Is matcha really good for you? Here's what the science says

Words by Kerry Parnell

Who knew tea would be trending on TikTok, but social media has gone green over a certain cuppa. Matcha tea is brewing up a social media storm, with an incredible 161 million posts on TikTok alone, about the wonder stuff.

Packed with antioxidants, matcha is credited with helping everything from anti-ageing to boosting your mood and even dementia prevention, and the superfood is proving so popular, it’s causing a shortage in its homeland of Japan.

Despite being drunk in China and Japan for centuries, matcha tea has soared in popularity in the past few years, thanks to Gwyneth Paltrow who first posted about her matcha latte on Instagram, in 2015, sending it viral. Wellness influencers quickly embraced it, such as Kourtney Kardashian who credits her matcha latte recipe with aiding weight loss; but matcha really went mainstream when it hit TikTok and Gen Z got into the green stuff.

Now you can visit dedicated matcha bars from London to LA, plus pick up a matcha latte in Pret a Manger, Starbucks and Costa. Even M&S serves a viral iced raspberry and white chocolate matcha latte in its cafes.

Thanks to the surge in matcha mania, it’s caused a run on supplies, as Japanese tea growers struggle to keep up with the demand. Consumption has almost tripled over the past decade and “reached a record high last year”, Fumi Ueki, head of the Leaf Brand Group - one of Japan’s biggest tea companies – told The Japan Times.

So, does the wonder brew really work? Here’s everything you need to know about matcha:

What is matcha?

Matcha is a type of green tea, which originated in China and was introduced into Japan in the 12th century, by a Zen Buddhist monk and used as a ceremonial tea. Made from the tea plant Camellia sinensis, the harvesting process is meticulous – the plants are shaded to increase the chlorophyll in the leaves, giving them their bright green colour, then the leaves are steamed and ground into a fine powder. It’s whisked into boiling water with a special bamboo brush and you drink the whole mixture, unlike standard teas, where you drink an infusion of the leaves.

It’s not just green tea

This is no ordinary green tea - the process of growing and producing it is so laborious, it’s much more expensive. It’s higher in antioxidants and caffeine than green tea and less than coffee, but its high levels of amino acid L-theanine means the caffeine high lasts longer than coffee. Depending on the grade of matcha you buy, the taste is slightly nutty and ‘grassy’, with a slight bitter edge.

Why matcha is good for you

They don’t call it a superfood for nothing. Matcha is packed with antioxidants, meaning it reduces inflammation and stress, guarding against chronic diseases such as heart disease and some cancers, as well as having anti-ageing properties. Here’s some of its benefits:

1. It guards against disease

Because of its high antioxidant properties, matcha – along with other antioxidant-rich foods like fruit and vegetables - can help in the prevention against chronic diseases. “Matcha is particularly rich in antioxidants called catechins, especially one called EGCG (epigallocatechin gallate), which help protect our cells from oxidative stress, which is linked to chronic conditions like heart disease and certain cancers,” says Registered Dietitian Nichola Ludlam-Raine.

2. It’s anti-ageing

As it’s antioxidant-rich, matcha is thought to help with the ageing process. Antioxidants fight the body’s free radicals and prevent oxidation, therefore helping stop cell damage and maintain collagen and elastin, as well as protecting against UV damage. “As part of a balanced diet, matcha, along with other antioxidant-rich foods is credited with keeping us young, thanks to its anti-ageing properties,” says Ludlam-Raine, author of book, How Not to Eat Ultra-Processed.

3. It lowers blood pressure and bad cholesterol

Scientists have proven green tea such as matcha, can help lower blood pressure, according to a recent clinical trial published in the New Emirates Medical Journal]. And a study in the European Journal of Nutrition, showed catechins – which matcha is high in - help lower LDL, or ‘bad’ cholesterol levels. “There is some promising research suggesting that the catechins in matcha may help improve heart health by lowering LDL cholesterol levels and supporting blood pressure control,” says Ludlam-Raine. “While more large-scale human studies are needed, drinking matcha regularly as part of a heart-healthy diet could offer some benefits, thanks to its anti-inflammatory and cholesterol-lowering properties.”

4. It enhances your mood

While it’s busy lowering cholesterol, it’s also lifting your mood. Matcha’s high levels of L-theanine promotes relaxation and reduces stress levels, meaning it will keep your mood regulated. “It contains both caffeine and L-theanine. Together, these compounds can promote a state of calm alertness - giving you a steady, focused energy without the jitters often associated with coffee,” says Ludlam-Raine. A recent Japanese study also showed matcha had an anti-depression effect on mice.

5. It boosts brain power…

As well as making your mood better, researchers are beginning to prove matcha may also increase cognitive function. According to the recent report, ‘The Therapeutic Potential of Matcha Tea’, from Qatar University, “The combined effect of theanine and caffeine was systematically reviewed recently and showed that it results in clinically significant enhancements in cognitive function,” researchers concluded.

“Matcha may support memory and concentration,” says Ludlam-Raine. “Some small studies have shown that matcha can enhance cognitive performance, particularly in tasks involving attention and memory.”

6. … and might aid against dementia

Because of matcha’s high catechin properties, some studies are also showing matcha might have positive effects in older people suffering early stage dementia. “Recent studies on EGCG, the main catechin in matcha, demonstrated that it has potential neuroprotective effects against neurological disorders,” Qatar University researchers stated. A new study from Japanese scientists, published in Plos.One, said, incorporating matcha “into the daily routine may offer a simple yet effective strategy for cognitive enhancement and dementia prevention.”

Experts advise caution, however, as studies are in their early stage and more proof needed, but one neuroscientist, Robert Love, who specialises in Alzheimer’s prevention, is all in. On his TikTok channel he champions matcha. “This might be the number one healthiest drink for your brain,” he told his 2.5million followers, adding, “Matcha is basically green tea on steroids.”

7. It ‘could’ help with weight loss

Finally, your morning matcha might also help with weight loss, if you believe TikTok, where users have dubbed it, ‘Nature’s Ozempic’. Influencers claim matcha boosts the production of GLP-1, a gut hormone which makes the pancreas release insulin. Ozempic works by mimicking GLP-1, so you feel fuller for longer. However, the scientific research into the effect of matcha on GLP-1 is limited and while some small studies have shown the catechins in matcha can boost your metabolic rate and increase fat oxidation during exercise, it’s not advised, as influencers suggest, you drink multiple cups a day, due to its high caffeine content. “I do recommend matcha as an occasional addition to a healthy diet, particularly for people looking for a gentler alternative to coffee,” says Ludlam-Raine, “But one cup a day is a sensible amount for most people.” 

What is true, is matcha tea is extremely low-calorie, so if replacing your morning latte, you’re already winning.

How do you take it?

Because it’s a powder, you whisk it into hot water, with or without milk, and drink it. Or you can add it to smoothies, such as the viral strawberry matcha latte.

As well as drinking matcha, you can eat it – adding the powder to all kinds of recipes, from energy balls, to muffins, pancakes, cookies, truffles, macarons, bagels and home-made ice-cream. However, it’s best to eat or drink high-grade matcha, or you won’t get as good results, taste, or health-wise, warn experts.

Matcha comes in ceremonial, premium and culinary grades, with ceremonial the highest quality – and most expensive - and culinary grade the lowest. “For the best quality, look for ceremonial grade matcha with minimal bitterness and vibrant green colour - it’s a sign of higher antioxidant content,” says Ludlam-Raine.

And watch out for matcha masking what can be unhealthy commercial drinks and snacks. Some coffee shop matcha lattes are more sugar than matcha.

Mix and matcha: 7 ways to take your tea

1. Matcha tea

Starting with the classic – simply whisk a teaspoon of matcha powder into hot water, and drink, with or without milk and sweeteners.

2. Matcha lattes

Try TikTok’s viral strawberry matcha latte, or M&S’s hit iced raspberry and white chocolate matcha latte.
Image: M&S latte

3. Matcha skincare

It’s not just food – matcha is also a huge trend in skincare, found in everything from face masks to lip gloss, cleanser to moisturiser.

4. Matcha cakes

You can bake it into everything from brownies to biscuits.

5. Matcha cocktails

Matcha martini anyone? This tipple’s trending in many London bars.

6. Matcha lollies

Freeze matcha and yoghurt into super-lollies.

Matcha popcorn

Gen Z have even turned their popcorn green, sprinkling matcha and salt for a green and clean movie snack.