Japanese matcha tea has become incredibly popular recently. Today, it can be found on the menus of restaurants and cafes in the form of tea, lattes, and even in desserts, such as ice cream.
Both our familiar green tea and matcha tea come from the same parent plant: Camellia sinensis. The difference between them lies in the cultivation method, which determines the unique composition of nutrients.
Twenty to thirty days before the matcha tea is harvested, it is covered from direct sunlight. This enhances the production of chlorophyll, giving the plants a dark green color. As a result, the content of certain amino acids in the leaves increases.
After harvesting, the stems and veins are removed from the leaves of this tea, and they are ground into a powder, which is called matcha.
The matcha tea powder contains nutrients from the entire tea leaf (primarily catechins and caffeine), and their concentration in it is significantly higher than in green tea. These compounds mainly determine its health benefits.
Below, we will explore what scientific research says about the benefits and harms of Japanese matcha tea for human health.
Main thoughts:
Research confirms the benefits of matcha tea for cardiovascular health, but not for combating stroke
Matcha tea may be helpful for weight loss; however, the effect is minimal
Health Benefits of Matcha Tea
1 Matcha tea is rich in antioxidants
Antioxidants neutralize harmful free radicals (oxidants) that damage cells and lead to the development of chronic diseases.
Free radicals are formed in the human body during metabolism and under the influence of external factors: chemical pollutants in the environment, cigarette smoke, radiation, and medications.
When there are too many radicals in the body for it to neutralize, a condition known as oxidative stress occurs – a state that is a major factor in the development of cancer, autoimmune diseases, cataracts, rheumatoid arthritis, cardiovascular, neurodegenerative diseases, and aging 3.
To combat free radicals, there are so-called antioxidants. They can be produced within the body, as well as obtained externally from food or supplements. A good source of them is Japanese matcha tea.
Matcha tea powder has a relatively high content of catechins, which are natural antioxidants. It contains significantly more of them than green tea made from the same amount of leaves: by some estimates, more than 137 times 1.
In animal experiments, it has been shown that consuming matcha tea along with fatty foods lowers the level of bad low-density cholesterol in the blood, increases the level of good low-density cholesterol, positively affects blood glucose levels, and has antioxidant properties 2.
Matcha tea is a source of catechins – natural antioxidants that play an important role in combating chronic diseases
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2 Matcha tea is beneficial in the fight against cancer
Matcha tea is very rich in a specific type of catechin – EGCG (epigallocatechin-3-gallate), which according to scientific data has anti-cancer effects.
In animal experiments, it has been shown that green tea extract (including matcha tea powder) reduces tumor size in breast cancer and also inhibits the growth and reproduction of cancer cells 12.
Green tea catechins can kill cancer cells 16, including prostate cancer 13,14, pancreatic cancer 15, skin cancer 17, and liver cancer 18.
However, it should be noted that almost all of the mentioned studies were conducted in laboratory conditions, in vitro. More thorough research is needed to confirm its real effectiveness.
The catechins found in matcha tea powder may be useful for the treatment and prevention of cancer
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3 Matcha tea is beneficial for the liver
The liver plays an important role in digestion, as well as in the removal of toxins and metabolic byproducts from the body.
Numerous scientific studies on the benefits and harms of matcha green tea indicate that its consumption reduces the risk of liver diseases, including liver cancer, hepatitis, cirrhosis, and chronic liver disease 4,31.
Consumption of green tea extract improves the condition of patients with fatty liver, leading to a decrease in enzyme levels that are indicators of liver damage 5.
Experiments on diabetic mice have shown the protective effect of matcha tea against liver and kidney damage, which are common consequences of diabetes 6.
However, it is important to understand that the effects of any products and substances on the human body are complex, and more thorough research is needed on the benefits and harms of matcha tea for the liver, as most available experiments have been conducted on animals.
Scientific literature describes cases of severe liver damage from the consumption of green tea (see the section on the harms of matcha tea).
Scientific studies suggest that Japanese matcha tea may be beneficial for liver health. However, more thorough research on humans is required.
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4 Matcha tea stimulates brain function
Consuming matcha tea powder in the form of tea or tablets can significantly improve attention, reaction time, and memory 7, including in elderly individuals 8.
A possible explanation for this effect may be the caffeine content in matcha tea, which is significantly higher than in green leaf tea: 90 mg in a 300 ml cup 30.
Caffeine is a stimulant for the nervous system, and its consumption activates brain function according to the same metrics: reaction time, attention, memory, and learning ability 9.
Additionally, matcha tea powder contains L-theanine – an amino acid that eliminates some side effects of caffeine, particularly its vasoconstrictive effect and influence on mood, which may explain the positive effects described above 10.
L-theanine has a direct effect on the brain, increasing the amplitude of so-called alpha waves, which allows the brain to relax without inducing drowsiness. From a practical standpoint, this may mean reduced stress levels while maintaining brain activity 11 – unlike antidepressants.
One of the beneficial properties of matcha tea is the increase in attention, memory, reaction time, and cognitive function of the brain. This may be due to the presence of caffeine and L-theanine in it.
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5 Benefits of matcha tea for the heart
Cardiovascular diseases are one of the leading causes of death in our time.
Statistical studies indicate that regular consumption of green tea (including matcha tea) is associated with a lower risk of heart disease and heart attack, but not stroke 20,21.
A likely explanation is the reduction of low-density lipoprotein (LDL) cholesterol levels in the blood 2,19, as well as triglycerides – the main culprits of impaired blood vessel permeability due to the formation of clots on their walls (atherosclerosis).
Studies confirm the benefits of matcha tea for cardiovascular health, but not for combating stroke.
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6 Matcha tea may be beneficial for weight loss
Green tea extract is an active ingredient in many fat burners and has proven benefits for weight loss. The reason lies in the same catechins and caffeine.
Matcha tea increases the rate of internal metabolism – the energy required to maintain the vital functions of our body, which accounts for about 70% of daily calorie expenditure. The higher the metabolic rate, the better the conditions for weight loss.
Scientific studies suggest that matcha tea can be beneficial for both weight loss and weight maintenance 24.
How effective is it?
One study showed that the combination of caffeine + catechins increases daily energy expenditure by approximately ~200 calories 22.
Is that a lot or a little?
The amount is insignificant, comparable to the calorie content of a slice of bread.
Moreover, data from individual studies actually refute the effect or indicate its insignificance. 23.
The authors of a meta-analysis of available studies on the benefits of matcha tea for weight loss show significant effectiveness of green tea catechins (matcha tea) for weight loss, which on average help lose 1.3 kg, however, they also note a very large variation in results: some lose more, some less, and in some cases – no effect at all 25.
Matcha tea can be beneficial for weight loss; however, the effect is minimal.
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The harm of green matcha tea to human health
Matcha tea can pose a risk to health when taken for a long time and in large doses.
This is primarily due to the caffeine content, which is higher than in green tea: approximately 90 mg in a 300 ml cup 26, compared to 32 mg in a cup of green tea 27 and 200 mg in a cup of cappuccino from Starbucks 28.
Side effects of excess caffeine include both relatively harmless (headaches, nervousness, sleep disturbances, vomiting, diarrhea, irritability, confusion) and more serious ones: heart rhythm disturbances, muscle cramps, heart pain.
Caffeine overdose can be very dangerous to health, even leading to death. The lethal dose of caffeine is 10-15 g.
Scientific literature has recorded cases of severe liver damage (acute liver intoxication) from consuming green tea and dietary supplements containing its extract 29,30.
The concentration of active substances in the extract is significantly higher than in green tea and matcha tea powder; however, with regular consumption in large doses, the risk of negative side effects can be equally high.
Scientists emphasize that the harm of matcha tea (green tea) is determined by the same ingredients that are responsible for its beneficial properties. Recall that among the beneficial properties mentioned above is the protective effect against liver diseases.
The harm of matcha tea is primarily determined by its caffeine content. Long-term consumption in large doses can be dangerous. There is also a risk of liver damage.
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Contraindications for consuming matcha tea
Doctors do not recommend consuming matcha tea, as well as other types of green tea and its extract, for children and individuals with liver diseases 32.
It is also recommended to take it with food.
If any symptoms of liver damage appear (yellowing of the skin and eyes, dark urine, increased sweating and fatigue, nausea, stomach pain, loss of appetite), it is necessary to stop taking it and consult a doctor.
Conclusion
Matcha tea powder is obtained from the same plant as the green tea we are familiar with.
Unlike green tea, it has a significantly higher concentration of catechins and other beneficial substances, explaining both its beneficial and harmful properties.
Among the beneficial properties are benefits for the heart, liver, brain function, weight loss, and cancer fighting.
Matcha tea is relatively safe for health; however, caution should be exercised, as exceeding the dosage may pose a risk to liver health.
