Caffeine in Matcha: Explained from Content to Health Benefits and Recommended Daily Intake

Introduction

In recent years, matcha has become increasingly popular overseas. Its bittersweet yet mellow flavor has led to it being widely recognized as "matcha" rather than the original "green tea," and it has become a standard flavor for sweets and drinks.

Cafes and convenience stores offer a wide variety of matcha drinks, and an increasing number of people are looking to easily enjoy matcha at home.

However, when understanding the appeal of matcha, one thing that cannot be avoided is the presence of caffeine.

"How much caffeine does matcha contain?" "What are the benefits and disadvantages of caffeine?"

I'm sure many of you have questions like these.

In this article, we will focus on the amount of caffeine contained in matcha and explain in detail its effects and characteristics.

Amount of caffeine in matcha

Matcha is known to have a higher caffeine content than other green teas.

Generally, one cup of matcha (using 1.5-2g of matcha per 60ml of hot water) contains about 60mg of caffeine.

This is roughly three times the amount of caffeine found in a typical cup of green tea.

Since matcha is made by consuming tea leaves directly in a powder form, you are not only consuming the ingredients that dissolve in hot water, but also the ingredients contained in the tea leaves themselves, which is one of the reasons why it has a high caffeine content.

Caffeine content compared to other drinks

Caffeine content per drink
Gyokuro: 160mg
Matcha: 60mg
Coffee: 60mg
Hot cocoa: 35mg
Black tea: 30 mg
Oolong tea: 20mg
Regular Sencha: 20mg
Hojicha: 20mg
Bancha tea: 10mg
Genmaicha: 10mg
Kamairi tea: 10mg
Barley tea: 0mg

Daily intake limit and guidelines

The caffeine contained in matcha provides various benefits, such as improving concentration and recovering from fatigue, when consumed in appropriate amounts.

However, excessive consumption can be harmful to your health. So what is the upper limit for safe consumption of matcha?

The upper limit for caffeine intake for a healthy adult is 400mg per day, which means you can drink around 6-7 cups of matcha per day.

However, this is only a guideline and it is important to adjust it according to your individual physical condition and reaction.

People who are sensitive to caffeine or who regularly consume foods that contain a lot of caffeine should be especially careful.

In addition, pregnant women are advised to limit their intake to 200 mg per day due to concerns about the effects on the fetus.

Too much of anything is bad, so be sure to enjoy it safely while checking the optimal intake amount.

The many health benefits of matcha

Matcha is made by consuming tea leaves in a powder form, which has the great advantage of allowing you to consume all of the nutrients such as catechin and theanine, as well as water-insoluble nutrients such as beta-carotene, vitamin E, and dietary fiber.

The rich nutritional components contained in matcha, including caffeine, have a wide range of benefits for our health.

1. Improved performance through increased concentration and alertness

The caffeine in matcha is known to have an excellent awakening effect by stimulating the central nervous system, improving concentration and clearing the mind. Not only is it great for mornings when you want to feel refreshed, but consuming matcha while working or studying will also clear your mind and allow you to work more efficiently.

This effect is especially effective when you feel temporary fatigue or lethargy. The aroma and taste of matcha also have a refreshing effect. When you're feeling down, drinking a cup of matcha may help clear your thoughts and get you motivated.

In addition, matcha is rich in theanine, which we will discuss later, and has the characteristic of providing a milder stimulating effect than other drinks that contain caffeine. It helps you maintain concentration while relaxing, so be sure to incorporate it into your daily life and work.

2. Reduces stress! Relaxation effect

One sip and you'll feel a sense of calm and relaxation. This unparalleled relaxation effect is due to the special compound L-theanine found in matcha.

Theanine is a type of amino acid that is found in abundance in tea and is attracting attention as an ingredient that provides various benefits to our mind and body.

The main effect of theanine is its relaxing effect. Theanine promotes the generation of alpha waves in the brain, leading to a state of relaxation in the mind and body. This reduces stress and anxiety and brings about a sense of calm.

Theanine is also expected to improve the quality of sleep. It helps you fall asleep easily and promotes deep sleep, reducing fatigue when you wake up.

In addition to its relaxing effect, it has also been reported to have other effects such as improving concentration and memory, and suppressing the secretion of stress hormones, making it a popular ingredient that has recently been sold commercially as a supplement.

3. "Antioxidant effect" that prevents cell aging

Our bodies produce active oxygen through breathing, ultraviolet rays, and stress, but excess active oxygen can damage cells, cause aging, and lead to various diseases.

Matcha is rich in a type of catechin called epigallocatechin gallate (EGCG), which has powerful antioxidant properties.
Also, unlike other green teas, matcha is made by grinding the whole tea leaves into a powder, allowing you to efficiently consume the catechins contained in the tea leaves.

Furthermore, the antioxidant properties of catechins have a positive effect on beauty, preventing skin aging and helping to maintain a youthful appearance.

Matcha, which supports health and beauty, is an ideal drink for health-conscious people.

4. Resolve skin problems with durable Vitamin C

Matcha is rich in vitamin C, which has a powerful beauty effect, and has a beneficial effect on skin problems that women worry about, such as blemishes, dullness, pores, and sagging skin.

Matcha contains about 60 mg of vitamin C per cup, which is comparable to the amount found in lemons, which are said to be rich in vitamin C.

Vitamin C is known as an essential nutrient for health and beauty, but it has the property of being "heat-sensitive." However, the vitamin C contained in matcha has been found to have the unique property of being heat-resistant, due to the action of catechins, which are also abundant in matcha.

According to the Dietary Reference Intakes for Japanese (2023 edition), the recommended daily intake of vitamin C is 100 mg. Drinking two cups of matcha will help you meet this daily recommended intake.

Vitamin C does not accumulate in the body even if you take a large amount at once, and the excess is excreted in urine, so it is effective to take it in several doses throughout the day.

The risks of consuming too much caffeine in matcha

As you can see, matcha is very healthy, but it does contain a lot of caffeine, so you should be careful not to consume too much of it.

Excessive caffeine intake can cause symptoms such as headaches, anxiety, and sleep disorders. Pregnant and breastfeeding women should be especially careful as there are restrictions on caffeine intake.

Also, caffeine has a diuretic effect, so consuming large amounts of matcha can disrupt the body's fluid balance.

To enjoy matcha in a healthy way, it is important to aim for 2 to 3 cups a day and make sure to consume other teas and fluids as well.

Basic brewing method for matcha

When you hear matcha, it may sound a little difficult. But don't worry. With a tea bowl and a chasen, you can easily enjoy authentic matcha at home. The important thing is to get the hang of how to move the chasen.

Ingredients and Recipe

Hot water: 60ml (80℃)
Tea leaves: about 1.5-2.0g (1 and a half tea spoons)

procedure

1. Tea whisk passing

First, dip the chasen in hot water to soften the tip. Pour hot water into a tea bowl and gently press the chasen against the bottom of the bowl. This makes the chasen flexible, making it easier to whisk the matcha.

2. Add matcha

Discard the hot water used for the chasen process. After that, wipe the tea bowl clean and pour in the matcha. The amount of matcha you should add is about one light spoonful (about 1g) with a teaspoon, or about one and a half spoonfuls if using a chashaku.

3. Making tea

Slowly pour in 50ml of hot water cooled to 80℃. Move the chasen back and forth quickly to whisk the matcha until it forms fine bubbles. This process is called "Tateru." The key to moving the chasen is to snap your wrist and move it back and forth quickly.

4. Finishing touches

Once the foam is uniform, move the chasen in a "no" (figure 1) motion to smooth the texture of the foam. Finally, gently pull the chasen up from the center of the bowl, being careful not to crush the foam, and the tea is complete.

Q&A about caffeine in matcha

We answer your questions about caffeine in matcha.

1. First of all, how much caffeine does matcha contain?

Matcha generally contains about 60mg of caffeine per cup, which is about three times the amount found in green tea. It is the second highest amount of caffeine in green tea after gyokuro.

2. What kind of effects can you expect from drinking matcha?

The caffeine contained in matcha has the effect of increasing concentration and reducing fatigue. In addition, L-theanine has a relaxing effect, so you can feel refreshed and calm your mind while increasing your concentration. In addition, there are many other beneficial effects for health and beauty, such as the antioxidant effect of catechin and the effect of vitamin C in suppressing blemishes and dullness on the skin.

Pregnant and breastfeeding women are advised to limit their caffeine intake, but can still enjoy matcha in moderation. Consult with your doctor to find the amount that is right for you.

3. Do you have decaffeinated matcha?
Yes, decaffeinated matcha is available, although it is not sold at Yamamotoyama.
Decaffeinated matcha has had the caffeine removed during the manufacturing process, so it may have a slightly different taste and aroma than regular matcha, but it often offers similar health and nutritional benefits.

Recently, decaffeinated matcha has become available on the market, with a wide variety of brands to choose from. It's an easy product for health-conscious people to incorporate into their daily routine to enjoy a relaxing moment, so it's definitely worth giving it a try.

4. Is it okay for children to drink matcha?
Many parents may be concerned about their children drinking matcha. It is understandable that many are hesitant to give it to their children, as it contains caffeine.

To begin with, the bitter taste of matcha may be unfamiliar to small children, so to be honest, there is no need to force it on them.

However, children can still enjoy matcha if given in appropriate amounts.

The maximum daily caffeine intake set by the Ministry of Health, Labor and Welfare is as follows:

4–6 years: up to 45 mg
7–9 years: up to 62.5 mg
10–12 years: up to 85 mg

The amount of caffeine in one cup of matcha is about 60mg. It is important to give it to your child carefully, keeping this amount in mind and taking into consideration their age and physical condition.

Matcha is rich in not only caffeine, but also catechins, vitamins, and other healthy ingredients. Why not try incorporating matcha into your child's diet as they grow?

5. Will drinking matcha keep me up at night?
Many people worry that drinking matcha will keep them up at night. Because it contains caffeine, this is possible. However, there is no need to worry. The effects and influences of caffeine vary greatly from person to person, and also depend on the time and amount consumed.

Generally, matcha contains very small amounts of caffeine, so as long as you enjoy it in moderation, it rarely has a significant effect on your sleep. In addition, the L-theanine in matcha reduces the stimulating effects of caffeine and has a relaxing effect.

However, it is best to avoid drinking matcha a few hours before going to bed. Some people are sensitive to caffeine, so it is important to check your body's reaction and determine the best time to drink it for you.

6. How many cups of matcha should I drink per day?

The appropriate amount of matcha to be consumed varies depending on individual health conditions and caffeine sensitivity, but generally, 1 to 3 cups per day is recommended. One cup of matcha usually contains 60 mg of caffeine, and even if you drink three cups, the amount is still within about 180 mg. This is within the acceptable range for healthy adults.

However, if you are pregnant or breastfeeding, you should consider the effects of caffeine. In this case, it is recommended to limit yourself to one cup per day. Also, since high caffeine intake can cause anxiety and insomnia, it is important to adjust your intake according to your physical condition.

Matcha is a drink that has potential health benefits, but when consuming it, be careful not to consume too much and make sure to enjoy it.

summary

The caffeine contained in matcha has various benefits for our mind and body, such as improving concentration and recovering from fatigue, if consumed in moderate amounts.

However, excessive intake can cause unpleasant symptoms such as anxiety, insomnia, and palpitations. It is important to understand the caffeine content of matcha and your own constitution, and use it wisely.

In addition to caffeine, it also contains a wealth of ingredients that are beneficial for both health and beauty, such as catechin, which has antioxidant properties, theanine, which has a relaxing effect, and vitamin C, which is effective for beautiful skin.

By understanding the characteristics of caffeine and using it in moderation, matcha can become a powerful ally that supports our health and rich lives.