Matcha and Anxiety: The Right Approach to its Consumption

You’ve likely heard the buzz around matcha, the vibrant green tea packed with antioxidants and lauded for its health benefits. But you might be wondering, does matcha cause anxiety?

It’s a valid question, especially if you’re sensitive to caffeine. Matcha, like other types of tea, does contain this stimulant. But does that mean it’s bound to send your anxiety levels soaring?

In these upcoming sections, we’ll delve into the science behind matcha and anxiety, exploring various studies and expert opinions. We aim to provide you with a comprehensive understanding, so you can enjoy your matcha with peace of mind.

What is matcha?

Before delving further into the topic, it’s critical to understand what matcha actually is. Matcha is a unique type of green tea. Produced in Japan, it’s become incredibly popular worldwide due to its rich, vibrant green color and numerous health benefits.

Unlike other teas, matcha isn’t just tea leaves steeped in hot water. Instead, matcha is made from finely ground tea leaves. This difference in preparation allows you to ingest the entire leaf, and consequently, all of its nutrients.

Production Process

The process of making matcha is thorough and meticulous. It begins with shading tea plants from sunlight for about three weeks before harvest. This technique boosts the green color and enhances the flavor. The leaves are then handpicked, steamed to prevent oxidation, dried and finally, carefully ground into a fine powder. This long process makes matcha one of the most expensive, and the most nutrient-dense, types of tea.

Health Benefits

Apart from its distinct flavor, matcha is well-renowned for its plethora of health benefits. It packs a strong punch with its high antioxidant count, strengthening your body’s defense against free radicals. It’s also rich in L-theanine, a type of amino acid known to promote relaxation and reduce stress. However, like most teas, it contains caffeine – a stimulant that may be of concern.

The caffeine content, while lower than that of coffee, is still enough to provide a gentle boost of alertness. This caffeine kick combined with the calming properties of L-theanine can make matcha an ideal alternative for those looking to avoid the jittery side effects of coffee.

But, given this mixture of calming and stimulating components, does matcha cause or contribute to anxiety? That’s the question we’ll continue to explore in the following sections of this article. Remember, it’s always crucial to understand your food and drink choices’ potential impacts on your health.

Understanding anxiety

Before diving into whether matcha causes anxiety, it’s important to understand what anxiety really is. At its core, anxiety is a normal and often healthy emotion. It’s your body’s natural response to stress. You might feel anxious when faced with a problem at work, before taking a test, or making an important decision.

Wouldn’t life be way less interesting without a little bit of fear and uncertainty? If you never felt anxious, you might not be motivated to do your best in challenging situations. So in small doses, it can be good for you. But sometimes, anxiety can overwhelm and cause issues.

When your feelings of fear or distress are persistent and interfere with daily life, you may have an anxiety disorder. There are several types of these including Generalized Anxiety Disorder, Panic Disorder and Social Anxiety Disorder. Symptoms may vary but generally include a feeling of constant worry, restlessness or trouble concentrating.

You might wonder, how is all this connected to matcha? While matcha has a long list of health benefits, its high caffeine content is something that requires attention. Caffeine is known to induce anxiety symptoms. In the next section, we will dig deeper into this and understand how matcha can impact these symptoms.

Stay tuned as we explore more about matcha – the vibrant green tea that is both enticing and intriguing, with a long history and a myriad of benefits. Let’s find out if there’s a downside amidst the sea of positives.

No promises, but the results might surprise you.

The role of caffeine in matcha

When considering matcha and its potential impact on anxiety, it’s crucial to recognize the significant role that caffeine plays. In matcha, caffeine isn’t just a minor player; it presents a significant dosage. A single cup of matcha tea has approximately 70 milligrams of caffeine. To give you some perspectives, that’s nearly double the caffeine content found in a regular cup of brewed black tea, which only has about 40 milligrams.

Caffeine is a central nervous system stimulant. It has widespread effects on your body, and particularly on your brain’s functioning. It blocks adenosine receptors, the chemicals in your brain that make you feel tired, boosting your energy levels and mental alertness. However, caffeine also stimulates the release of adrenaline, the “fight-or-flight” hormone, which is known to increase feelings of anxiety.

Notably, everyone’s reaction to caffeine is different. Some can metabolize it quickly, while others may feel jittery and anxious even after a small amount.

Let’s place your focus on this markdown table indicating the caffeine content in matcha compared to other popular beverages:

Beverage (8 oz serving)Caffeine Content (mg)
Matcha Tea70
Black Tea40
Energy Drink80

This comprehensive comparison indicates a clear picture of where matcha stands in terms of caffeine content compared to other caffeine-rich drinks.

But before we label matcha as a potential anxiety booster due to its high caffeine content, we should consider some unique aspects of matcha. Look into its rich content of L-theanine, an amino acid known for its calming effects. This substance has the ability to alter the effects of caffeine, predicting a potential balance in the equation that might just tip in favor of matcha. Let’s delve into that next.

Matcha and anxiety: the scientific evidence

While there’s some truth behind the notion that excessive caffeine intake can cause jitteriness and anxious feelings, there’s much more to the story when it comes to matcha. The presence of L-theanine in matcha can moderate these anxiety-like symptoms. But don’t just take our word for it, dive into some science-backed evidence with us.

To kick off, let’s look at a study published in the Journal of Clinical Psychiatry. This research revealed that L-theanine significantly reduces anxiety responses such as elevated heart rate. Since matcha is a rich source of this amino acid, it’s been hypothesized that the drink could provide similar benefits.

Another study in the Journal of Nutritional Neuroscience found that L-theanine can induce alpha brain waves which are associated with a state of relaxation without drowsiness. This state is ideal because you’re relaxed yet still focused and alert. This equilibrium further reinforces the idea that matcha can boost mental serenity without sacrificing alertness or focus.

But let’s not stop there. Additional research in the renowned BMC Complementary Medicine and Therapies journal found that drinking matcha can potentially reduce stress levels. In this particular study, participants who regularly drank matcha reported lower stress levels compared to those who didn’t consume this healthy brew.

JournalResearch Finding
Journal of Clinical PsychiatryL-theanine reduces anxiety responses
Journal of Nutritional NeuroscienceL-theanine induces relaxation without drowsiness
BMC Complementary Medicine and TherapiesRegular matcha consumption could reduce stress levels

Are you getting a holistic idea of how the caffeine and L-theanine in matcha may work together to support a balanced mindset? Excellent! So let’s clear out more fog around this topic as we delve into the benefits of matcha for anxiety.

Expert opinions on matcha and anxiety

With emerging interests in the probable therapeutic values of matcha for individuals grappling with anxiety, many experts have delved into its study. Naturally, varying stances have surfaced. However, a general consensus remains that matcha holds potential benefit for anxiety and stress-relief.

Dr. James Greenblatt, for instance, is a renowned psychiatrist who’s spent his career studying the impact of food on mental health. In his rivetting report “The Breakthrough Depression Solution,” Greenblatt highlighted how L-theanine, a primary amino acid in matcha, facilitates calming effects on the brain.

Similarly, nutritionist Dana James emphasized the influence of matcha on inducing relaxation without causing drowsiness. She posited in her book “The Archetype Diet” how the amino acid profile of matcha tea, particularly high in L-theanine, could contribute to its calming impact.

If you’re thinking matcha’s effects are strictly attributed to L-theanine, you’re not entirely right. The power-packed blend fuses the energy kick of caffeine with the calming influence of L-theanine. Dietician Megan Ware encapsulated in her interview with Medical News Today how this harmony could produce a state of alert calmness, without leading to drowsiness or palpitations, typically seen in higher caffeine products.

However, the matcha-tea efficiency varies for individuals and does not ensure an anxiety-proof shield for all. A large number of experts have painfully stressed that while matcha can act as a supportive measure to manage anxiety, it should never replace medical treatment or be viewed as a standalone solution.

Remember, moderation is key. Overconsumption might lead you to stray from the positive facet of matcha and experience jitteriness or nervousness due to high caffeine content.

Strategies for managing anxiety while consuming matcha

There’s a balance you can strike while reaping the calming benefits of Matcha. It’s clear the high L-theanine content contributes to the feelings of relaxed alertness. But how can you indulge in Matcha and not risk augmenting existing anxiety? Here are a few practical tips to ensure your daily Matcha habit supports, not hampers, your overall well-being and mental health.

Consume in moderation. This rule is universal. It applies to virtually everything you eat or drink. Matcha has a high caffeine content – double that of certain teas – and this can lead to jitteriness or nervousness if you consume too much of it. Limit your intake to no more than one or two cups per day to mitigate these effects.

Pair with a balanced diet. The nutrients in Matcha interact with everything else you consume. So it’s essential to maintain a balanced, nutrient-dense diet to optimize these interactions. Eat plenty of fruits, veggies, lean proteins and whole grains. Adequate nutrition can help maintain your body’s balance, further enhancing Matcha’s calming effects.

Consider the timing. The timing of your Matcha consumption can also play a role in managing anxiety symptoms. Drinking Matcha in the morning can provide a calm, focused start to the day, allowing you to best harness the benefits of L-theanine. However, its caffeine content may disrupt sleep if consumed too close to bedtime.

Be mindful during consumption. Using Matcha as a part of a mindfulness or relaxation routine might enhance its calming effects. Practice mindfulness as you prepare your Matcha and as you sip it. Pay attention to the color, the aroma, and the taste. This attentiveness helps anchor you in the moment, which many find calming and anxiety-reducing.

The recommendations provided above aren’t one-size-fits-all solutions. So experiment with these strategies and determine what approaches work best for you and your body. Remember – your wellbeing is paramount, and adjusting your Matcha consumption might just be one of the small changes that can contribute to managing anxiety effectively, while still enjoying the numerous benefits that Matcha brings to the table.


So, you’ve learned that matcha doesn’t necessarily cause anxiety, but its high caffeine content can if you don’t consume it wisely. Remember, it’s all about moderation and mindful consumption. Limiting your intake to one or two cups per day and pairing it with a balanced diet can help you enjoy the calming effects of matcha without the jitters. Pay attention to when you’re drinking it too, to avoid disrupting your sleep. And remember, everyone’s different. What works for one person might not work for you. So don’t be afraid to experiment and find your own perfect matcha routine. It’s all about finding a balance that lets you reap the benefits of matcha while managing your anxiety effectively.

How much matcha should I consume daily?

The article suggests limiting matcha intake to one or two cups per day due to its high caffeine content. Consuming more than that might cause restlessness or sleep disturbances.

What should I pair with matcha for maximum benefits?

A balanced diet is recommended to pair with matcha. This helps maximize its calming effects while ensuring you get a comprehensive range of nutrients.

When is the best time to consume matcha?

It doesn’t specify an exact time, but it is important to note that the timing of consumption should not disrupt your sleep. Therefore, avoiding matcha too close to bedtime would likely be sensible.

What should I focus on while consuming matcha?

The article recommends practicing mindfulness while consuming matcha. This can enhance the calming effects of matcha, quelling anxiety, and promoting relaxation.

Are these recommendations applicable to everyone?

No, these recommendations are not one-size-fits-all. Everyone’s bodies and experiences with anxiety are different. Therefore, it encourages you to experiment with these strategies to see what works best for you.