A look at possible health benefits

Notable for its vibrant green color, matcha is a powder made from green tea leaves. It can be enjoyed as a tea or added to smoothies, baked goods, and other foods.

Matcha contains ingredients that have been linked to a range of health benefits. But is there evidence that matcha can promote heart health, cognition, and other conditions it's been purported to benefit?

What is matcha?

Matcha is a vivid green, concentrated powder made from the leaves of the Camellia sinensis tea plant. It is found most commonly in Japan and China, and tends to have a distinct flavor that is sweeter and smoother than other green teas.

What's the difference between matcha and green tea?

Matcha is a type of green tea. It is grown in the shade, which has the effect of boosting the amount of certain phytochemicals (plant chemicals that offer a range of potential health benefits, including anti-inflammatory effects), antioxidants, and other ingredients it contains compared to other types of green tea.

Matcha is typically consumed in powdered form; matcha powder is simply whisked together with hot water for matcha tea. Matcha tea bags are also available and can be steeped in hot water like traditional teas.

Does matcha have caffeine?

Yes — in fact, matcha's caffeine content is typically higher than that of other green teas but lower than that of coffee. Here's a caffeine comparison for one 8-ounce cup of each:

Green tea: 23 milligrams (mg) to 49 mg caffeine

Matcha: 38 mg to 89 mg caffeine

Coffee: 100 mg to 120 mg caffeine

Watch your matcha intake later in the day if caffeine makes it hard for you to fall or stay asleep.

Possible health benefits of matcha

Matcha contains an abundance of antioxidants (including polyphenols such as catechins) and phytochemicals (such as chlorophyll and quercetin). These substances may have some positive effects on our health, particularly when they are consumed in foods that naturally contain them.

Making Sense of Vitamins and Minerals

About half of all Americans routinely take dietary supplements. The most common ones are multivitamin and multimineral supplements. Making Sense of Vitamins and Minerals: Choosing the foods and nutrients you need to stay healthy explains the evidence behind the benefits and safety profiles of various vitamins and minerals. It also includes the recommended minimum and maximum amounts you should consume, as well as good food sources of each.

With so many Americans routinely taking dietary supplements, it's important to have the best science backed information on what you should be putting into your body. In general, studies of people who eat diets rich in fruits, vegetables, nuts, whole grains, and fish show that they consume higher levels of vitamins and minerals from these foods and also have a lower risk of many diseases, including heart disease, stroke, diabetes, and cancers. On the other hand, trials testing the effect of selected vitamins or minerals as pill supplements have mostly shown very little influence on health. The main exception may be fish oil supplements, for which some trials show a lower risk of heart disease and possibly vitamin D.

This report explains the different types of studies used to assess the benefits and safety profiles of various nutrients. It also includes the recommended minimum and maximum amounts of the vitamins and minerals you should consume, as well as good food sources of each. The special section—“Does your diet deliver the daily recommended dose?”—will help you determine whether you’re getting sufficient amounts of vitamins and minerals from your diet, and what to do if you’re not.