7 Surprising Health Benefits of Matcha Tea

2. Improves gut health

The polyphenols in matcha affect gut health.  Hills credits this to the EGCG catechins, a type of polyphenol highly concentrated in matcha.

The gut microbiome plays an important role in diseases like diabetes, obesity and liver disorders.

The EGCG catechins also add healthy bacteria to the gut and may improve metabolism. After two weeks of one matcha tea a day, changes often begin in the microbiome, Hills says.

3. Lowers heart disease risks

Some research has found the antioxidant and anti-inflammatory properties in matcha may strengthen heart health.

A landmark study from 2001 found green tea, including matcha, prevented atherosclerosis, the buildup of plaques in the arteries, but the study was done in animals, not humans.

Recent studies on certain vitamins in matcha, including vitamin C, support the tea’s preventative properties against atherosclerosis, but more research is needed to confirm this effect.

4. Lowers stress

A 2023 analysis of studies in Current Research in Food Science found matcha may help decrease stress and anxiety. This may be due to matcha’s high levels of L-theanine, an amino acid linked to better mood and lower stress levels.

Swapping coffee or energy drinks for matcha may be a great way to get the benefits of caffeine without the stress because matcha’s caffeine properties differ from coffee.

“Coffee can cause rapid action, but also a sudden drop in energy and drowsiness, which is known as the ‘roller-coaster’ effect,” says Jakubczyk. “The caffeine in matcha has a different effect due to the presence of L-theanine, which makes the effects of matcha longer and milder.”

5. Supports a stronger immune system

A matcha a day keeps the doctor away. At least, that’s what evidence linking matcha to a stronger immune system suggests. Matcha’s anti-inflammatory properties support a healthy immune system, while its marked improvements in gut health also strengthen immune response.

6. May slow premature aging

The catechins found in matcha help protect cells from oxidative stress, potentially slowing the aging process. This benefit was mainly found in the brain, but matcha may slow aging in other cells too.

7. May lower risk of certain cancers

One of the newest, and most exciting, possible benefits of matcha is its potential to lower cancer risk. Early studies on animals suggest it may interrupt cancer cells’ cycle regulation. Most of the studies look at matcha’s impact on breast cancer cells. Much more research on humans needs to be done, however, to prove these benefits. Studies on animals don’t always translate to human benefits.

“Overall evidence suggests potential for preventing cancer, but I don't think we have strong enough evidence to make recommendations for cancer prevention at this point,” Hu says.

Potential negative effects of matcha

Part of what makes matcha a superfood is its high concentration of micronutrients. However, Hu notes, it also has a higher concentration of caffeine than other teas, although it doesn’t have as much caffeine as coffee. 

Hu doesn’t recommend matcha for those who are sensitive to caffeine. Drinking too much matcha  — especially for those sensitive to caffeine —  can cause anxiety, higher blood pressure, difficulty sleeping and a faster heartbeat.

Jakubczyk’s team also found high concentrations of fluoride in matcha. Large amounts of fluoride have been linked to joint pain,brittle bones and diarrhea. However, significant amounts of fluoride must be consumed to experience these negative effects. One to two cups of matcha a day shouldn’t cause them.

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Are some forms of matcha better than others?

“The important thing seems to be the introduction of matcha into the daily diet itself, the form is already secondary,” Jakubczyk says.

But not all forms of matcha are created equal. Adding sugar, cream or other processed ingredients won’t take away from matcha’s benefits, but it can negatively impact the body independent of matcha, Hu states. Matcha products without added sugars are better to consume than highly processed matcha desserts and beverages.