Is matcha good for you? 8 surprising health benefits
Matcha is one of the UK’s most consumed drinks, but is it actually good for you? We explore the various health benefits of matcha, from boosting heart and brain health to relieving stress. Matcha benefits. . .
Matcha is one of the UK’s most consumed drinks, but is it actually good for you? We explore the various health benefits of matcha, from boosting heart and brain health to relieving stress. Matcha benefits include:Rich in protective polyphenolsMay boost brain health, function and alertnessMay have a stress-relieving effectMay support a healthy heartMay be good for bone healthMay aid weight managementMay support blood sugar managementMay improve gut healthDiscover our full range ofhealth benefit guidesand read more about the profile of other teas in our series: includingginger tea,peppermint tea,chamomile teaandrooibos tea. Kerry TorrensBSc (Hons) PgCert MBANT is a registered nutritionist with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy, and a member of theBritish Association for Nutrition and Lifestyle Medicine (BANT). What is matcha tea?Matcha is a type of green tea, produced from the same plant as 'regular' tea – Camellia sinensis. Originally served at tea ceremonies in Japan,matcha teais now widely available and used in the food industry and in cooking. Matcha's different appearance, taste and nutrient profile to black tea is because it isgrown and produced differently. The plants are covered with bamboo mats during most of the growing period, which increases the amount of chlorophyll in the leaves and results in its characteristic bright green colour. Made from the youngest, freshest part of the plant, the leaves are steamed to preserve their colour and nutrients, then dried using a specialist tencha-ro machine. The stems and veins of the remaining “tencha” are removed and the leaves are ground to a fine powder. This means when we enjoy a cup of matcha we consume the whole leaf rather than just an infusion of its leaves. This means matcha contains more fibre than tea, and counts as a plant food (useful to know if you're following the 30 plants a day plan!). Some productssold as ‘matcha’may in fact be powdered versions of green tea. These products look very similar so it’s not always easy to differentiate them – these are the powders often used in food products such as cake and ice cream. Matcha vs coffee caffeineMatcha has more caffeine than other green teas but less than coffee. A standard cup of matcha contains about 40–80mg of caffeine, compared to around 45mg for black tea and 100mg for coffee. Is a matcha latte healthy?Matcha lattes are the way many consumers now encounter this trendy ingredient, and you can now find them in most coffee shops. However, a matcha latte is often made with lots of milk and added syrups, so very different from making matcha the traditional way, by whisking ceremonial-grade powder into hot water. On its own, matcha is rich in inflammation-fighting antioxidants, but it can stack up the calories and added sugars when combined with these other ingredients. What are the health benefits of matcha?1. Rich in protective polyphenolsCompounds called polyphenols are known to protect the body against disease and make an important contribution towards a healthy, balanced diet. Matcha tea is especially rich in these protective plant compounds, although the tea is not necessarily as high in thecatechinsthatgreen teais famed for. This is because the younger leaves and the shaded growing conditions produce lower levels of some of these compounds, such as epigallocatechin and epicatechin, while having significantly higher levels of others, such asepigallocatechin gallate. The unique manufacturing process also preserves much of the plant’s nutrient value. 2. Boosts brain health, function and alertnessMatcha is aconcentrated source of polyphenols, chlorophyll, caffeine and L-theanine – all of which benefit brain function. As a stimulant, caffeine acts on the central nervous system,increasing energy metabolismthroughout the brain as well as heightening alertness andmemory performance. Caffeine also hasantioxidant propertiesand in conjunction with thecatechinsin matcha, may help prevent the occurrence or progression of neurodegenerative conditions such as Alzheimer’s and Parkinson’s diseases. However, it's important to mention that heating or cooking matcha may reduce these antioxidant properties. 3. May have a stress-relieving effectThe amino acid L-theanine may have benefits for the nervous system. From acalming perspective, it helps increase levels of the relaxing neurotransmitter GABA which soothes and relaxes the mind. However, how effective your cup of matcha is depends on the authenticity of its origin and the important process of shading during the growing stage, because this increases levels of L-theanine. Traditional Japanese matchais rich in L-theanine, with lower levels of caffeine and catechins. Sadly, commercially processed matcha often fails to meet this ratio and as a result lacks these stress-busting benefits. 4. May support a healthy heart and cardiovascular systemStudiessuggests that like green tea, matcha is a good choice if you’re looking to reduce your risk of heart disease and associated conditions, includingheart attackandstroke. One way it may help is in its beneficial effects oncholesterol management. 5. May be good for bone healthSomestudiessuggest that by choosing tea, especially varieties of green tea, you may help strengthen your bones and as a result reduce your risk of bone fracture. Green tea, including matcha, appeared to be more beneficial in increasing bone mineral density than other kinds of tea owing to its higher levels of plant compounds, thatreduced oxidation and increased antioxidant capacity. 6. May aid weight managementTheplant compoundsandcaffeinein varieties of green tea like matcha may boost metabolic rate and speed up fat burning in those with a high proportion of abdominal fat, according to studies. These effects can be enhanced when the consumption of matcha is combined with a daily programme of 30 minutes ofbrisk walking. 7. May support blood sugar managementStudies suggest green tea, including matcha, may improve how responsive we are to the blood sugar hormoneinsulin. As a result, it may have a beneficial effect on our ability to manage our blood glucose levels. 8. May improve gut healthPlant compounds including polyphenols, pass unabsorbed to the large intestine where they are broken down by gut bacteria. In this way, they provide a source offuel for the beneficial bacteriathat reside in this part of the gut, allowing them to thrive and diversify and helping to improve gut function and modify the immune system. Matcha is not recommended before sleep due to its high caffeine content. In fact,one studyshowed that while matcha might enhance your mental wellbeing due to the L-theanine it contains, it doesn't improve sleep quality. If you're caffeine sensitive, it's best not to drink matcha in evening, instead opt for a caffeine-free herbal tea. What are the side effects of matcha tea?You may experience caffeine-related effects, such as jitteriness, anxiety or restlessness, increased heart rate or palpitations, headaches and nausea or an upset stomachThe high caffeine levels may disrupt your sleep, especially if consumed later in the dayMatcha is high in tannins, whichcan inhibit iron absorption from food. This matters most for people who are already iron-deficient or anaemicHow to prepare matcha teaSift 1-2 tsp matcha powder into a tea bowl and add hot – but not boiling – water. Whisk the tea vigorously in a zig-zag motion until it’s frothy and enjoy!Is matcha tea safe for everyone?Matcha tea is generally recognised as safe for most of us. However, if you’re sensitive to caffeine, it’s advisable to limit the total number of caffeinated drinks you consume, including matcha. Consuming too much caffeine from any source may disrupt your sleep and, in some people,increases anxiety; if this is relevant to you, look to reduce your intake and aim to have your last caffeinated drink at about 12 noon. Other groups who shouldlimit their caffeine intakeincludepregnant women. If you’ve been diagnosed with iron-deficiency anaemia you should be aware that, similar to other teas, matcha contains tannins. These natural compoundsinterfere with the absorption of iron,hence it’s wise to avoid drinking tea with your meal – instead wait for at least one hour before you have a brew. What should I look for when buying matcha tea?When purchasing matcha check that the powder is vibrant green in colour, that it has an ultra-fine silky texture and is packaged to limit exposure to air and light. You should expect to pay a little more than for other green teas because of the specialised growing conditions and manufacturing process. Your cup of matcha should be aromatic with a fresh but grassy smell and a hint of sweetness. The matcha used as an ingredient in food products is unlikely to be a premium matcha and more likely to be a powdered green tea, so is unlikely to contribute the same, if any, health benefits. Nutritional profile of matcha teaThanks to their uniquegrowing conditions,the tea plants produce higher amounts of amino acids, including L-theanine, plant compounds called polyphenols as well as antioxidant nutrients such as vitamin C. Matcha is also relatively high in caffeine compared to other teas. It’s worth remembering that thenutritional valueof your prepared tea will depend on the temperature of the water you use – so always use hot, but not boiling water, for optimal results. Overall, is matcha tea good for you?Tea offers numerous health benefits – it’s a relaxing drink that helps increase our attention and focus, is heart-friendly, good for the gut and may help manage blood sugar. Tea, and especially matcha, makes a useful option if you are looking for a flavourful, low-calorie, unsweetened hot drink. Looking for more information onhow much caffeine is in tea? Our in-depth guide compares different types of tea and discusses which factors affect the caffeine content. Found this useful? Now read. . . Best matcha powderOur best ever tea recipes6 health benefits of ginger tea5 health benefits of peppermint tea5 health benefits of chamomile teaIs green tea good for you?Best prenatal supplementsThis article was updated 7th July 2026. Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. Find her on Instagram at@kerry_torrens_nutrition_All health content on goodfood. com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our websiteterms and conditionsfor more information.