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Does Matcha Have Caffeine and Should I Drink It?

With the increasing urge to find healthy alternatives to typical caffeine drinks, matcha has become a common substitute to wake up and stay alert. This article discusses the benefits of matcha so you can decide whether to make the switch. 
Does Matcha Have Caffeine and Should I Drink It?

What Is Matcha?

Matcha is a type of Japanese green tea made from the leaves of Camellia sinensis. It is made by powdering fresh tea leaves to create a substance that is a vivid green color. It's known for its grassy, Earthy taste and rich green color. 

To make a cup, the powder is combined with hot water. This is in contrast to the usual tea-making method, whereby tea leaves are soaked in boiling water and then removed before the beverage is consumed. Matcha lattes have also grown in popularity, which is mixing matcha powder with milk for a daily pick-me-up. 

Does Matcha Have Caffeine?

The answer is a resounding yes; matcha does have caffeine. A matcha beverage produced with one scoop (2 grams/one teaspoon) of matcha powder has around 70mg caffeine. Matcha has approximately three times the caffeine found in a cup of regular tea and a similar amount of caffeine as brewed coffee.

Coffee contains approximately 96 mg of caffeine every 8-ounce (240-mL) cup (2), whereas matcha contains between 19 and 44 mg of caffeine per gram — or 38–88 mg per 2-ounce (60-mL) portion when prepared conventionally. (3)

Caffeine content varies greatly in matcha based on the amount of powder used, the type and freshness of the leaves used to make the powder, the water temperature, and the brewing time.

To guarantee a restful night's sleep, it's advisable to abstain from any caffeine-containing beverages (including matcha) at least six hours before bedtime.

 

Does Matcha Tea Have Any Adverse Effects?

While green tea and matcha are considered healthy and safe for consumption, those who are caffeine intolerant should be aware that both contain significant levels of caffeine.

If you can tolerate caffeine, it is best to restrict your matcha consumption to three to four cups per day to avoid exceeding the 400 milligrams of caffeine per day advised by the Dietary Guidelines for Americans. (4)

 

Is Matcha Better Than Coffee for Getting Caffeine?

Matcha green tea is an excellent source of pure, tranquil, and concentrated energy. There are no caffeine-induced surges, palpitations, or quick crashes. Matcha caffeine gently ignites you, providing a sustained boost of energy. The result is really pleasant for the majority of people.

The boost in energy provided by drinking high-quality matcha may feel different from coffee's boost. The amino acid and antioxidant L-theanine in matcha help balance the caffeine content.

L-theanine is said to have sedative properties, easing tension and fostering feelings of relaxation, and it has the complete opposite of caffeine's stimulant effect. As a result of this equilibrium, matcha green tea provides the alertness associated with caffeine without the accompanying jitteriness or collapse.

Matcha's energy boost is more gradual and lasts longer due to this combination. Consumers of green tea claim a gain in energy and an increase in "brain clarity" and the ability to move between mental tasks without losing focus, which is backed up by scientific study. (5)

If you want to experience the relaxing effects of L-theanine without caffeine, decaffeinated matcha green tea is available; however, it is more difficult to find. Additionally, decaffeinated matcha can be deficient in antioxidants. Phytonutrients are fragile and can be destroyed or deactivated during the chemical decaffeination process.

 

What Is the Difference Between the Caffeine High of Matcha and Coffee?

Matcha Caffeine:
Matcha green tea's l-theanine and caffeine provide a sustained energy boost for up to 4-6 hours without the rushes, anxiety, or mood swings that come with drinking coffee.

Coffee Caffeine:
Coffee's caffeine kicks in quickly and wears off quickly. Jitteriness and nervousness might result from a surge in adrenaline, blood sugar, and insulin levels as some people experience dizzy spells and intense food cravings.

 

Benefits of Drinking Matcha:

Restorative and Calming
L-theanine calms the mind without making you sleepy by increasing alpha waves in the brain. (6)

Matcha Is Easy to Make
Adding hot water to matcha powder produces a cup of matcha. There is no need for additional equipment other than a spoon to measure the powder and stir the drink. To make traditional matcha tea, a bamboo whisk is used to blend 1–2 teaspoons (2–4 grams) of matcha powder with 2 ounces (59 ml) of hot water. To get the right consistency, you can experiment with the ratio of matcha powder to water.

Matcha Improves Skin
Matcha green tea's potent antioxidants help keep the skin looking young by scavenging and neutralizing oxidative stress. Drinking matcha will help acne and rosacea sufferers since the anti-inflammatory properties of green tea can help soothe their skin. (7)

Matcha is a powerful antioxidant that helps to keep skin supple and free of wrinkles and sun damage. Elastin synthesis is boosted to give the skin more volume, and free radicals that can cause sunburns, age spots, dry skin, and wrinkles are neutralized. (8)

Matcha Boosts Oral Health
As opposed to coffee, matcha has been shown to promote oral health, directly linked to your overall well-being. Oral hygiene is improved by consuming matcha green tea, and you can reduce bad breath-inducing chemicals by drinking green tea polyphenols. (9)

It's important to note that adding milk, creamers and non-dairy creamers may also have an impact on some of the antioxidant properties in tea

Because matcha green tea is antibacterial, it can help prevent tooth decay, plaque buildup, and foul breath by reducing bacteria. (10)

Matcha Has Plenty of Antioxidants
Among the most popular superfoods, matcha has a higher antioxidant level than almost any other. Catechins are plant chemicals in tea that act as natural antioxidants, and matcha is abundant in these compounds. The catechin family of antioxidant molecules includes epigallocatechin gallate (EGCG), which is almost solely found in green tea and has been shown to lower the risk of cardiovascular and neurological illness, enhance the immune system, and increase metabolism. (11,12)

EGCG is among the most powerful antioxidants ever discovered, with many times more antioxidant power than vitamin C. (13)

Free radicals, which can damage cells and lead to chronic disease, can be stabilized by antioxidants.

When you make tea using matcha powder and hot water, you're getting all the health benefits of the whole leaf. This includes a higher concentration of catechins and antioxidants than merely brewing green tea leaves. Some catechins in matcha are up to 137 times more abundant than in other kinds of green tea. (14)

Matcha Aids Weight Loss
Green tea extract has been shown to promote weight loss, and matcha, which originates from the same plant, is expected to have the same effect. Several studies have shown that green tea extract can help weight loss by boosting metabolism and fat burning. +++

Caffeine is one of the most researched ingredients and has been shown to have health benefits. This includes protecting DNA from damage and increasing metabolic rate. However, it does not increase fat metabolism, which means that matcha is a better choice for weight control than coffee.

Matcha Increases Brain Power
L-Theanine has been shown to improve mental performance by reducing stress and elevating feelings of calm and well-being. (15) The alpha waves produced by L-Theanine are a welcome change from the beta waves that can accompany stress and contribute to a tense, agitated state.

While L-Theanine is found in all teas, matcha may have five times as much of this amino acid as other types of tea. (16)

L-Theanine has also been shown to improve memory learning while minimizing the adverse effects of caffeine. As a result, a cup of matcha helps you focus and clear your mind without the nervous energy that comes from drinking coffee.

 

Should You Try Drinking Matcha?

It boils down to your preference; if you like drinking green tea or the grassy taste of matcha, then it's an excellent alternative for you to be energized and get your daily dose of caffeine. However, if you don't like the taste of matcha, you can try other varieties of the superfood drink from matcha latte or matcha-infused pastries as an alternative.

 

Alternatives to Matcha

If you are looking to kick the coffee craving and don't love the taste of matcha, there are alternatives that deliver equal if not better focus and alertness for your body. 

Healthycell Focus + Recall is expertly formulated by physicians and nutritionists to keep you alert, sharp, and focused throughout the day without the negative side effects that you would experience with alternative caffeine sources. Although Focus + Recall does contain naturally extracted caffeine, its superior nutrient delivery with MICROGEL™ technology prevents any jitters or crashes and provides noticeable benefits within 30 minutes.

Healthycell also provides nutrients needed for long-term brain health other caffeine beverages or supplements don't have. With a powerful blend of natural nootropics that provide better brain focus, sharper concentration, and improved cognitive awareness for rapid learning and better recall, Focus+Recall is the perfect alternative to any caffeinated beverage or supplement for both short and long term benefits.

† These statements have not been evaluated by the Food and Drug Administration. This product is no intended to diagnose, treat, cure, or prevent any disease.

Dr. Giampapa is a world-renowned medical doctor, inventor, and surgeon specializing in anti-aging medicine. He recently received a nomination for the Nobel Prize for his groundbreaking stem cell research, as well as the Edison Award for the Healthycell nutritional supplement for cell health. He was also awarded the A4M Science & Technology award for his development of the BioMarker Matrix Profile – the first computer program to measure aging. Learn more about Dr. Vincent Giampapa.

References

  1. https://www.webmd.com/food-recipes/ss/slideshow-all-about-matcha
  2. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372
  3. https://www.caffeineinformer.com/caffeine-content/matcha-green-tea
  4. https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-
  5. https://pubmed.ncbi.nlm.nih.gov/18681988/
  6. http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.511.978&rep=rep1&type=pdf
  7. https://www.sciencedaily.com/releases/2003/04/030425071800.htm
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6412948/#:~:text=Green%20tea%20is%20richer%20in%
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3459493/
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4138486/
  11. https://www.sciencedirect.com/science/article/abs/pii/S0014299916307075
  12. https://journals.physiology.org/doi/full/10.1152/ajpendo.00698.2006
  13. https://www.newswise.com/articles/new-research-confirms-green-tea-supplement-provides-best-antioxidant-protection#:~:text=the%20same%20concentration.,as%20effective%20as%20red%20wine.
  14. https://pubmed.ncbi.nlm.nih.gov/14518774/
  15. https://pubmed.ncbi.nlm.nih.gov/18296328/
  16. https://breakawaymatcha.com/blogs/journal/matcha-productivity-and-ltheanine#:~:text=Matcha%20contains%20up%20to%20five,%2Dtheanine%2C%20shading%20enhances%20it.

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