Matcha's health benefits and risks: What science really says

Matcha, a finely ground green tea powder, has grown in popularity as a health drink. While often praised for its benefits, many claims lack strong scientific backing. Experts still recommend moderation, with a daily limit of 3 grams. Matcha is made from shade-grown tea leaves ground into a bright green powder. Unlike regular green tea, it contains higher levels of antioxidants, with an ORAC value of 1,573 µmol TE per 100 grams. The drink also provides essential vitamins, including A, B1, B2, B6, C, E, and K.

A single gram of matcha holds between 20–45 mg of caffeine, with a typical serving delivering 60–80 mg. Unlike coffee, its caffeine releases slowly, offering a steady energy boost for 3–6 hours. The powder also contains minerals like calcium, iron, potassium, zinc, and copper. However, matcha may carry more aluminium than standard green tea due to its powdered form. Its fluoride content helps prevent cavities, while some studies suggest it could improve focus and lower cardiovascular risks. Despite these potential advantages, researchers caution that more evidence is needed to confirm its long-term effects. Health authorities advise sticking to no more than 3 grams of matcha powder per day. This precaution helps avoid excessive caffeine or mineral intake while allowing for its possible benefits.

Matcha remains a popular choice for its antioxidants, vitamins, and slow-release caffeine. Yet, without stronger scientific support, its health claims should be viewed with caution. For now, moderation and further research are key to understanding its true effects.