22 Feb 2022
Does matcha have caffeine?
What is matcha tea?
Matcha is a type of green tea which is well-known for its health benefits. Young tea leaves are ground into a bright green powder. The powder is traditionally whisked with hot water to make a soothing tea.
This method differs from regular tea where the leaves are typically infused in hot water then removed.
The benefit of drinking matcha is that you also drink the leaves which contain a myriad of healthy nutrients! A good analogy to understand the importance of this is to imagine you are boiling spinach, then you drink the water and throw away the spinach! You would essentially be throwing away the majority of the nutrients which are concentrated in the leaves.
The highest quality matcha comes from Japan.It has traditionally been used for centuries in the Japanese tea ceremony. This elaborate ritual involves inviting guests over for drinking green tea and to enjoy the hospitality of the host.
Matcha leaves grow on green tea bushes which are kept in the shade. The leaves contain a compound called chlorophyll which increases when plants are in the shade. This is what gives matcha tea its vibrant green colour!
Farmers carefully handpick the the leaves from the bushes and finely grind them into a powder. Traditionally, the grinding process takes place in the dark in order to protect the nutrients found in the leaves.
Does matcha have caffeine?
Matcha has a reputation for being full of healthy compounds. In addition to free-radical fighting catechins, matcha also contains chlorophyll, theanine and caffeine.
We typically associate caffeine with coffee. However, it is also found in other foods and beverages. A cup of coffee contains anywhere between 95-200mg of caffeine per cup (sometimes more) whereas matcha tea contains around 70mg per cup.
Caffeine is naturally found in some plants. It is present in coffee, black and green tea, guarana, cocoa, cola and energy drinks. Chocolate, energy bars and some non-prescription medications such as cough syrup may also contain added caffeine. It’s a good idea to check product labels of such products if you are sensitive to caffeine.
This compound stimulates our nervous system and increases the amount of cortisol and adrenaline produced by our body. Cortisol is known as the body’s stress hormone. Our adrenal glands release cortisol, as well as adrenaline in response to a stressful situation. This is commonly referred to as the “fight or flight” hormone.
The physiological effects of caffeine explain why we might feel overly jittery or nervous after one too many cups of coffee!
The USFDA considers 400mg of caffeine per day a safe amount for healthy adults to consume daily. So a daily cup of matcha does not significantly contribute to the recommended daily limit.(1)
If you are pregnant or breastfeeding you should check with your doctor before consuming caffeine. There are limits to how much caffeine should be taken for certain medical conditions. Caffeine can also interact with some medication.
Matcha vs coffee
Whilst matcha and coffee both contain caffeine in varying amounts, matcha also contains nutrients which can interact with caffeine. A particular compound called l-theanine, can mitigate the effects of caffeine on our nervous system.
L-theanine is an amino acid which is typically found in black and green tea and certain mushrooms. Research shows that l-theanine and caffeine taken in combination (as in matcha tea) improve performance in cognitively challenging tasks.(2). This amino acid may assist in feeling more relaxed while remaining aware and alert.(3)
A review of 49 intervention studies examined the link between green tea phytochemicals and mood and cognition. The researchers found that both L-theanine and caffeine have clear favourable effects on attention, memory, and suppression of distraction. In addition, L-theanine generated feelings of relaxation by reducing caffeine induced arousal.(4)
This may be helpful for those of us who are sensitive to the side-effects of a cup of coffee but who are still looking for a boost of alertness. Matcha is the perfect companion to those of us wanting to stay alert throughout the day without the jittery effects of caffeine.
If you are looking for an alternative to coffee because you are experiencing some of its common side effects, why not try a cup of hot matcha or a matcha latte? Not ready to go cold turkey on coffee? You can start introducing matcha into your day by adding some to your coffee and making a “dirty” matcha latte. You can also substitute one of your daily coffees for a matcha and gradually wean yourself off coffee.
