Matcha Tea – Benefits, Preparation, and Dosage

Most of us would agree that we feel good after a cup of matcha tea.

Part of the reason is the placebo effect: you're drinking a creamy, bright green beverage made from 100% young tea leaves, without artificial additives. It looks—and tastes—delicious. On a primitive level, something that green must be good for you. And science backs that up: there's plenty of evidence showing that drinking matcha offers numerous health advantages.

Below, discover everything you've always wanted to know about this super-healthy drink—how to drink matcha tea, how to prepare it, how much you can consume per day, and who can especially benefit from it.

What Is Matcha Tea – Composition

Matcha is Japanese green tea in powder form, made by grinding specially cultivated leaves of the Camellia sinensis plant. Unlike ordinary green tea, where you steep and discard the leaves, matcha uses the whole leaf, meaning you get more antioxidants, vitamins C, A, and E, fiber, and chlorophyll. It’s considered one of the most powerful superfoods due to its high content of catechins—especially EGCG (epigallocatechin gallate)—which has strong anti-inflammatory and anti-cancer properties.

L-Theanine and Matcha Tea

A key reason matcha tea is highly valued is its L-theanine content—an amino acid naturally present in green tea, and particularly concentrated in matcha. L-theanine has a calming effect on the brain without causing drowsiness. Paired with matcha’s caffeine, it delivers gentle, sustained energy, improved focus, and reduced stress. Unlike coffee, matcha doesn’t bring the jittery side effects or energy crashes.

What Are the Benefits of Matcha Tea?

Matcha offers a range of health benefits:

• Boosts energy and focus

• Strengthens the immune system

• Supports detoxification

• Promotes heart and vascular health

• Helps regulate blood sugar

• Reduces stress and anxiety

High in antioxidants and adaptogens, it’s a natural choice for anyone looking to support body and mind holistically.

Matcha Tea and Weight Loss

Matcha can be a strong ally in weight loss because it:

• Stimulates thermogenesis—natural fat burning

• Helps regulate appetite

• Enhances metabolism

Some studies suggest consuming matcha before physical activity can increase calorie and fat burn.

Matcha Tea During Pregnancy

During pregnancy, caffeine intake requires caution. Matcha contains moderate caffeine (≈ 30–70 mg per serving). Though nutritious, it’s advisable to consult a doctor or nutritionist before drinking matcha during pregnancy—especially in the first trimester.

Matcha for PCOS (Polycystic Ovary Syndrome)

Due to its beneficial effects on reducing insulin resistance, hormone regulation, and inflammation, matcha may help women with PCOS. However, like any herbal remedy, it should be used under professional supervision.

Matcha vs. Regular Green Tea

Matcha is a more concentrated form of green tea. With regular green tea, you drink an infusion and discard the leaves. With matcha, you consume the whole powdered leaf—making it far richer in nutrients. The effects are more potent, so moderation is key.

How Long Can You Drink Matcha?

You can drink matcha daily, but in moderation. Limit yourself to 1–2 cups per day, especially if you're sensitive to caffeine. Long-term use is generally safe for healthy individuals, but consider taking a break for 1–2 weeks every 2 months.

How to Prepare Matcha Tea

Traditional matcha preparation is simple:

1. Place 1–2 grams of matcha powder into a small bowl.

2. Add about 80 ml of warm water (under 80 °C).

3. Whisk with a “chasen” (bamboo whisk) in a W-shape until fine foam forms.

After whisking, you can optionally add plant-based milk to make a matcha latte.

How to Drink Matcha Tea

Sip slowly to fully experience the flavor and effects. Matcha fits well into a morning routine, pre-workout, or anytime you need mental clarity. Avoid drinking matcha late in the evening, as it may disrupt sleep quality.

Final Thoughts

Do something good for yourself and your health—make matcha a part of your daily routine. Beyond the rich flavor, your body and mind will thank you in the long run.