Health Benefits of Matcha

How drinking matcha can protect you from cancers, cognitive decline, diseases and more

Matcha is a highly concentrated form of green tea that has historically been consumed in China and Japan for health benefits. It has found its way into the mainstream wellness world. There is ample research to back all of the health benefits.

What Is Matcha?

Matcha is a form of green tea with a different growing process than regular green tea. During its growth period (about two weeks before harvest), it is shaded to boost the concentration of the biologically active compounds [1, 2]. The most powerful of these biologically active compounds are catechins, theanine, chlorophyll and caffeine [2].

Catechins are an antioxidant with particularly impressive health benefits, such as being anti-inflammatory [3]. There are four main catechins in matcha -- epicatechin (EC), epicatechin-3-gallate (ECG) epigallocatechin (EGC) and epigallocatechin-3-gallate (EGCG) [2].

EGCG exerts a particularly powerful positive influence on health. It has the ability to target and inhibit cancer cell replication and is known to have an anti-tumor effect against breast cancer cells [4, 5, 6]. It was found that... "the concentration of epigallocatechin gallate (EGCG) available from drinking matcha is 137 times greater than the amount of EGCG available from China Green Tips green tea, and at least three times higher than the largest literature value for other green teas." [7].

Benefits of Matcha

Antioxidant:

The catechins in matcha act as an anti-oxidant to reduce free radicals and oxidative stress in the body [3]. Free radicals and oxidative stress are associated with the development of cancer, autoimmune disorders, aging, cataract, rheumatoid arthritis, cardiovascular and neurodegenerative diseases [8].

Cognitive Function:

Matcha improves cognitive function and reduces cognitive dysfunction [9].

Neurodegenerative Diseases:

Beta-amyloid is a protein involved in the development of Alzhiemer's Disease. EGCG helps to reduce the production of beta-amyloid production. EGCG also reduces neuroinflammation in the brain, reducing the risk for neurodegenerative diseases such as Alzheimer's Disease and Parkinson's Disease [9].

Two major neurotoxins related to Parkinson's Disease are rotenone and dieldrin. L-theanine, a major component in matcha, reduces these neurotoxins in the brain. L-theanine also regulates the production of brain-derived neurotrophic factor (BDNF), which is vital for the growth of neurons in the brain and the brain's ability to continue to learn and adapt [10].

Insulin Sensitivity:

EGCG improves insulin sensitivity by reducing the quick release of glucose in the gut. Additionally, this can help lower blood glucose levels [9, 11, 12].

Anti-Aging:

The polyphenols in matcha have an anti-aging effect for human skin [30].

Stress:

The L-theanine in matcha acts as a support in managing stress [14].

Cardiovascular:

Matcha protects against high blood cholesterol, high blood pressure, coronary artery disease, atherosclerosis, and other cardiovascular diseases [15, 3]. Green tea is also associated with lower incidences of coronary artery disease and better cardiovascular health [16].

Reduced Risk of Cancer:

Matcha inhibits the replication of cancer stem cells (CSCs) through multiple mechanisms [17, 18, 19]. Matcha has been studied and shown to inhibit the replication of breast cancer stem cells and have an anti-tumor effect against breast cancer stem cells [17].

Anti-Inflammatory:

The catchecins in matcha have anti-inflammatory effects in the body [3, 1].

Slow Caffeine Release:

While matcha does contain caffeine, it is around 1/10th of the caffeine in a cup of coffee. The release of caffeine in matcha is different than in coffee or other teas. The caffeine in matcha is "absorbed and released slowly by the body over a period of 6-8 hours. This means that matcha provides a sustainable energy boost without the rapid 30-minute spike, slump, and jitters associated with coffee" [20]. Additionally, the L-Theanine in matcha increases alpha brain waves to promote concentration and calmness.

How To Drink Matcha:

When buying matcha, you want to ensure that it is of good quality so you can reap all the benefits. There are two different types of matcha, ceremonial grade and culinary grade. Ceremonial grade is ideal as it is the highest tea quality. Culinary grade is made differently and is more often suited for baking and cooking. The packaging should identify what grade it is.

When making the matcha, use water that is 160-170 degrees Fahrenheit so as not to burn the matcha. Put the matcha through a strainer. Mix using a matcha whisk or french press. Many people enjoy their matcha with oat milk, almond milk, honey, maple syrup, and more. I enjoy mine iced with almond milk. Most matcha's you buy will have preparation instructions you can follow on the label.

There can be too much of a good thing. It has been found that sage EGCG levels for adults is 338 mg/day so just always be aware [21]. The EGCG levels can be found on the matcha label. One serving of the matcha I drink has 120 mg. When enjoying matcha at a coffee or tea shop, the quality of the matcha will vary. You can always ask for more details about what brand they use, if it's ceremonial grade, and so on.

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