Matcha already contains much higher levels of L-theanine than other types of green tea.
  • Using matcha powder will increase your caffeine intake. 
Caffeine has side effects, interactions and warnings, including:
  • Children and adolescents, those under prenatal care and individuals at high risk or with chronic diseases such as hypertension, diabetes, and cardiovascular disease should be mindful of the amount of caffeine they consume. 
  • Some antibiotics, and medications (anti-hypertensive) (asthma), and even herbals like Echinacea can interact or be interfered with, when combined with caffeine. 
  • Excess levels of caffeine can be deadly. Never mix or over consume caffeinated drinks such as sports drinks, energy drinks and caffeine pills.
  • Negative side effects are associated with caffeine and caffeine withdrawal. Caffeine affects the brain and other organs. 
  • Caffeine should be used in moderation. According to the The Food & Drug Administration healthy adults need to be below 400 milligrams of caffeine a day. Always check with your healthcare provider for their recommendation on your individual caffeine intake level.
Is matcha too good to be true?

If something seems too good to be true, it probably needs further examination.

The FDA regulates tea. This regulation includes a set of specific criteria that must be met by both sellers and manufacturers. This includes advertisement claims made by sellers and manufacturers.  All products must meet the FDA industry standards for nutrient content and requirements must meet and be listed in the FDA’s, 21 CFR 101.54(g). FDA Nutrient & Labeling.

Be guarded against claims which say ‘100% pure’ or other inaccurate health claims such as, ‘powerful antioxidants found in tea are believed to help prevent or cure cancer, Alzheimer’s and lower cholesterol,’ Claims using the term “antioxidant" must also comply with the  FDA Food Nutrient Content Claims.

To learn more about healthy eating, visit Michigan State University Extension.

This article was published by Michigan State University Extension. For more information, visit To have a digest of information delivered straight to your email inbox, visit To contact an expert in your area, visit, or call 888-MSUE4MI (888-678-3464).

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Matcha vs. Green Tea: Which Is Better for Your Health?

Drinking regular green tea is a lot like boiling kale and drinking the water. You get some of the nutrients, but most of it goes in the trash. With matcha tea, on the other hand, you consume the whole tea leaves and get all the nutrients. Plus, matcha is more nutrient-dense to begin with.

What's the Difference Between Matcha and Green Tea?

Matcha and green tea are both made from the leaves of the Camellia sinensis plant. However, there are some key differences.

  • Matcha is ground into a fine powder, whereas with regular green tea the leaves are left whole.
  • Matcha plants are kept in complete shade two weeks before harvesting, whereas regular green tea plants are exposed to sunlight.
  • Matcha leaves are steamed after harvesting, whereas green tea leaves are not.
  • Matcha tea uses the whole leaf, whereas with regular green tea the stems and veins are removed.
  • Matcha contains higher levels of the antioxidant epigallocatechin gallate (EGCG).
  • Matcha contains higher concentrations of amino acids like L-theanine and L-arginine.
  • Matcha contains more caffeine.

Plus, matcha tea powder can be added to food bars and baked goods.

Our Picks for the Best Matcha Green Teas

Each product featured here has been independently selected by the writer. Check out our full review methodology here. If you make a purchase using the links included, we may earn a commission.

Health Benefits of Matcha vs. Green Tea

Matcha tea and green tea both possess the same general health benefits. Each has the potential to:

  1. Relieve stress and anxiety
  2. Support cardiovascular health
  3. Reduce inflammation
  4. Promote weight loss
  5. Speed muscle recovery
  6. Reduce the risk of type 2 diabetes
  7. Enhance cognition

According to a 2017 meta-analysis, the compounds in green tea may boost cognition in healthy individuals. The study found "reliable evidence showing that L-theanine and caffeine have clear beneficial effects on sustained attention, memory, and suppression of distraction." This may be where the subtle differences lie. Overall, matcha has higher concentrations of L-theanine and caffeine. Therefore matcha tends to exert a more powerful feeling of "alert calm."

If you decide to drink green tea later in the day, opt for regular green tea. The lower caffeine content should be less likely to disrupt your sleep cycle.

A Week of Matcha 🍵 7 Ways to

How Each Tea is Produced and Prepared

Regular green tea is entirely sun-grown, meaning it's exposed to normal sunlight right up until the day it's harvested.

Matcha tea, on the other hand, is kept in the shade for the final 2-3 weeks before harvesting. The lack of sunlight triggers the plant to produce more chlorophyll, resulting in higher concentrations of therapeutic compounds. Shade harvesting is also responsible for the plant's distinct earthy aroma. Unlike regular green tea, matcha is steamed and then stone-ground into a fine powder.

Regular green tea is prepared by steeping the dried leaves in hot water for 30-45 seconds, then straining the liquid and removing the leaves.

Matcha tea, however, is prepared by mixing 1-2 teaspoons of matcha powder in a small amount of hot water using a traditional bamboo whisk or spoon. Once the powder is thoroughly mixed, more hot water can be added to taste.

Nutritional Content of Matcha vs. Green Tea

Although matcha and green tea both come from the same species of plant, Camellia sinensis, matcha has a higher concentration of therapeutic compounds. This is because the shade-harvesting practices of matcha yield higher levels of the alkaloid caffeine, the amino acid L-theanine, and the antioxidant EGCG.

According to a 2003 study, matcha contains roughly three times more EGCG than the average green tea. EGCG is thought to be responsible for several of green tea's health benefits, including reducing the risk of heart disease and fighting inflammation.

In a recent study published in The European Journal of Clinical Nutrition, researchers demonstrated that EGCG can effectively guard against oxidative damage. The L-theanine in green tea is largely responsible for green tea's calming effects.

According to a 2006 study published in The Journal of Herbal Pharmacotherapy, L-theanine accomplishes this by increasing levels of dopamine, serotonin, and GABA.

The Best Matcha Green Tea To Buy Online

Best Overall: PureChimp Matcha Green Tea

PureChimp Matcha Green Tea

  • 5% of the company's profits go to charity
  • Packaged in a recyclable glass jar with an aluminum lid
  • High-quality Japanese matcha with a less bitter taste

Best Organic: Chalait Matcha (Organic Grade)

Chalait Organic Ceremonial Grade Matcha Tea

  • Tested annually for pesticides and heavy metals like lead
  • Smooth mellow flavor with hints of chocolate, leafy greens, and snow peas
  • Small batch product made from hand-picked leaves

Best Ceremonial Grade: MatchaBar Ceremonial Grade Matcha

MatchaBar Ceremonial Grade Matcha

  • Highest caffeine and antioxidant levels on the market, according to the brand
  • Small batch product that is hand blended
  • Graded by a certified Chasi tea master

As I write this, I’m sipping on a rich, foamy latte made with almond milk. I taught myself how to make this at home, and I enjoy it most mornings when I’m not traveling, about 90 minutes after I get up. (That’s the best time to have your morning dose of caffeine.)

Here’s the twist: it’s not a coffee latte—it’s a matcha latte. And it’s delicious, earthy and roasted-tasting, a great pick-me up ritual for mid-morning.

I know a lot of you love your coffee—in the morning and all throughout the day. But that’s part of the problem. Caffeine is the single most abused stimulant across the world. Consuming too much caffeine and consuming it at the wrong times wreaks havoc with our sleep and circadian rhythms.

If you’re reluctant to even consider scaling back your coffee or switching to another daily pick-me up drink, hear me out. Matcha has a pretty exciting combination of benefits and protections you’ll want to understand.

What is matcha?

Matcha is a form of green tea that has been ground into a fine powder. You might recognize matcha from its intensely bright green color. The word matcha comes from the Japanese words for “ground” and “tea.” Matcha is derived from the plant Camellia sinesis, which is the source of many varieties of green teas and other teas. But matcha is grown and processed differently than standard teas—and those differences affect the flavor, the bio-chemical make-up, and the nutritional potency of the final product.

The practice of cultivating and preparing matcha is nearly 1000 years old. Unlike plants grown for other types of tea, the Camellia sinesisplants grown to make matcha are covered for several weeks of their growth cycle. Growing the tea leaves in shade, rather than under sun, causes the plants to step up their production of chlorophyll. This overproduction of chlorophyll contributes to higher concentrations of bio-chemical compounds in matcha, including polyphenols. Polyphenols are powerful, disease-fighting agents found in plants. In the human body, polyphenols appear to serve many functions that protect health and may diminish the risk of disease. They work as antioxidants, help to regulate genes and gene activity, and may contribute to a healthier gut microbiome. Shade growing of Camellia sinesisleads to matcha’s signature highly saturated green color, and it’s deep, rich, satisfying flavor. It also yields a plant with more caffeine. And shade growing tea creates a significantly higher concentration of an important amino acid you’ve heard me talk about before: L-theanine. (More on L-theanine in just a minute.)

When the plants are ready for harvest, its leaves are picked and ground into the powder that becomes matcha. Unlike regular tea, which is steeped with hot water and strained, matcha is combined directly with water (or milks) and added to food in cooking. Matcha delivers a higher dose of nutrients and beneficial compounds for a couple of reasons:

Its growing process creates leaves with higher concentrations of the tea plants’ health-protective natural bio-chemical compounds. (For example, research shows that in matcha levels of EGCG, the most plentiful polyphenol in tea, are at least 3 times higher than in standard green tea.)

When you consume matcha, you’re ingesting the plant leaves themselves, rather than the infusion created by steeping tea leaves.

I’m going to talk more about matcha in another article that’s coming up soon, and I’ll take an in depth look at the health benefits it may provide. You’ve probably heard about the powerful health benefits associated with green tea. An abundant, and growing, body of research shows that polyphenols and other compounds in green tea may help to lower risks for cancerand heart disease, reduce blood pressure, increase metabolism, and aid the body in regulating blood sugar and insulin, offering protection against and treatment for diabetesand other metabolic conditions.

These benefits are great, and on their own make matcha worth a serious look as an addition to your regular diet. But matcha, like coffee, contains caffeine—and at higher levels than regular green tea. And coffee has been shown to offer some health benefits, including as a source of polyphenols. So what makes matcha a healthier, more sleep friendly choice than the coffee you love so much?

Why is matcha better for sleep than coffee

The big sleep-related advantage that matcha has over coffee? It’s that amino acid I mentioned a little while ago: L-theanine. Tea is a potent source of L-theanine, and matcha has a substantially higher concentration of L-theanine than regular green or black tea.

I’ve written before about the benefits of L-theanine for sleep. L-theanine promotes both alertness and calm at the same time. It can put you in a state of wakeful relaxation, reducing stress and anxiety while at the same time improving focus and concentration. And though L-theanine can be highly beneficial for sleep, it works without any sedating effects. That makes it a nearly ideal natural compound for boosting mental energy and alertness during the day.

How does L-theanine accomplish all this? It elicits a series of effects in the brain. L-theanine:

  • Stimulates production of “calming” neurotransmitters that enhance concentration and mood, and also promote sleep. They include GABA, serotonin, and dopamine. (You can read more about GABA here.)
  • Reduces “excitatory” neurotransmitters that contribute to stress and anxiety
  • Boosts levels of alpha brain waves, which are associated with calm alertness and mental focu

L-theanine also lowers blood pressure and resting heart rate.

The relaxation and stress-relieving abilities of L-theanine make it a highly beneficial natural compound for sleep. A new study found significantimprovements to sleep satisfaction after 8 weeks of daily L-theanine consumption, in a group of people with anxiety. Studies show L-theanine reduces both the physical and psychological responses to stress. Both the mental and physiological aspects of stress—all states of heightened arousal–cause major obstacles for sleep.

Compare these L-theanine effects to some of the side effects of caffeine, especially when it’s over-consumed or ingested at the wrong times. Caffeine, especially in large amounts, can trigger anxiety and ratchet up stress. It exacerbates both mental and physical indicators of anxiety, including an elevated heart rate, rise in blood pressure and a worried, racing, overstimulated mind.

And caffeine, of course, is a major sleep disruptor. It keeps us alert and wired into the evenings, making it difficult to fall asleep. When we do eventually fall asleep, the presence of caffeine keeps us in lighter stages of sleep, depriving us of the deep, slow-wave sleep that contributes to a fully restorative night of rest. Caffeine is, among other things, a potent melatonin suppressor. We think of melatonin as being largely inhibited by light—and it’s true, evening light is a major culprit in suppression the melatonin we need for sleep. But research has found that coffee consumed before bed has an even greater ability to suppress melatonin production that bright light does. And the effects of caffeine linger in the body for a long time—it takes as much as 8 hours for caffeine’s stimulating effects to be cut by one half.

To be clear: consuming caffeine and drinking coffee aren’t exclusively bad for you. To the contrary. Coffee consumption is linked to a number of health benefits, from lowering diabetes risk to reducing risks for some cancers, to improving liver function and protecting brain health. Coffee is rich in antioxidants, including the same polyphenols found in matcha and other kinds of tea.

But the benefits of coffee tend to come from very moderate consumption, about 1 or 2 cups a day. (Those are regular size 8-ounce cups, not the jumbo kind.) Going beyond this moderate coffee intake often brings about the side effects I’ve described above, along with a rising tolerance for caffeine—meaning, the body needs more caffeine to get the daily alertness and energy producing effects. That increased dependence creates more problems with sleep, which leads to more reliance on caffeine, and more sleep-, mood- and performance-disrupting side effects. It’s a vicious, unhealthful cycle.

The benefits of the L-theanine – coffee combinationin matcha

But wait a minute. Matcha has caffeine as well as L-theanine, and more caffeine than what’s found in a cup of tea, thanks to the highly concentrated powder made from whole tea leaves.

Here’s where we get to one of the coolest, most sleep-friendly benefits of matcha. L-theanine can moderate and inhibit some of the negative effects of caffeine, while at the same time enhancing some of the benefits of caffeine, particularly for cognitive performance.

The combination of L-theanine and caffeine in matcha can deliver you the best of both, while mitigating a lot of the downsides of caffeine. L-theanine and caffeine balance each other out—and also combine forces to enhance several aspects of cognition beyond what either can do on its own.

Two natural chemical compounds, one—caffeine—is stimulating (aka excitatory) and the other—L-theanine—is relaxing (but not sedating). The GABA-enhancing, quieting down of the brain and central nervous system provided by L-theanine blocks a lot of the stimulating effects of caffeine. L-theanine has been shown in scientific study to limit caffeine’s ability to raise anxiety, and the blood pressure spikes that go along with caffeine-induced jitters. And a growing body of research indicates that the combination of L-theanine and caffeinecan have positive, uplifting effects on mood. (Caffeine on its own can also lift mood, but these mood-elevating effects can be quickly undone with even a slight over-consumption, and the onset of anxiety.)

And what about sleep itself? The boost in alertness with some protection against anxiety that this combination delivers is helpful for sleep. And research shows that L-theanine in combination with caffeine can work directly to the benefit of our nightly rest, helping to at least partially block the sleep disturbances that arise from caffeine consumption. For example, this 2012 study found that while L-theanine did not reduce the extra wakefulness that caffeine produces (not surprising since it’s not a sedative) it did counteract the reduction in deep, slow-wave sleep that results from caffeine in your system.

There’s more interesting, promising scientific news about how the team up of L-theanine and caffeine can benefit cognitive performance. The combination has been shown to enhance a range of cognitive abilities, including:

Getting the waking benefits of alertness, energy and focus from caffeine and L-theanine together, while also being shielded from the full impact of caffeine’s ability to severely disrupt sleep, is pretty close to a best-case scenario, one that deeply reinforces a healthy sleep routine. Think about it this way: if you’re alert and productive, feeling motivated and good throughout your day, and able to sleep well at night, you’re less likely to feel the need to reach for more and more caffeine to combat fatigue. That self-regulating force helps you avoid the increased caffeine tolerance and over-reliance that sends a lot of chronic caffeine users into an exhausted, sleep-deprived cycle.

This is why in the face off between matcha and coffee, matcha gets my vote. I only buy certified organic matcha and I find that since I go through a lot, the 1-pound tin is the winner for freshness every time. You can get it on Amazon.

I discovered this recipe (sources below) that I now use to make my daily matcha:

  1. ½ teaspoonMatchaDNA® tea (make sure your matcha is organic and not radiated, this brand I discovered checks all the boxes). The ceremonial is the highest quality.
  2. ½ cup Almond MilkSilk ® Unsweetened Vanilla (I use this Hello™ frother to get the perfect foam ). At the very least heat this up.
  3. Sweeten to taste withOrganic Blue Agave from Costco ®  (careful not to overdo it).


Pour hot (not boiling water) in a cup or bowl, mix in matcha, add agave and frothed milk (optional: Top with cinnamon or chocolate).

I find that playing around with the right amount of the of tea to sweetness to get the perfect cup is the best way. You can enjoy this hot or cold.

Some quick tips for keeping matcha sleep friendly

There’s a lot to like about the benefits and protections that matcha may offer. But it’s important to remember: matcha contains a stimulant in the form of caffeine. Although its stimulant effects seem to be reduced in matcha, thanks to the presence of L-theanine, they don’t disappear. It’s a smart, sleep-friendly strategy to use matcha thoughtfully, in moderation, and at the right times.

The best times for matcha?To take advantage of its alerting, focusing effects, don’t drink your cup of matcha right when you get up. When you first rise, your body’s own cortisol is already kicked into high gear, helping make you alert and energized. Wait a couple of hours, when your cortisol levels are making the first of a series of dips throughout the day.

I also recommend sticking to a mid-afternoon cut off time for any caffeine, including the caffeine in matcha. The same rules apply to coffee!

To understand more about the best times to consume caffeine for performance and sleep, check out my book, The Power of When.

Don’t load up with sugar.As with coffee drinks, if you drown your matcha in sugar, you’re adding calories, introducing another stimulant, and messing with your body’s bio rhythms and sleep. Want to know more about how sugar wrecks sleep? I wrote about it, here.

Don’t overdo.The reduced impact of caffeine through its pairing with L-theanine isn’t a license to over-consume. We don’t know all there is to know about how L-theanine and caffeine interact, and the evidence to-date isn’t telling us that this combination makes heavy caffeine consumption a good idea for sleep, mood, performance or health.

Sweet Dreams,

Michael J. Breus, PhD, DABSM

The Sleep Doctor™

dr michael breus the sleep doctor

Dr. Michael Breus

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Michael Breus, Ph.D - The Sleep Doctor is a Diplomate of the American Board of Sleep Medicine and a Fellow of The American Academy of Sleep Medicine and one of only 168 psychologists to pass the Sleep Medical Specialty Board without going to medical school. Dr. Breus is a sought after lecturer and his knowledge is shared daily in major national media worldwide including Today, Dr. Oz, Oprah, and for fourteen years as the sleep expert on WebMD. Dr. Breus is the bestselling author of The Power of When, The Sleep Doctor’s Diet Plan and Good Night!


21 Benefits of Green Tea Matcha

buy now

5,000 years ago, it was just a leaf. Now, it’s a lifestyle.

What are The Health Benefits of Matcha?

Energy without the crash or jitters

1. Energy Without the anxiety, crash or jitters

The combination of caffeine with l-theanine in matcha green tea provides a stable and extended boost of energy without the anxious jitters or side effects like you might have previously experienced with coffee and energy drinks.

The caffeine will gently pick you up, provide you with an extended energy boost and then will let you softly back down to earth.

Here's the Secret:
Matcha is 100% powdered green tea that gives you clean energy without excessive caffeine, sugar content and unknown chemicals. But don't worry, one scoop of Tenzo Matcha still contains same caffeine as one shot of espresso, but the energy lasts for hours!

matcha helps you focus

2. Matcha For Focus

Some things simply require a lot of thought. The combination of caffeine and l-theanine do wonders for concentration* (11). L-theanine boosts the production of alpha waves in the brain. These alpha waves encourage relaxation and induce a profound feeling of mental clarity and a more alert state of mind - the same mental state can be found in meditation and yoga practice. You know what you’re doing. Matcha is here to make sure everybody else does, too.

Less Caffeine, More Energy

Learn More

matcha boosts immune system

3. Matcha: Great For Immunity

Concerts are sick. Your friend’s new mixtape is sick.

Being sick, however, is not sick. Matcha green tea Fortifies the immune system and limits the invasion and growth of viruses and bacteria in the body. The special catechin antioxidant called EGCg is effective in fighting and protecting the body against various bacterial and viral infections* (21). EGCg binds to cells in the body and inhibits the growth of many disease-causing microorganisms including influenza A virus, Hepatitis Virus, Herpes Virus, and the bacteria that causes Strep Throat.

Tip: Learn to make a Green Tea Shot for a quick immunity boost! (don't worry - it's easy)

matcha helps burn calories

4. Matcha Burns Calories

Want to go the extra mile? Try adding matcha to your weight loss program and see what happens. EGCg and caffeine work together to naturally boost your metabolism and increase the number of calories you burn on a daily basis.

Matcha green tea utilizes fat as an energy source. Green tea catechins activate the body’s thermogenic fat burning activity* (13). In a 12-week study, it was found that ingesting green tea led to a significant reduction in BMI, waist circumference, body fat mass, and subcutaneous fat area of healthy Japanese men and women* (14). Bet your last workout wasn’t that easy!

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matcha improves heart health

5. Matcha May Improve Heart Health

Stay calm for this: Matcha green tea can help protect you from a heart attack or stroke* – and matcha green tea powder may be much more effective than steeped green tea when it comes to heart health (20). Introducing matcha green tea into your regular diet may significantly lower your risk of having a stroke or heart attack.

Of course, matcha isn’t all you need for a healthy heart. Experts recommend a healthy and regular eating pattern that includes whole grains, fruits and vegetables, fish, and foods that are low in sugar, fat, sodium and cholesterol. Eating right and exercise are key to a healthy heart!

matcha makes you smarterf

6. Matcha Makes You Smarter

One study looked at how people performed on a series of tasks designed to measure brain performance. Some participants consumed either matcha tea or a bar containing 4 grams of matcha, while the control group consumed a placebo tea or bar (22). The participants performed a set of cognitive tests assessing attention, information processing, working memory, and episodic memory (23) (24). The researchers found that matcha caused improvements in attention, reaction time and memory, compared to the placebo*.

Another study showed that consuming 2 grams of green tea powder daily for two months helped improve brain function in elderly people (25). After drinking 2 grams of matcha green tea every day for 3 months, the participant’s mental state examination scores improved significantly*. If only we had Matcha in high school!

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l-theanine enhances brainwaves

7. Matcha For Calmness

L-theanine is a rare amino acid found in high concentrations in matcha that crosses the blood-brain barrier and promotes a feeling of relaxation while reducing mental and physical stress* (9). L-theanine works with caffeine to provide a stable extended boost of energy with none of the usual jittery side effects of caffeine and stimulants. It’s a mouthful, but l-theanine has a lot to do with the relaxed state of mind you experience when you’re on matcha. Fun fact - l-theanine also gives Tenzo matcha its subtle sweet flavor* (10).

matcha has antioxidants

8. Antioxidants

Matcha Green Tea has the highest antioxidant rating of all major superfoods, and there’s even a test to prove it. According to The ORAC (Oxygen Radical Absorption Capacity) test, which measures the antioxidant levels in foods, Matcha Green Tea measures 1384 units per gram* (2). That’s 13x the antioxidants of pomegranates, 15x the antioxidants of blueberries, and 125x that of spinach. Say hello to feeling invincible!

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matcha antioxidants help your brain health

9. Catch The Catechins

Catechins are a rare group of molecules that have proven to be incredibly potent and beneficial antioxidants* (3). One Specific Catechin, called EGCg, makes up a large percentage of the total catechins in matcha green tea. This super molecule aids in weight loss and promotes a healthy brain and heart health. Matcha green tea and cocoa are the two best places to find catechins - Tenzo Tea and Chocolate!

matcha is better for your teeth than coffee

10. Matcha For Oral Health

90% of bad breath comes from bacterial cavities in your mouth. This is where bacteria breakdown sulfur-containing amino acids into foul-smelling volatile sulfur compounds (VSCs) (16). If the bacterial colonies in your mouth get out of control, bad breath will begin to run wild. You don’t want that (and neither do we).

Good news: When tested against gum, mints and other foods, green tea showed the largest reduction in the concentration of both H(2)S and CH(3)SH gases* (17). The antibacterial properties of green tea keep the bacteria (and your breath) at bay. Land ho.

Green tea vs coffee?

Coffee is very acidic, which means bacteria reproduce faster than your morning commute (18). When you add milk, creamers and even non-dairy creamers to your coffee, the overgrowth of bacteria in your mouth continues to get worse.

Matcha keeps your teeth strong and healthy. If you drink your matcha green it will help prevent the formation of cavities by preventing plaque build-up and inhibiting bacteria* (19). Find a dentist who wouldn’t recommend that.

Ready to make Matcha at home?

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matcha helps you loose weight

11. Matcha May Help You Lose Weight

Can you lose weight with matcha? Matcha contains EGCg (epigallocatechin gallate), which increases CCK (cholecystokinin), the hormone  responsible for making you feel full* (12). Drinking matcha between meals will help you feel full and resist those sneaky snacks that are full of calories.

Psst.. Sometimes we overeat when we’re cranky. Drinking matcha puts you in a better mood, makes you feel more relaxed and results in happiness. As a result of this phenomenon, you won’t need to snack or overeat to feel good.

matcha helps prevent disease

12. O2 Stress?

Oxidative stress is a real thing, and it occurs when oxygen-free radicals overwhelm the body and damage cells. This can lead to a wide range of illnesses and diseases including cancer, gene mutations, Parkinson’s disease, Alzheimer’s disease, heart attack and heart failure. The antioxidants in matcha actively seek out these molecules in the body and neutralize their harmful effects* (4)! It’s easy to prevent oxidative stress. Just be sure to have a constant supply of naturally occurring antioxidants in your diet. Anti-oxidants … Get it?

Experience the benefits of Matcha.

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matcha helps your skin

13. Your Skin

One of the many green tea benefits has to do with the fact that matcha is great for your skin! You can even make a matcha face mask and use it in all sorts of ways for beauty and skin care. The catechins in green tea work to trap and deactivate free radicals in the skin, which slows down signs of aging. Applying matcha directly to the skin in the form of a mask is one of the best ways to fight acne and symptoms of rosacea* (5).

Reduce Redness
Matcha powder has many anti-inflammatory properties*, especially EGCg, that reduce the redness associated with chronic skin conditions such as rosacea and acne. It is gentle enough for all skin types and brings soothing relief. Not only will your skin feel better, you’ll look better, too! Matcha diminishes redness, meaning you can walk out of your house with a face of confidence (6).

Improve Your Complexion
Matcha powder does crazy things to keep your complexion fresh and healthy. Not only does it reduce inflammation, it also offers a one-two punch for the skin to exfoliate and eliminate dead skin cells, then rejuvenate the underlying skin to improve your complexion. The only thing you’ll see is a better looking version of yourself!

“You Look Great!”
Thanks! That’s because matcha powder diminishes the signs of aging. Let’s face it. This is one of the biggest reasons we take care of our skin. Matcha protects against UV damage and improves skin elasticity* (7). It even stimulates elastin production to add volume to the skin and protects it against those free radicals cause sun damage, age spots, dry skin, and yes, wrinkles.

Your Face is Not an Oil Refinery
And it doesn’t have to feel like one. Oily skin is one of the leading reasons why we have breakouts. The good news? Matcha treats oily skin. The tannins in matcha actually shrink pores and reduce the production of oil associated with acne. Matcha is especially beneficial as it removes oil from the skin and slows the production of the oil causing the acne.

All Skin Types, Welcome
Matcha masks are made from food, not chemicals, which makes it about the most natural skin care product out there. That’s why it is gentle enough for younger skin yet strong enough for skin that needs a little boost to look better. Not all heroes wear capes.

matcha improves cholesterol

14. Better Cholesterol

Studies of different populations revealed that people who drink Matcha green tea on a regular basis have lower levels of LDL (read: bad) cholesterol*, while at the same time displaying higher levels of HDL (read: good) cholesterol. HDL sweeps away bad cholesterol from arteries, preventing atherosclerosis. The clogged arteries that result from atherosclerosis can lead to a heart attack or stroke. Long story short, avoid LDLs.

Proof: The first human study to show that green tea reduced LDL cholesterol was conducted by Vanderbilt University Medical Center in 2003. During a 12-week trial, study participants took 375 mg capsules containing an extract of green tea. The levels of polyphenols in the capsules were equivalent to the amount found in 35 cups of green tea or 3.5 cups of matcha. The results showed a 16 percent reduction in cholesterol* - even the researchers were surprised (15)!

matcha detoxifies the body

15. Detox

Matcha leaves are shade-grown and, when you throw shade at plants, they produce extra chlorophyll in their leaves. 

Green tea has powerful detoxifying properties and in some cases has the ability to naturally eliminate heavy metal ions from aqueous solutions* (1).

Want to try the healthiest energy on the planet?

claim your matcha now!

matcha improves memory

16. Remember When…?

Whatever it was, the answer is yes. A study performed by the University of Basel, Switzerland found that green tea increased the working memory performance of participants and increased the brain’s effective connectivity, leading to improvements in cognitive performance* (26). The results of the study showed that those who drank matcha performed better on the short-term memory tests and showed higher brain function in the frontal and parietal lobes of the brain. The frontal lobe is responsible for the majority of advanced thinking while the parietal lobe in the back of the brain handles the cognitive understanding of speech. The MRI scans revealed that those who drank matcha had more interaction between the two areas, boosting information recall and the speed of which they processed information.

17. Your Brain =

Green tea polyphenols are now being considered therapeutic agents in well-controlled studies, aimed to alter brain aging processes and to serve as possible neuroprotective agents in progressive neurodegenerative disorders*.

If that sounds clunky, here’s why it’s important: Those neurodegenerative disorder include Parkinson’s and Alzheimer’s diseases (27). And perhaps Matcha Tea can protect against them*.

matcha reduces inflammation

18. Matcha For Arthritis

Matcha tea is one of the most-studied drinks when it comes to its benefits for arthritis patients. Green, black and white teas are all rich in polyphenols – compounds from plants that have strong anti-inflammatory effects* (28). Studies have shown that green tea also helps preserve cartilage and bone.

Green tea has polyphenols, antioxidants believed to reduce inflammation and slow cartilage destruction. Studies also show that another antioxidant in green tea called epigallocatechin-3-gallate (EGCg) blocks the production of molecules that cause joint damage in people with rheumatoid arthritis (RA). Antioxidant-rich green tea may be useful in the prevention of onset and severity of arthritis* (29). Whether your wrist is sore, or you just don’t wait it to be, Good Matcha will be sure to make you feel better!

matcha has vitamins

19. Vitamins & Minerals

Both are important, but a lot of us forget to take them. Tea is one of the most-studied drinks when it comes to its benefits for arthritis patients. Green, black and white teas are all rich in polyphenols – compounds from plants that have strong anti-inflammatory effects. Studies have shown that green tea also helps preserve cartilage and bone mass. Got tea?

Several types of carotene exist in tea leaves but B-Carotene is the most common. B-Carotene converts to Vitamin A once absorbed in the body and has shown to help promote better vision and eliminate free radicals with its strong effects as an antioxidant.

Thiamine is an essential nutrient because people are unable to produce it within the body. It’s necessary for the proper metabolism of sugar, amino acids, and lipids. Thiamine is especially important for people who depend on rice as their primary source of nutrition.

Riboflavin helps cells utilize oxygen most efficiently and is necessary for normal cell growth like red blood cell formation and antibody production. It also helps tissues of the skin, hair, nails, and hair utilize oxygen more efficiently.

Niacin helps the body break down carbohydrates, fat, and proteins to release energy. In addition, it has a wide range of functions that serve to help the skin, digestive system, and the nervous system. Studies that show niacin can boost levels of good HDL cholesterol and lower triglycerides. There is also good evidence that it helps to reduce the hardening of arteries and can lower the risk of a heart attack.

Vitamin C, also known as ascorbic acid, is an antioxidant vitamin that eliminates free radicals from the body. It is an essential nutrient involved in the repair of tissue and the production of specific neurotransmitters. In addition, Vitamin C has antiviral and antibacterial properties that assist in preventing sickness and is important for a healthy immune system. Fermented teas (like black and oolong tea) contain far less Vitamin C because it is destroyed in the fermentation process.

Fluorine is particularly abundant in the Camellia family of plants. It adheres to the surface of teeth and produces an antioxidant coating that helps the fight against cavities.

Tea is one of the most-studied drinks when it comes to its benefits for arthritis patients. Green, black and white teas are all rich in polyphenols – compounds from plants that have strong anti-inflammatory effects. Studies have shown that green tea also helps preserve cartilage and bone.

overall: matcha is healthy, easy to make, and delicious

20. Matcha Is Easy To Make and tastes great

Making Matcha couldn't be easier. The goal is to suspend your beautiful green tea powder with water. The best three ways to do this are with a bamboo whisk, a shaker bottle or blender.

Matcha Latte: To make a matcha latte, start with a Tenzo shot and add your choice of milk to top it off.

Matcha Lemonade: To make a Matcha Lemonade, start with a Tenzo shot, add some ice and fill your glass with lemonade.

We put together a ton of easy matcha recipes that you can make in 5 minutes or less. You can find them here.

We love matcha and hope you will too!

21. The Best Matcha Tastes Great

Green is the embodiment of health, but just because matcha looks healthy doesn’t mean it has to taste like grass!

Some teas require sugar, milk and lemon to make them drinkable, but the best matcha tea is wonderful on its own. Ceremonial matcha has a delicious vegetal flavor that is complemented by savory umami notes and tastes great both hot and over ice. So sit back, relax, and enjoy a delicious cup of matcha green tea.

3 Ways to Make Matcha

1.) Use a whisk to make

Whisk It!

Making matcha with a traditional bamboo whisk is a great way to be present and find a mindful moment with your matcha. The fine bamboo prongs on the whisk do a wonderful job at breaking up the fine clumps of matcha and creating a smooth cup with a frothy finish.

2.) Use a Tenzo shaker bottle

Shake it!

If you are on the go or in a hurry, making matcha can be as easy as combining matcha powder with water in a bottle and giving it a good shake. We recommend using a blender bottle to make sure you break up any fine clumps. But be careful!! Use cold water for this method of preparation. Shaking your matcha with hot water will cause your bottle to EXPLODE.

3.) Use your blender

Blend it!

If you are at home and don’t have a whisk you can add a scoop of matcha with water in your blender and blend away. Matcha also makes for a healthy smoothie!

Where To Buy Matcha Green Tea

Looking for an amazing everyday matcha green tea powder?

Look no further than Tenzo Tea. We might be a bit biased, but we also flew across the world to organically source the best matcha on the planet from local farmers in Kagoshima, Japan. Tenzo Tea is ceremonial in quality, emerald green in color and delicate and smooth in taste.

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*The statements on this page have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure, or prevent any disease.


Matcha is a distinct type of green tea. It’s in powder form, it;’s very popular, and has numerous benefits, which makes it very popular but does matcha tea have caffeine? That’s what I’m going to answer in this article, Starting with a quick summary…2

One cup (8 oz / 237 ml) of Matcha tea averages 70mg of caffeine, lower than caffeine in coffee and greater than in green tea. Matcha tea is made from the true tea plant “Camellia Sinensis”. Specifically, it’s made from powdered green tea. So like any true tea, Matcha tea also contains caffeine. 

But let’s drill down further on how much caffeine is actually in Matcha and why, as well as other details and factors that impact Matcha caffeine content…

How much caffeine does Matcha tea have?

As I mentioned above, an average cup of Matcha tea will contain around 70mg of caffeine.

This varies depending on how much matcha powder one cup has, the higher the amount the higher the caffeine. Also, it varies depending on factors such as harvesting, brewing, and any other ingredients you add to your Matcha drink.

The caffeine content in Matcha tea is derived from the tea plant “Camellia Sinensis”, like any other of the 4 main types of tea.

Herbal teas, on the other hand, are only an infusion of plant materials with no added caffeine. I have discussed caffeine content in some herbals teas and some true teas, here are a few examples you might want to check out…

Is green tea caffeinated

The caffeine content in Earl Grey

Lotus tea caffeine

White tea caffeine content

Does Chamomile tea have caffeine.

Some tea brands add black, green, or white tea to some herbal teas in order to add a kick of caffeine. Check out my article White tea vs matcha.

There are no such additions with Matcha tea – there doesn’t need to be. Matcha tea is made directly from green tea, produced by grinding green tea into a fine powder.

And when I say “directly” from green tea, the main difference is you actually consume the ground leaves of the tea plant. This has a far greater beneficial impact than just steeping the leaves of green tea.

matcha tea in a bowl

Matcha tea has less caffeine than coffee

The general answer to this question is yes definitely. Matcha tea has a lower caffeine content than coffee.

A cup of Matcha tea has 70 mg of caffeine, whereas a cup of coffee has anywhere from 108-200 mg. But this again can vary based on a number of variables – not just for Matcha tea – but coffee too.

The caffeine in a cup of coffee can vary based on the types of beans and how they’re roasted, brewed, what’s added to the brew, and so on.

For example, a typical shot of espresso has around 65mg of caffeine. So there’s no precise answer to this question …and without scientific measuring equipment, we can only generalize based on previous studies.

So generally, there’s a lower level of caffeine in matcha tea as opposed to coffee.

As a guide, you would need approximately 2 cups of Matcha tea for every one cup of coffee in order to even out the caffeine amounts.

Why Matcha has more caffeine than green tea

Matcha has more caffeine than green tea simply because it’s concentrated in the form of a powder.

Standard green tea is ground into fine particles to form a powder called “Matcha”. This powdered consistency naturally means a cup of Matcha will have more caffeine than a regular cup of green tea. Here’s more info on the caffeine content in green tea.

This concentrated form of green tea is what gives Matcha its thick and creamy texture. 

More green tea is required to make one cup of Matcha, so this naturally means it has more caffeine than green tea.

Aside from the caffeine, this also means that the benefits of green tea are higher in a cup of Matcha.

Looking at the comparison, a cup (8 oz, or 237 ml) of Matcha is equal to about 3 cups (711ml) of regular green tea.

And as a guide, here’s how many cups you should drink per day of each type of tea.

For caffeine, one regular cup of green provides 25-35 mg of caffeine whereas a cup of Matcha provides 70-100mg.

This does depend on how much Matcha powder you add.

However, a standard cup of Matcha calls for 3-4 teaspoons of Matcha powder. When using this measurement, then one cup of Matcha could hold 280mg of caffeine.

This high caffeine content deters many from drinking one full (237 ml) cup of Matcha tea at once.

It’s common to see many matcha tea drinkers have 2-4 oz. (59-118ml) rather than one cup 8 oz.

To get the benefits of one cup of Matcha, you would need to drink three cups of green tea.

Does Matcha tea have too much caffeine?

There is growing concern regarding Matcha tea being the perfect and healthy substitute for coffee.

And with Matcha tea matching a caffeine profile not far behind that of coffee, this concern is well-founded.

So many tend to ask if Matcha tea has too much caffeine – sufficient to match the overly-caffeinated effects of coffee.

Matcha powder could replace coffee

In truth, Matcha tea has caffeine in sufficient enough quantities that it could match the caffeine effects from coffee.

Meaning just like coffee, Matcha tea acts as an energy booster and as a beverage that can kick start your day and keep you alert. That’s why it features in my list of 20 best teas to drink in the morning. That’s worth checking out!

However, Matcha tea doesn’t deliver the unwanted and often uncomfortable jittery effects we get with too much coffee.

As well as this, it’s packed with a wealth of other benefits anyway, such as a host of antioxidants for cancer prevention, weight management, and lowering cholesterol.

In short, it has a lot more antioxidants than you get from a regular cup of green tea. Again, this is because you’re actually consuming the plant, rather than just drinking its steeped produce. 

So while Matcha can potentially deliver too much caffeine …which perhaps gets a little too close to that of coffee, it doesn’t give the same overwhelming effects that coffee does. 

Without the highs and the crashes, this makes Matcha tea a cup of stellar alternative to a morning cup of coffee.

In fact, I think I want some now! The trouble is Matcha can be expensive – especially if you drink it regularly. And who wants to make an expensive purchase if you’re trying it out, or in the event that your Matcha might go bad before it’s used!

So if you’re not yet a Matcha aficionado, then I’d recommend getting the Culinary-grade of Matcha from Amazon as a starting point. You may not actually notice any difference!

However, if you are a “professional” Matcha drinker and tea caffeine craver, then you should probably opt for the Ceremonial-grade Matcha, also on Amazon.

matcha tea in a cup

Exceptions: When Matcha tea may have less caffeine

In recent times there are plenty of variations to Matcha tea.

Starting with different flavored Matcha tea, and Amazon has you covered on these too (of course!). Flavors such as chocolate Matcha tea and mint Matcha tea. In such cases, depending on other ingredients added, the caffeine content in your Matcha tea can be less.

Aside from this, Matcha tea latte such as strawberry Matcha latte or smoothies such as Matcha orange or mango smoothies can also have less caffeine than regular Matcha. 

This reduced caffeine content in Matcha tea blends can come from two factors.

The first is based on what other additions are made to a regular Matcha powder. The extra ingredients are added to Matcha powder, the lesser the caffeine.

Secondly, how you have your Matcha tea. It could be like a latte with other ingredients added or so on.

When you add other ingredients to make an unauthentic Matcha brew, it will likely reduce the Matcha powder added. This will thereby reduce the caffeine content. 

Factors that change the caffeine content in Matcha Tea

Many factors can decide how much caffeine Matcha tea holds. Firstly place of cultivation, growing method, harvesting time, and processing makes a difference.

These also add up to the quality of your matcha tea.

For example, mature leaves and roasting can reduce the caffeine content in your matcha tea powder. And how much Matcha tea powder you add per cup. Obviously, the more tea powder you add the higher the caffeine, ergo the thicker your Matcha tea is the higher the caffeine too.

If you’re looking to reduce the caffeine content in matcha tea, you can also consider decaf Matcha. This is primarily marketed for those who are overly conscious about the high caffeine in Matcha tea. 

More tea info!

I hope this has thoroughly answered the question “does Matcha tea have caffeine”.

If you’re starting out with tea, or are looking to “take your tea a huge steep forward”! Then you’ll love my Tea Sommelier course, check it out below…

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Take the fast track to become a tea connoisseur

Whether for enjoyment or considering a career as a tea sommelier. This course has everything you need to enhance your tea knowledge and tea tasting skills.

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For pleasure, or as a precursor to a career in the tea industry. Find out what a tea sommelier actually does, career paths, and what they earn.

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Find out more about the Teahow Tea Sommelier Course!


7 Things You Should Know About Matcha

I’ve been getting asked about matcha a whole lot lately; this trendy green tea is becoming mainstream and winning over even dedicated coffee lovers. If you’re curious about matcha, here's more about what it is, plus the health benefits.

Matcha is a special form of green tea

Matcha literally means "powdered tea." When you order traditional green tea, components from the leaves get infused into the hot water, then the leaves are discarded. With matcha, you’re drinking the actual leaves, which have been finely powdered and made into a solution, traditionally by mixing about a teaspoon of matcha powder with a third cup of hot water (heated to less than a boil), which is then whisked with a bamboo brush until it froths.

Unlike traditional green tea, matcha preparation involves covering the tea plants with shade cloths before they’re harvested. This triggers the growth of leaves with better flavor and texture. The leaves are hand selected, steamed briefly to stop fermentation, then dried and aged in cold storage, which deepens the flavor. The dried leaves are then stone-ground into a fine powder.

RELATED: 4 Ways to Cook With Matcha That Are Seriously Delicious

Matcha offers health benefits

Because matcha is made from high-quality tea, and the whole leaves are ingested, it’s a more potent source of nutrients than steeped green tea. In addition to providing small amounts of vitamins and minerals, matcha is rich in antioxidants called polyphenols, which have been tied to protection against heart disease and cancer, as well as better blood sugar regulation, blood pressure reduction, and anti-aging. Another polyphenol in matcha called EGCG has been shown in research to boost metabolism, and slow or halt the growth of cancer cells.

It contains caffeine

Because you’re consuming whole leaves in matcha, you may get three times as much caffeine than a cup of steeped tea, about the amount in a cup of brewed coffee. Matcha aficionados say that compared to the caffeine buzz from coffee, matcha creates an “alert calm” due to a natural substance it contains called l-theanine, which induces relaxation without drowsiness. Still, I do believe it’s best to nix all forms of caffeine (including matcha) at least six hours before bedtime, to ensure a good night’s sleep.

RELATED: These 5 Herbal Teas Have the Biggest Health Benefits

It traditionally involves meditation

The preparation of matcha is the focus of Japanese tea ceremonies, and it has long been associated with Zen. This is likely one reason it’s becoming so popular, as meditation is becoming more and more mainstream. Because I’m blown away by the research on the health and weight loss benefits of mindfulness meditation, I included an entire chapter about this practice in my book Slim Down Now, and I recorded a five-minute guided meditation video on my website. (Click on the word mindful, top right to view.)

I believe that if preparing and sipping matcha becomes a way for you to slow down and be in the moment, its benefits will extend far beyond the antioxidants it provides—because meditation, in any form, has myriad rewards. It's been shown to reduce cortisol (a stress hormone known to drive appetite and increase belly fat), lower inflammation (a known trigger of premature aging and disease), curb impulsive eating, lower blood pressure, and boost self-esteem and compassion.

The powders may be sweetened, and the quality varies

The taste is of matcha is strong. Some people describe it as grass or spinach-like, and it has an umami taste. Because of this, it may be sweetened to improve its palatability. One client was thrilled to tell me that he was drinking matcha, but instead of traditional matcha powder, he was drinking a powdered mix. The first ingredient was sugar, and it also contained powdered milk, so it was essentially like hot chocolate—but with cocoa swapped for matcha—something I wouldn’t recommend. Tea experts also warn that with matcha, quality is key, and it comes at a cost. In other words, high quality, fresh, pure matcha is expensive. A low price tag can be a red flag for a poor quality product. I like Jade Leaf Organic Japanese Matcha Green Tea Powder ($19;, because it's USDA certified organic, third party tested for contaminants, and from Japan.

Lead contamination is a concern

Even organically grown green teas have been shown to contain lead, which is absorbed by the plant from the environment, particularly tea grown in China. When traditional green tea is steeped, about 90% of the lead stays in the leaf, which is discarded. With matcha, since the whole leaf is consumed, you will ingest more lead. One independent group,, which tested teas, estimates that a cup of matcha may contain as much as 30 times more lead than a cup of green tea. Therefore, they recommend drinking no more than one cup daily, and not serving it to children.

RELATED: 10 Health Benefits of Green Tea, According to a Nutritionist

Matcha can be incorporated into meals

Matcha is hot with chefs, not just as a beverage, but as an ingredient in both sweet and savory dishes. If you Google matcha recipes, you’ll find everything from matcha muffins, brownies, and puddings, to matcha soup, stir-frys, and even matcha guacamole! I love experimenting with it, and in a previous story I wrote about the potential weight loss benefits of umami foods (The Surprising Food Flavor That Can Help You Shed Pounds).

But due to concerns about lead, I recommend avoiding “matcha madness.” Even with superfoods, you can get too much of a good thing. So look for pure, organic, quality matcha, and enjoy it in moderation.

Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.

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