Is Matcha Anti-Inflammatory?

Key Takeaways

• Matcha is a powdered green tea made from shade-grown Camellia sinensis leaves, resulting in a more concentrated nutrient profile than regular green tea.
• It is rich in antioxidants, particularly EGCG, which research suggests may help reduce inflammation, support heart health, and protect cells from oxidative damage.
• Matcha contains L-theanine, an amino acid linked to improved relaxation, reduced stress and anxiety, and better focus without causing drowsiness.
• Regular matcha consumption may help lower LDL cholesterol and total cholesterol, potentially reducing the risk of heart disease and stroke.
• The antioxidants, caffeine, and chlorophyll in matcha may support skin health by reducing inflammation, supporting circulation, and helping protect against environmental stressors.
• Matcha contains more caffeine than standard green tea, so moderation is important to minimise side effects such as jitteriness or sleep disruption.
• Most research suggests benefits can be achieved with one to three cups per day, depending on individual tolerance and sensitivity to caffeine.

An estimated 350 million people worldwide are affected by arthritis and joint diseases - many of which are caused by excess chronic inflammation.

In an effort to combat inflammation, people are seeking natural, alternative remedies to alleviate their symptoms and improve their quality of life.

There’s something that both skincare and tea lovers have been appreciating for centuries now: matcha. Beyond its distinctive green colour and flavour, studies continue to explore matcha’s broader impact on human health, including inflammation, heart health, cholesterol management, brain function, stress relief, and overall disease prevention.

So, can matcha really help, and are there any side effects to be aware of? Let’s take a closer look.

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The Medicinal Properties Of Matcha

As with green tea, matcha contains a very specific class of antioxidants called catechins.

One catechin in particular called epigallocatechin gallate (EGCG for short) can be found in abundance in matcha.

EGCG may be the most active compound in matcha, and it’s believed to potentially help fight cancer, reduce inflammation, promote cell repair, and even help maintain healthy arteries.

Although human research into the effects of EGCG is lacking, animal studies are extensive. There are some interesting results shown by in vitro lab testing on human T-cells that support what has been seen in animal testing, however, much more research is needed.

As well as containing EGCG, the average 3oz serving of matcha green tea also contains:

• L-Theanine
• Phenolic acids
• Quercetin
• Rutin
• Chlorophyll
• Caffeine

L-Theanine is an amino acid that’s usually found in mushrooms as well as black and green teas.

Although L-theanine isn’t an essential compound for humans, evidence suggests that it may boost alpha waves in the brain, which have been linked to increased levels of relaxation.

L-theanine may also combat stress signals produced by the brain.

The Benefits Of Drinking Matcha

Although matcha has been popular in Japan & China for centuries, it has started making waves in the west in recent years.

With so much hype surrounding this drink, you may be wondering - what exactly are the benefits of drinking matcha, and is it worth your time?

Let’s take a closer look at some of the more evidence-backed health benefits of drinking matcha below.

Plenty Of Antioxidants

Matcha is celebrated for its high antioxidant profile, which may help protect the body's cells and tissues against damage. Included in its list of antioxidants are catechins, including EGCG.

Although there’s limited human research into the benefits of EGCG, animal studies have shown that it can help reduce inflammation and maintain our overall health.

EGCG may also promote cell repair in the body. Cell death can result in tissue damage and even organ failure.

However, if they accumulate excessively and destruct with apoptosis, it can also lead to diseases such as diabetes and lupus.

Matcha And Cholesterol: Can It Really Help Lower Cholesterol?

High cholesterol can be notoriously dangerous.

Without treatment and prevention, high cholesterol can build fat deposits in the blood vessels. These deposits grow and can reduce the blood's ability to flow through the arteries.

If these deposits break down suddenly or become dislodged, they can cause strokes and heart attacks. The risk of vascular dementia is also increased in patients with high cholesterol.

Although there are plenty of high-cholesterol-busting products on the market, a healthy diet is said to be one of the best ways to combat the rise, and drinking matcha may be one healthy change you can make to your daily diet.

Green teas, including matcha, are believed to help reduce levels of ‘bad cholesterol’ in the body.

For example, one review of 31 studies showed that green tea was able to significantly lower the total amount of cholesterol in most of the 3321 subjects in the trials.

The review goes on to say that although green tea did not affect high-density lipoprotein cholesterol (HDL), it reduced the number of triglycerides compared to the control group.

But what is it about matcha that makes it able to generate such profound improvements in cholesterol levels?

Compared to other tea varieties, matcha contains significantly more antioxidants, anti-inflammatory compounds and catechins. Antioxidants, specifically those found in natural foods, are thought to prevent cholesterol from turning into plaque in the arterial walls.

Additional studies have explored the link between the catechins found in green tea and found that they may be able to reduce total cholesterol and low-density lipoprotein cholesterol (LDL cholesterol).

Could Promote Relaxation

If you’re looking for some extra zen, you’ll be pleased to know that drinking matcha may improve your ability to relax.

As mentioned, matcha contains higher levels of L-theanine than other green teas, which studies have found may improve brain function and cognition.

These alpha waves can reduce the number of stress signals in the brain, promoting a more relaxed state.

How Much Matcha Do You Need To Reduce Cholesterol?

If you want to lower your cholesterol, know that results are rarely instantaneous, no matter what methods you use.

The same applies to drinking matcha. So, how much matcha do you need to drink to reduce your cholesterol?

Although there are no specific guidelines or advice to answer this question, we can look at the studies and research to help us make an informed decision.

For example, one study discovered that regular matcha drinkers had a lower risk of all-cause mortality.

They were also less likely to die of the three leading causes of death in Japan, which are cancer, heart disease, and stroke. Heart disease and strokes are most commonly related to high cholesterol levels.

After 18.7 years of study, the results showed that those who drank less than one cup of matcha a day were more likely to die of all-cause mortality. However, those who drank anywhere between one and five cups a day were at less risk.

So, what can we take from this study? Clearly, drinking any amount of green tea or matcha is better than no green tea or matcha!

However, matcha has a relatively high amount of caffeine, so to be safe, it's best to stick to drinking no more than two or three cups a day.

This will reduce the risk of unwanted side effects, and the research suggests that this is still an effective amount to drink!

Can Matcha Fight Inflammation?

There are plenty of benefits associated with drinking matcha, but if you suffer from inflammation, the current science is indicating that this is where you may benefit the most!

Matcha is a part of the Camellia sinensis family, which is known for its anti-inflammatory properties.

Epigallocatechin-3-gallate, which we touched on earlier, is one of matcha's most prominent anti-inflammatory compounds. But what exactly is it, and how can it reduce inflammation in the body?

Epigallocatechin-3-gallate (EGCG) is a unique plant compound that’s found most commonly and abundantly in tea and mushrooms.

Although this compound isn’t essential for the human body, it has been found to reduce inflammation.

Research into the anti-inflammatory effects of EGCG is not definitive - but highly promising. For example, one animal study on rats assessed the efficacy of EGCG in treating inflammation from a spinal cord injury (SCI).

The study discovered that EGCG might be effective at protecting the spinal cord from secondary damage caused by inflammatory reactions.

Another study, which examined the specific types of EGCG found in green tea polyphenol, found that EGCC may be an effective prevention and treatment for the vascular inflammation that stems from rheumatoid arthritis.

EGCG may help with pain relief, skin issues, reduce swelling and inflammation, and make the general symptoms of rheumatoid arthritis more bearable.

The Key Benefits of Matcha For Skin

Matcha offers a wide range of benefits, from helping lower cholesterol to potentially improving brain function and cognition.

It also helps you achieve healthier, glowing skin - let’s have a look:

1.) Matcha can help relieve irritated, acne-prone skin.

Matcha contains epigallocatechin gallate, also known simply as EGCG, an anti-inflammatory agent that aids in reducing not only inflammation but also the redness associated with irritated skin and acne.

It is also rich in catechins, a class of plant compounds that act as natural antioxidants. These antioxidants help stabilize harmful free radicals, compounds that can damage cells. Free radicals are known to contribute to aging and various health problems, including skin issues.

Plus, matcha is packed in tannins, which are antioxidants that aid in regulating oil production in your skin. Excess oil can lead to inflammation and clogged pores, a bad combination that results in acne.

2.) It can protect the skin against UV ray exposure from the sun

The EGCG in matcha also helps repair skin damage from sun or UV exposure.

This is crucial as it can help prevent cells from deteriorating quickly which leads to premature aging and even worse skin problems.

Regular matcha consumption not only improves the appearance of your skin but also protects it from environmental stressors.

3.) Its powerful ingredients can counter dull-looking complexion

The caffeine in matcha helps reduce puffiness and dark circles around the eyes for a more refreshed look. Matcha is also rich in chlorophyll, a powerful detoxifier, and other antioxidants that work to fight bacteria and toxins for a healthier glow from within.

4.) Drinking matcha helps stimulate circulation in your whole body (including your skin!).

It seems like there’s a never-ending list of powerful, naturally-occurring ingredients in matcha that promote overall health.

An example of such an ingredient is methylxanthine, which is commonly found in foods and beverages that contain caffeine. It helps improve blood flow, which is vital for the skin’s glowing appearance and helps support quicker healing from cuts or scratches.

5.) Matcha can mitigate aging

Matcha's benefits extend beyond its well-known antioxidant properties. It is a potent ingredient that can also maintain skin elasticity.

While it may not directly promote collagen production, matcha may help keep skin firmness and preserve collagen levels.

As collagen levels naturally begin to decline in our 20s, slowing down this rate of decline becomes essential in combating visible signs of aging.

Is Matcha Good For Stress Relief?

Japanese monks have used matcha for hundreds of years to relieve anxiety, improve concentration, and aid meditation.

But what’s the secret, and is there any science behind it?

Well, most of it comes down to one very special ingredient: L-theanine. This amino acid is usually found in green and black tea, although it can also be found in small amounts in mushrooms.

You can also take L-theanine in supplement form.

It’s thought that L-theanine can affect chemicals in the brain, including serotonin and dopamine, which may have positive effects on our emotions, sleep quality, stress levels, and more.

Matcha And Anxiety

If it’s anxiety you’re looking to alleviate, we have good news: research suggests that matcha may also be able to reduce the symptoms of anxiety.

Although matcha and coffee are often compared, you’ll rarely find yourself reaching for a cup of coffee to ease the jitters. In fact, coffee is more likely to cause your symptoms.

So what makes matcha so different?

Matcha has a naturally high antioxidant profile - one key thing that coffee lacks. Evidence suggests that matcha antioxidants, particularly that all-important L-theanine, may be able to reduce the function of neurotransmitters in the nervous system. This may result in an increased level of dopamine, which can promote lower anxiety and stress levels.

Additional research has discovered that L-theanine may also be capable of stimulating alpha-wave brain activity in under an hour after being consumed. Alpha-wave brain activity is known for increasing our alertness and promoting relaxation - these two things combined can reduce anxiety in general.

Matcha is also a popular beverage for anxiety and stress relief because it can promote this state without making you feel drowsy or sleepy.

So, you can expect to feel calm and relaxed without falling asleep during work (which can be an unfortunate side effect of many anti-anxiety prescription medications.)

Note: Although there’s evidence to suggest that matcha has a positive effect in helping to manage anxiety and stress, it should not be used to replace prescribed medication if you’ve been advised to use them.

Can Matcha Improve Brain Function?

L-theanine is matcha’s magic ingredient. In the west, L-theanine is available almost exclusively in tea or capsule form.

However, you can buy over 50 products containing this incredible amino acid in Japan, including snacks, candies, and other beverages!

L-theanine isn’t just celebrated for its anxiety and stress-busting properties, either. Evidence suggests that L-theanine may also be able to improve brain function.

For example, in one study, 23 participants were asked to perform a series of tasks to measure their cognitive performance. Some participants were given matcha tea or matcha bars before the tasks, while others were given a placebo.

The study found that the participants who took matcha supplements or tea demonstrated notable improvements in reaction time, memory, and attention compared to the placebo group.

A smaller study also discovered that participants consuming at least 2 grams of green tea a day for two months reported improved brain function. However, this study was performed exclusively on older participants.

Can You Drink Matcha Every Day?

Yes, you can. When consumed in moderation, matcha is perfectly safe to drink every day.

However, it is important to note that matcha has a naturally high caffeine content that can vary between 38-176mg of caffeine (depending on a number of factors). This is typically 3 times higher when compared to regular green tea.

If you plan on drinking matcha every day, your caffeine intake is something you need to keep a close eye on.

The average adult can safely tolerate approximately 400mg of caffeine a day, which means that ideally, you should be drinking no more than three cups of matcha a day (to be on the safe side).

If you know for a fact that your teaspoon of matcha contains a smaller amount of caffeine, you can increase your intake as long as you stay within the 400mg limit. Just tread carefully here as excess caffeine consumption can lead to stomach issues.

Although you need to take care when drinking matcha, its caffeine will affect you very differently than caffeine in your regular cup of coffee.

This is because matcha also contains an amino acid called L-theanine, which is believed to slow the release of caffeine, giving you more sustained energy throughout the day.

Research into the simultaneous consumption of caffeine and L-theanine also shows that it may be able to increase cognitive performance, such as attention and memory.

Some Extra Tips for Matcha Tea Newbies:

Take Note of the Shelf Life

Matcha powder, when stored correctly, can last up to one year!

Make sure to limit exposure to air, heat, and humidity to maintain its flavour profile and health benefits.

Like most powdered ingredients, it’s best to consume it within a month or so of opening the packaging. If that’s not possible, then make sure to use it by the "best before" date specified by the manufacturer.

You Can Prepare It In Various Ways

Matcha powder is a very versatile ingredient. You can drink warm or cold matcha depending on your preference and still get great results.

It can also help to have a matcha whisk at home. Using one can help you remove clumps and create a silkier, frothier texture. And on days when you prefer a matcha snack, its powder form makes it easy to add it to your favourite cookies or smoothie bowls.

You can also use matcha to make a topical skin care product. You can craft a matcha face mask by blending matcha with honey or aloe, leaving it on for 10-20 minutes. Alternatively, a refreshing spritz can be made with chilled diluted matcha and sprayed gently onto the face.

While the effectiveness of these homemade treatments is often supported by personal testimonials, scientific validation may be lacking so always proceed with caution. Experimentation and mindfulness of your skin's reaction are key to finding the right balance.

How To Consume Matcha

Most people prepare matcha using the traditional Japanese method.

To do this, simply measure out your matcha serving with a spoon, pour it into a heated bowl, and add hot water. Whisk your tea with a bamboo whisk until your tea starts to froth.

You can drink your matcha at any consistency: standard, usucha (thin), or koicha (thick). Some people also prefer to add milk to their matcha or to sweeten it with sugar, sweetener, milk, or spices to help combat its grassy, unique taste.

Matcha can also be added to food. Popular matcha recipes include cakes, pancakes, breakfast bowls, fudge, and more.

Expect It to Have a Grassy Taste

As mentioned, since matcha is literally made of powdered tea leaves, you should expect it to have a grassy flavour profile.

Different matcha brands have different taste profiles due to sourcing and purity - but all will have a ‘vegetal’ type taste. Some may get used to it over time, while others might not. For the latter, you can always add a natural sweetener like honey or agave syrup.

Know the Matcha Grade

Not all matcha powders are the same. The matcha grade you want will depend on your preferred brand, budget, and how you plan to prepare it.

There’s ceremonial grade tea, made from the highest-quality matcha leaves. This is the matcha grade you’d want if you want to drink the tea and get its full benefits and flavour.

You can also get premium-grade and kitchen-grade ‘culinary’ matcha if you plan on making blended matcha drinks or matcha-flavoured desserts.

FAQs

Q1. Does matcha help with acne?

Yes, matcha may help with acne. It contains epigallocatechin gallate (EGCG), an anti-inflammatory agent that reduces inflammation and redness associated with acne. The antioxidants in matcha, including tannins, also help regulate oily skin, preventing clogged pores that can lead to acne.

Q2. Is drinking matcha every day good for the skin?

Drinking matcha tea every day can be beneficial for the skin. Regular consumption of matcha provides antioxidants, promotes microcirculation in the skin, and helps protect the skin from environmental stressors. It can lead to healthier, glowing skin and may also help with specific skin issues like acne or dull complexion.

Q3. What is better for then skin, green tea or matcha?

While both green tea and matcha come from the Camellia sinensis plant and offer skin benefits, matcha is often considered more potent. It is processed differently, resulting in increased amino acids and chlorophyll in matcha. This concentrated nature of matcha may provide more pronounced benefits for the skin compared to regular green tea.

Q4. Does matcha age your skin?

Matcha does not age the skin; in fact, it may help combat signs of aging. The antioxidants in matcha can neutralize free radicals that attack the skin's structure, and it can inhibit enzymes that break down collagen. By protecting collagen, matcha helps maintain skin elasticity and may slow down visible signs of aging.

Q5. Does matcha lighten skin?

There is no strong scientific evidence to suggest that matcha can lighten the skin. However, its anti-inflammatory properties and antioxidants may help even out skin tone and reduce redness or discolouration. Some people use matcha in topical skincare products like face masks for its potential soothing and revitalizing effects.

The Bottom Line

If you’re suffering from inflammation, preliminary research suggests that adding matcha to your diet could help reduce your discomfort.

Matcha may help with relieving some of your discomfort, however, you should always check with your GP if you’re suffering chronic inflammation as addressing the cause is paramount.