Matcha isn't like coffee, or tea. There are some similarities here and there, but it's in a league of its own in terms of its nutritional profile and benefits. So it's clear to see why people would want to drink matcha by the gallon.
However, because of its robust makeup, it does have its limitations - drinking too much of it can unravel all the benefits and replace them with side effects you won't want - and due to it's potency, you simply don't need as much of it to feel plenty of benefits.
So how much matcha should you drink per day? Here we answer that question in detail...
Should You Drink Matcha Every Day?
Matcha has been a wellness ritual for centuries. Discovered in China, it was soon brought to Japan by a Buddhist monk, and became richly engrained into Japanese culture.
Nowadays, we might not use it so 'ceremoniously' here in the UK, but that everyday cup of matcha sure has become a ritual for many of us - and it's becoming more and more popular by the day.
The quick answer to this is that yes, you could and should drink matcha daily and routinely. Sensibly proportioned, you can get all the very best benefits from it, in the long term as well as the short term.
And what we love about matcha is that this is so easy to achieve. All it takes is a minute to whisk some matcha powder in with hot water. Easy to do, easy to stick to, and the best way to keep your body topped up with the wellness benefits it has to offer.
The Benefits of a Matcha Ritual
Short term, a cup of matcha in the morning can make all the difference to how your day goes.
Mental Energy Boost
Plentiful research shows that matcha can improve your focus and mental clarity, which lasts for around six hours with a high-grade matcha powder like Matcha Flow.
Matcha's USP is that this mental energy is stabilised. Your brain won't become so excitable that you're too cranky to actually focus. You also won't experience that downer that often follows other stimulants like coffee.
This is the L-theanine in the matcha, which is a natural compound that calms without causing fatigue. It really is a pretty incredible amino acid that gives matcha its edge. With it, we can think clearer, recall information more easily, and make better decisions in otherwise stressful situations - all massive benefits in especially our professional lives, but our personal lives too.
Besides boosting brain function, research is pointing towards a few other long-term health benefits from matcha. Prevention of cognitive decline is also something to be excited about, with research indicating matcha could prevent neurodegenerative diseases like Alzheimer's.
Better Mood and Reduced Anxiety
Here we've got L-Theanine to thank again - that magic amino acid that calms our bodies and minds without making us drowsy. This encourages a healthier sleep pattern, and studies also show that it reduces anxiety and stress-related symptoms.
Reduced Risk of Chronic Diseases
Matcha is packed with antioxidants that prevent cell damage and reduce inflammation, and therefore lower your risk of suffering a chronic disease. It may even inhibit the growth of cancer cells, though more research is underway.
Better Heart Health
Matcha can help get our blood pressure to healthy levels, which is crucial for a healthy heart.
Weight Control
Matcha comes from the same plant as green tea (Camellia sinensis), which we know helps with our metabolism and burning fat - which is obviously advantageous for our weight loss goals.
We're also learning more about how it can help regulate blood sugar levels and insulin sensitivity, which is crucial for managing and preventing diabetes.
Convenience
Not a health benefit, but the convenience and ease of making matcha means we are more likely to see them come to fruition. We've got daily benefits from matcha, while the simplicity of it makes it easier to stick to for the long-term, which is when we see the best results.
Does Matcha Contain Caffeine?
A common question - does matcha contain caffeine? So far, we know that drinking matcha every day offers lots of fantastic advantages mentally and physically, short term and long term. But did you know matcha contains caffeine?
Some people are surprised by this; they've switched from their cup of coffee to avoid the caffeine content, and wasn't expecting this green cup of goodness to contain a stimulant. But there are differences.
To compare, matcha contains less caffeine than coffee. You're looking at approximately 70mg of caffeine in a cup of matcha, with your standard cup of coffee has around 100-140mg of caffeine in it.
Why Choose Matcha Over Coffee Then?
There are lots of reasons people are opting for matcha over coffee. And that's because the way the caffeine is delivered and presented in matcha is different to coffee.
With coffee, you get that caffeine spike enter your bloodstream at pace, so you quickly feel more alert and energetic. But only for a short while, before we experience what we call a 'crash' or a 'slump'.
Here's why...
In our brains we have an inhibitory neurotransmitter called adenosine, which acts as a depressant for our central nervous system, and encourages sleep. Throughout the day, the amount of adenosine in our brains increases each hour.
Caffeine is a stimulant that sticks (or binds) to the adenosine receptors, and prevents it from signalling sleepiness - which is why we feel more energised and alert when we drink it.
But caffeine doesn't stop our brain from continuing to produce adenosine, so it builds up. Because of this, when the caffeine wears off, we're left with a wave of adenosine build-up that floods our systems and leaves us feeling drowsy and fatigued.
This is what makes L-Theanine so important. This amino acid doesn't encourage drowsiness; it slows the pace at which caffeine is absorbed into the body - so the stimulant increases our energy and focus, but in a more balanced, levelled manner.
To conclude, coffee will just douse you in caffeine for a short period, leaving you in a slump that counteracts the surge you had; while matcha and its caffeine and L-theanine delivers:
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Sustained focus - One cup of matcha keeps you focused for around 6 hours.
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Calm mindset - Which means sharper mental clarity and a calm focus to think.
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No hard energy surge - This means less anxiety or feelings of panic.
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Improved sleep - A more stable energy timeline means a healthier sleep pattern.
A couple of other benefits include:
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Health benefits - Matcha is packed with antioxidants, while coffee is not.
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Matcha isn't addictive.
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Matcha doesn't stain your teeth, whereas coffee does.
Matcha could be a more suitable alternative for you if you're sensitive to caffeine. If you're super sensitive, then it's best to avoid. But because of its lower caffeine content and the L-Theanine getting to work, matcha may just be the solution to boost your energy sensibly.
What Time of Day Should You Drink Matcha?
The best time of the day to drink matcha is in the morning. I love starting each day with my morning matcha ritual. I think most people are the same - it's that first cup of something that gets your day started.
And because matcha has a longer-lasting effect (Matcha Flow will keep your energy levels stable for a good 6 hours), that's all you're going to need.
If you wake up early enough and drink matcha first thing, you may want a second cup towards lunchtime - but I'd avoid drinking matcha after 2pm, otherwise it may affect your sleep routine. Certainly don't drink it in the evening, or you'll never get to sleep.
What Happens If You Drink Too Much Matcha?
As side effects go, matcha is a safe bet. Of course, always check the ingredients of anything you consume (for example, Matcha Flow contains mushroom-based ingredients, so if you're allergic to those, avoid it), and speak with your GP first if you have any medical conditions.
For the rest of us, it's all about ensuring you don't go overboard. If you do, you may experience the following:
Anxiety and Stress
The L-Theanine in matcha works hard to improve your wellbeing, notably with stress and anxiety. But drink too much, and the increased energy levels could put you into overdrive, leaving you feeling restless and nervous - especially if you're sensitive to caffeine.
Sleeping Issues
Drinking too much matcha - especially from late afternoon - can stop you from falling asleep, and impact the quality of your sleep. A poor sleep pattern can be difficult to correct, so pay attention to the amount of matcha you're drinking and the time of day.
Headaches
Again if you're sensitive to caffeine, too much of it from any drink will cause you a headache. You can also get headaches if you drink a lot of matcha and then suddenly stop.
Everything in moderation - that's the key. All you need is a matcha every morning, no later than 2pm, and plenty of water as standard to enjoy what matcha can offer.
Conclusion
So the simple answer to how much matcha you should drink per day, is one cup in the morning - and if you have a second, no later than 2pm (or for the nightshift workers among us, this means a good few hours before you aim to go to sleep).
When you stick to this daily ritual, you'll experience the calm and sustainable energy we love matcha for, plus a few awesome health benefits too.
Sources:
https://pmc.ncbi.nlm.nih.gov/articles/PMC6836118/
