Can Matcha Really Improve Your Brain, Heart, and Gut? Science Says Yes

Whether you’re a coffee die-hard, a tea connoisseur, or a matcha lover, a cup of caffeine has earned its place in most people’s mornings. However, between sips, you may wonder which beverage offers the most health benefits. Research in the Journal of Education Health and Sport suggests that matcha may take first place, thanks to its powerful ability to boost heart health, promote digestion, and support cognitive functions.

Matcha is a unique variety of green tea that has been a cornerstone of Japanese culture for centuries. Unlike traditional tea, where you steep and discard the leaves, matcha involves consuming the whole tea leaf, which is carefully shade-grown, harvested, steamed, dried, and stone-ground into a fine powder, says Angelo Falcone, MD, an integrative medicine physician and founder of Dignity Integrative Health and Wellness. “Thanks to this whole-leaf consumption, you’re getting the complete nutritional profile of the tea plant, since you’re essentially drinking its benefits rather than just steeping them,” he explains.

Although matcha contains caffeine, recent research in PLOS One found that regular consumption improves sleep quality and reduces anxiety, unlike coffee and other caffeinated drinks.

So what are the most promising health benefits of matcha? And how can you cash in on the perks? Here’s what doctors want you to know. 

Is matcha different from regular green tea?

Yes. The fundamental difference between matcha and regular green tea lies in how they’re grown, processed, and consumed. 

“Matcha tea plants are shade-grown for three to four weeks before harvest, which significantly increases chlorophyll, l-theanine, and antioxidant levels, while traditional green tea plants grow in full sunlight,” Falcone says. 

From a processing perspective, matcha involves leaves that are steamed, dried, and stone-ground into a fine powder after the stems and veins are removed. As a result, you consume the entire leaf rather than just water infused with tea leaves, as is the case with regular green tea.

“This whole-leaf consumption means you’re getting the full nutritional value of the tea plant, with all the fiber, chlorophyll, vitamins, and minerals remaining in your cup, and from a nutritional standpoint, this translates to approximately 10 times the nutritional content of regular green tea for the same volume,” Falcone says.

The concentrated dose of nutrients also enhances the health benefits of matcha. According to Falcone, matcha contains approximately two to three times more epigallocatechin-3-gallate (EGCG) by weight compared to high-quality green tea. Additionally, matcha’s l-theanine content is about five times higher than that of regular green tea, which accounts for its notable calming effects. The elevated chlorophyll content, which plays a critical role in detoxification processes, is significantly increased due to the shade-growing method, he adds.

What are matcha’s most promising health benefits?

Matcha has been proven to benefit multiple systems in the body, including gut health, cardiovascular health, and cognition. Here’s a breakdown:

• Boosts cognitive function: “Matcha contains a unique combination of l-theanine and caffeine that creates what I call ‘calm alertness,’ or improved concentration and mental clarity without the jitters associated with coffee,” Falcone says. Research shows l-theanine promotes alpha wave production in the brain, fostering a state of relaxed alertness, while caffeine improves focus and reaction time. An expanding body of evidence also suggests that matcha’s polyphenol content (a group of naturally occurring plant compounds with antioxidant and anti-inflammatory properties) enhances resistance to age-related cognitive decline. 
• Promotes cardiovascular health: Regular matcha consumption is linked to improved cholesterol profiles because it lowers LDL (bad) cholesterol while maintaining HDL (good) cholesterol, according to Falcone. Studies have also found that matcha reduces blood pressure and enhances arterial health by improving blood vessel function, largely due to its EGCG content, which is the most abundant polyphenol and antioxidant in plants known for its anti-inflammatory properties.
• Improves gut health: Research suggests matcha improves gut health by promoting beneficial bacteria while inhibiting harmful pathogens. “Its catechins (a type of polyphenol) appear to support the growth of Bifidobacteria and Lactobacillus species, which are associated with improved digestion, stronger immune function, and even better mood regulation through the gut-brain axis (the communication highway between your gastrointestinal tract and central nervous system),” Falcone explains.
• Supports immunity: The high levels of chlorophyll and polyphenols in matcha support immunity and help combat oxidative stress (an imbalance of free radicals and antioxidants that can lead to cell damage) linked to heart disease and other chronic illnesses, says Gowri Rocco, MD, a physician double-board certified in family medicine as well as regenerative, anti-aging, and functional medicine. 

How does matcha benefit health, exactly?

Matcha benefits health through several bioactive compounds working in concert to support cardiovascular health, blood vessel function, cholesterol levels, and inflammatory conditions such as arthritis, according to Falcone. Its antioxidant properties may also prevent cellular damage that contributes to cancer development. Here’s how:

Catechins

Catechins, particularly EGCG, are potent antioxidants that neutralize free radicals and decrease cellular damage and inflammation, according to Falcone. Research also indicates that these compounds may inhibit cancer cell growth and provide protection against cardiovascular disease.

L-theanine

L-theanine is an amino acid that is highly concentrated in matcha and crosses the blood-brain barrier to promote alpha wave activity in the brain, creating a state of relaxed alertness, according to Falcone. He also notes that it stimulates the production of neurotransmitters such as GABA, dopamine, and serotonin, which regulate mood, attention, and stress responses. 

Chlorophyll

Chlorophyll gives matcha its vibrant green color and has detoxifying properties that aid in eliminating heavy metals and chemical toxins from the body, according to Falcone. It also promotes healthy pH levels.

Polyphenols

Matcha is rich in polyphenols, which help reduce inflammation, neutralize free radicals, and support cardiovascular health, Rocco says. Research shows that polyphenols support the gut microbiome by promoting the growth of beneficial bacteria in the gastrointestinal tract and modulating the gut’s immune response.

Caffeine

While less than coffee, caffeine in matcha forms a complex with the tea's catechins that results in slower absorption, providing sustained energy without a crash, Falcone says.

Additionally, Falcone highlights that matcha contains vitamin C, selenium, chromium, zinc, and magnesium, all of which contribute to immune function and overall health. The fiber content also supports digestion and helps stabilize blood sugar levels.

How to reap the benefits of matcha

Most research on the benefits of matcha involves daily consumption of one to two cups, according to Falcone. “A good starting point is one cup of matcha daily, containing about one to two grams of powder (roughly ½ to 1 teaspoon), since this provides approximately 50 to 70 milligrams of caffeine and a substantial dose of antioxidants,” he says.

While you may experience an immediate cognitive boost — such as improved focus and calm alertness — after a single cup, the cardiovascular, gut health, and anti-inflammatory benefits usually require consistent daily consumption over several weeks or months, Falcone adds. 

And yes, there can be too much of a good thing — even with matcha. While generally safe, Rocco notes that excessive consumption may lead to stomach discomfort due to its caffeine content. For most adults, two to three cups daily is ideal, though pregnant and breastfeeding individuals should consult their doctor before consumption, she advises. Those with anxiety or sleep disorders should also refrain from consuming matcha after mid-afternoon, as its caffeine remains active for six to eight hours, Falcone adds.

The quality of matcha also matters. “For maximum health benefits, organic, ceremonial-grade matcha from Japan is ideal, since it’s made from the youngest tea leaves, has the brightest green color, and contains the highest concentration of beneficial compounds,” Falcone says.

Be wary of fluorescent matcha lattes at coffee chains, which often contain minimal actual matcha and a significant amount of added sugar, he notes. If you’re craving sweetness, consider adding a touch of honey or pure maple syrup.