Is Matcha Good for You? Benefits, Risks and How to Choose It

Five years ago, matcha may have felt like a niche health food, drunk only by those who shop at Whole Foods and, of course, many people in Japan where the drink originates. Yet today, it's everywhere, with iced drinks, hot lattes, cakes, biscuits and even nail trends all revolving around the key ingredient. And in Europe, the UK leads the way, with over half of our under-35 population reaching for the powdered green tea rather regularly. But is it really the miracle drink it's made out to be?

"The core benefit of matcha is better energy," says Kelly Shaw, Head of Marketing at PerfectTed, arguably the most popular matcha brand in the country right now. "In every serving of our matcha, you get roughly the equivalent caffeine of a shot of espresso, but because matcha naturally contains L-theanine, the energy feels calmer and more sustained," she adds.

L-theanine is an amino acid found naturally in green and black tea and certain types of mushrooms, which is said to help reduce stress, increase focus and support the immune system, though more research is needed for concrete proof. In high-quality matcha, "the combination of L-theanine and caffeine, in a ratio of roughly 2:1, works together to improve cognitive performance," explains our in-house nutritional therapist Alexa Mullane. Though increased energy isn't the only talking point.

"Matcha has more antioxidant phytochemicals called catechins (specifically EGCG) than regular green tea and black tea. The leaves are dried and powdered, so by drinking matcha you're consuming the whole leaf, rather than steeping it in water and discarding the leaves like with regular green tea or black tea, meaning more nutrients are consumed," adds Alexa. "EGCG (epigallocatechin gallate) has been studied extensively for its antioxidant and anti-inflammatory properties, and research shows that it may have anti-tumour effects as well as benefits to cardiovascular health and cognitive function."

Though, while all of these benefits are impressive for all of us who can drink caffeine. “All the normal rules around caffeine apply. It isn’t suitable for children or for anyone who is pregnant, and people who are sensitive to caffeine should approach it in the same way they would any caffeinated drink,” says Kelly. Emerging research into ADHD is proving incredibly interesting.

“L-theanine increases alpha brainwave activity which promotes a calm alertness which may reduce restlessness and increase attention in ADHD, while EGCG also inhibits the enzyme which breaks down dopamine, a neurotransmitter which is often broken down too quickly in ADHD,” explains Alexa. Though she stresses specific studies are needed to definitively confirm a correlation.

""The combination of L-theanine and caffeine, in a ratio of roughly 2:1, works together to improve cognitive performance""
— Nutritional Therapist Alexa Mullane

As with almost everything food, fitness or health related, matcha does come with some caveats. "Not all matcha is created equal. Quality depends on a lot of factors, from growing conditions to how the leaves are processed and the purity of the final product. As a simple rule, good matcha should have a vibrant green colour and a sweet, slightly umami flavour," says Kelly. Choosing matcha labelled Ceremonial grade, "meaning it is of a standard that could be served in a traditional Japanese tea ceremony", is another good indicator. Though some brands use the term without adhering to the strict standards, she stresses, so you unfortunately do need to do a little research. We've compiled a list of our Grounded favourites below to help you start.

There is also the question of how it is served. Now that matcha has become mainstream in the UK, you'll find it in forms far removed from the traditional method of simply hot water (though ideally below 70 degrees, not boiling, says Kelly). Think thick syrups, high-sugar milks and plenty of flavourings, all of which work to negate the benefits of the green tea powder itself.

And finally, there may be a limit to how much you should drink. As with everything, moderation is key, but there are reports of regular matcha drinkers experiencing iron deficiency, especially those following a vegan or vegetarian diet or anyone already managing anaemia. "Polyphenols found in matcha, as well as green tea, black tea and coffee, bind to non-haem iron, the iron found in plant foods, and prevent absorption," says Alexa. "Calcium in milk can also interfere with iron absorption, so drinking matcha with milk can have an increased effect." To help offset this, have your matcha two hours or more before or after meals, and increase your intake of foods high in vitamin C, such as bell peppers, strawberries and citrus fruits.

Otherwise, enjoy! And if you have a matcha recipe you always turn to, we'd love to hear it.

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