I Drank Matcha Every Day for a Week—Here’s What Happened

For many of us, that morning cup of something warm and caffeinated is essential. If you’ve ever been curious about shaking up your routine, you might have heard about matcha. But what exactly is matcha, and why is it so good for you?

“Matcha is a highly concentrated uniquely vibrant green tea that also comes in a powdered form from finely grinding condensed dried green tea leaves,” explains Julia Zumpano, RD, LD, a clinical registered dietician at the Cleveland Clinic Center for Human Nutrition.

Both green and black teas come from the same plant, Camellia Sinensis, but here’s the difference: Black tea leaves are oxidized, turning them dark, while green tea is not, which preserves its bright green color. According to a 2021 review, shading the tea plants during their growth improves the synthesis and accumulation of biologically active compounds, making matcha the crème de la crème of teas. Samuel Mathis, MD, MBA, a board-certified family medicine physician and program director of the behavioral and integrative medicine fellowship at the University of Texas Medical Branch, notes, “It’s estimated that one cup of matcha has ten times more antioxidants than a cup of tea or coffee and has improved absorption of nutrients as well.

As for me, I’ve sipped on matcha before but never consistently for a whole week. Now that I know more, it’s a safe bet I’ll make it a regular part of my mornings.

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Ahead, you’ll learn if this green beverage is right for you as nutrition experts explore the benefits of matcha and share some handy tips on making the perfect cup.

What are the health benefits of matcha?

Matcha has many benefits. Zumpano notes that it improves brain health, may help prevent cancer, fights inflammation and supports heart and liver health.

Just one teaspoon of matcha, which adds up to a serving, contains:

• 10 calories
• One gram of carbs
• One gram of fiber
• Zero grams of fat
• Zero grams of sugar

Zumpano also highlights that many of matcha’s health benefits stem from its rich blend of specific compounds:

• Polyphenols: These powerful micronutrients are pros at maintaining or reducing weight by boosting metabolism. They also help digestion and fend off diabetes, neurodegenerative diseases, and cardiovascular issues.
• Catechins: A potent type of polyphenol, catechins are great for heart health, memory, and maintaining healthy skin. They might even help keep cancer at bay.
• Antioxidant flavonoids: Matcha is loaded with more antioxidant catechins than many traditional green teas—137 times more, to be exact—protecting cells from damage and disease.
• Chlorophyll: The source of matcha’s signature green color, chlorophyll not only helps produce red blood cells and absorbs toxins but also has anti-aging benefits.
• L-theanine: Known for its calming effects, this amino acid reduces anxiety, boosts focus, and strengthens the immune system.

Dr. Mathis adds that matcha also contains insoluble dietary fiber and is packed with vitamins A, C and K and numerous essential minerals like potassium, zinc, magnesium, iron, calcium and phosphorus.

What to consider before drinking matcha

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It’s important to recognize that matcha is a stimulant since it contains caffeine. “Be mindful of overall caffeine intake,” advises Zumpano, because it’s easy to overlook how quickly caffeine can add up, especially if you’re also drinking other caffeinated beverages.

One teaspoon of matcha contains about 60 milligrams of caffeine, which is less than the 100 milligrams found in an eight-ounce cup of brewed coffee. However, these amounts can vary depending on how the matcha and coffee are prepared.

Even though matcha has less caffeine, you still have to be aware that consuming too much can lead to jitteriness, sleep disturbances, anxiety, digestive issues, and a rapid heart rate.

Another factor to consider is your current medication regimen. If you’re taking medications like atorvastatin, which lowers cholesterol levels, matcha could potentially reduce its effectiveness, cautions Zumpano. Chatting with your healthcare provider about how matcha could interact with your current medications is a good idea.

Dr. Mathis shares another note of caution: “As with any plant-based tea, there is always a risk of pesticides or contaminants in the drink if it is not washed or prepared properly.” So, ensure you know your matcha’s source and preparation to enjoy its benefits safely.

Matcha vs coffee: Which should you choose?

“It depends on your health goals and how you tolerate each,” Zumpano advises. If your goal is to cut down on caffeine, matcha might be your best bet. It’s also a good choice for a sensitive stomach since it’s less acidic and tends to be easier on your digestive system. However, matcha’s unique umami flavor isn’t everyone’s cup of tea.

Matcha also contains the antioxidant epigallocatechin gallate (EGCG), which is known for its multiple health benefits, including preventing cell damage, reducing inflammation and improving heart health. Plus, the L-theanine in matcha is a great aid for reducing stress and anxiety.

On the other hand, coffee has its own set of benefits, as Zumpano points out. It’s associated with better liver health, improved brain function and longevity. It also helps keep your digestive system running smoothly.

The best way to drink matcha

When choosing matcha, the grade affects its flavor and ideal use, shares Zumpano.

For those looking to incorporate matcha into their cooking, a culinary grade matcha is cost-effective and slightly more bitter, as it’s sourced from leaves lower on the tea plant.

Premium-grade matcha, derived from the young leaves at the top of the plant, offers a smoother flavor that is perfect for daily drinking.

Ceremonial grade matcha may be used in Japanese tea ceremonies and at Buddhist temples, finely ground by granite stone mills for a delicate texture.

If you’re curious about how to prepare matcha, Dr. Mathis outlines a traditional approach that’s both simple and satisfying:

• Heat the water: Begin by boiling filtered water, then allow it to cool for two to three minutes to achieve the ideal temperature range of 140-176 degrees Fahrenheit. Research indicates that 195 degrees Fahrenheit is optimal for preserving the polyphenols in matcha.
• Mix the matcha: Scoop half to two teaspoons of matcha powder into a small bowl. Add just a splash of water and whisk until you have a smooth paste.
• Whisk it up: Continue whisking while slowly adding more water. Keep going until the matcha is fully dissolved and crowned with a light foam.
• Get creative: Now’s your chance to personalize your matcha. Stir in your favorite additions like turmeric, spices, or fruits. If you prefer a cooler beverage, dissolve the matcha in hot water first before mixing in cold water or ice.

Zumpano cautions, “Some studies have indicated that the protein and possibly the fat in milk may reduce the antioxidant capacity, so be mindful of what and how much you add to your matcha.”

Over the last week, I’ve enjoyed plain matcha and also experimented with adding a bit of honey and some plant-based milk for some variety. I even treated myself to a strawberry matcha latte at my favorite cafe. Still, I do suggest making your matcha at home. That way, you can oversee exactly what goes into your drink, ensuring you enjoy your matcha in its purest and most natural form.

The health benefits I got from drinking matcha every day

Matcha may improve hormonal health

Drinking matcha every day seemed to bring a noticeable balance to my hormones. I experienced a stable mood and more energy and even enjoyed better sleep, particularly during my menstrual cycle. Matcha might have indirectly helped stabilize my hormones by reducing chronic inflammation (which can throw off hormonal balance), along with L-theanine, which encourages relaxation and lessens stress.

Dr. Mathis provides some perspective on how matcha can affect hormones: “Studies have found that the polyphenols in matcha help lower inflammation and may lower estrogen levels and increase progesterone levels in post-menopausal women.”

Matcha promotes better gut health

Sipping on matcha daily seemed to have improved my gut health—something I noticed through more consistent bowel movements over the week. Dr. Mathis explains, “The insoluble fibers in the ground tea leaves improve stool quality and are great nutrients for many of the gut bacteria in our intestines.” Matcha’s antioxidants and anti-inflammatory properties are also doing wonders for the gut lining and helping tamp down inflammation, all of which contribute to better digestive health.

Matcha improves focus

I’ve found that matcha really sharpens my focus all day long. Matcha combines L-theanine and caffeine in just the right way to keep me alert without the jitters. L-theanine is great because it helps you relax without feeling sleepy, which smooths out the caffeine’s kick. This means I get a steady stream of energy, not the typical peak and crash I’d get from coffee.

Matcha may increase longevity

The combination of caffeine for alertness, L-theanine for mental calmness, and potent antioxidants for cellular protection in matcha suggests that its regular consumption might support a longer, healthier life by easing stress and reducing the risk of chronic health issues. If you’re sensitive to coffee, give matcha a try. It offers a milder caffeine boost and some big antioxidant advantages, making it a great option for healthier caffeine alternatives.

Is it OK to have matcha every day?

“Yes, you can consume it daily,” assures Zumpano. Just watch your overall caffeine intake.

There’s no magic number for how many cups of green tea you should drink daily for the best health benefits—it really varies based on your personal tolerance for caffeine. “Research suggests that 338 milligrams of catechin and EGCG is safe for adults to consume. This is about two teaspoons per day,” Zumpano adds.

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