Many people start the morning with coffee to boost energy and conquer the day, but switching to matcha could have an added benefit—reduced stress and anxiety.
Matcha is made from the top three layers of young tea plants called Camellia sinensis.1 It’s grown in the shade, allowing the plant’s leaves to develop more bio compounds (like amino acids) than other teas.2
How Does Matcha Reduce Stress and Anxiety?
One study found that healthy adults who drank matcha for 15 days had significantly reduced anxiety.
Matcha may have this effect due to two compounds: L-theanine and epigallocatechin gallate (EGCG).
L-theanine is an amino acid found in green tea that has been shown to relieve stress.3Because matcha is a concentrated form of green tea, it's thought to have a more pronounced effect from L-theanine.
“It has been shown to promote relaxation without sedation by increasing alpha brain wave activity and modulating neurotransmitters like GABA, dopamine, and serotonin,” said Leigh A. Frame, PhD, executive director of the Office of Integrative Medicine and Health at George Washington University’s School of Medicine and Health Sciences.
Matcha also contains EGCG, a plant compound that may help reduce inflammation and oxidative stress, which may play a role in anxiety.4
How Can Matcha Calm Stress If It Contains Caffeine?
Matcha generally has less caffeine than coffee or espresso.
Caffeine content varies, but an 8-ounce cup of brewed coffee generally contains about 96 milligrams of caffeine5
FoodData Central. Beverages, coffee, brewed, prepared with tap water.
and 1 ounce of espresso contains about 64 milligrams.6
Matcha typically has between 19 and 44 milligrams of caffeine per gram.7
The body quickly absorbs caffeine,8 which stimulates the nervous system and can spike adrenaline and cortisol, producing a stress response9 for some people.
The additional compounds in matcha dull this effect.
“Matcha’s caffeine can enhance alertness and focus, but in the presence of L-theanine this stimulation tends to be smoother and less jittery compared to coffee,” Frame said. “L-theanine helps buffer this effect by promoting alpha brain wave activity, leading to smoother, more balanced stimulation, often referred to as ‘calm alertness.’”
How Much Matcha Do You Need to Drink For Its Calming Effects?
Matcha serving sizes vary, but studies show the calming dose for L-theanine is around 200 milligrams. "You'd likely need 2 to 4 grams of high-quality matcha, which is one or two servings," said Frame.
This is the amount typically found in ceremonial-grade matcha, which is made from younger tea leaves and is therefore considered more potent.
She adds that consistent matcha drinking can help reduce stress over time, but even having a cup every so often can help.
How you prepare it matters, too. Matcha tastes great in foods like desserts, but EGCG and L-theanine can degrade at the high temperatures that typically come with long cooking times. That's why it's best served as a drink.
What This Means For You
Matcha is a concentrated form of green tea containing compounds with anti-anxiety properties, such as L-theanine and EGCG. Studies show that consuming matcha can significantly reduce stress and anxiety.
Sources:
- Filippini T, Malavolti M, Borrelli F, et al. Green tea (Camellia sinensis) for the prevention of cancer. Cochrane Database of Systematic Reviews. 2020;(3). doi:10.1002/14651858.CD005004.pub3
- Jakubczyk K, Szymczykowska K, Kika J, et al. Exploring the Influence of Origin, Harvest Time, and Cultivation Method on Antioxidant Capacity and Bioactive Compounds of Matcha Teas. Foods. 2024;13(8):1270. Published 2024 Apr 21. doi:10.3390/foods13081270
- Hidese S, Ogawa S, Ota M, et al. Effects of l-theanine administration on stress-related symptoms and cognitive functions in healthy adults: a randomized controlled trial. Nutrients. 2019;11(10):2362. doi:10.3390/nu11102362
- Mokra D, Joskova M, Mokry J. Therapeutic Effects of Green Tea Polyphenol (‒)-Epigallocatechin-3-Gallate (EGCG) in Relation to Molecular Pathways Controlling Inflammation, Oxidative Stress, and Apoptosis. International Journal of Molecular Sciences. 2023; 24(1):340. doi:10.3390/ijms24010340
- FoodData Central. Beverages, coffee, brewed, prepared with tap water.
- FoodData Central. Beverages, coffee, brewed, espresso, restaurant-prepared.
- Kochman, Joanna, et al. “Health Benefits and Chemical Composition of Matcha Green Tea: A Review.” Molecules, vol. 26, no. 1, 27 Dec. 2020. doi: https://doi.org/10.3390/molecules26010085.
- National Library of Medicine. Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations.
- PubMed, StatPearls Publishing. Physiology, Stress Reaction.
Important Notice: This article was also published at www.verywellhealth.com by Helen Carefoot where all credits are due. Medically reviewed by Elizabeth Barnes, RDN.
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