Matcha Green Tea: A 'Food as Medicine' Spotlight

How This Antioxidant-Rich Green Tea Supports Energy, Cancer Protection, Brain Health, and Longevity

Each month, I’ll be sharing my favorite functional foods—foods that promote optimal health and longevity and have medicinal properties when incorporated into a balanced diet. This month, we’re diving into matcha!

What is Matcha?

Matcha is a concentrated form of green tea, traditionally from Japan, made by finely grinding green tea leaves into a vibrant powder. Unlike regular green tea, where the leaves are steeped and discarded, matcha is consumed whole—meaning you get a much higher concentration of its bioactive compounds. These include catechins (potent antioxidants), caffeine, and L-theanine, which work together to support cognitive function, stress reduction, cancer prevention, cardiovascular health, and overall well-being.

Health Benefits of Matcha

• Brain Boosting & Cognitive Support: Matcha is a powerhouse for focus, memory, and decision-making. Thanks to its unique combination of EGCG (a powerful catechin), caffeine, and L-theanine, it enhances mental clarity without the jittery crash of coffee. Studies suggest matcha can improve attention, cognitive performance, and even long-term brain health. A 12-month study found that just 2g of matcha daily improved social cognition and sleep quality in older adults with mild cognitive decline.

• Stress Reduction & Mood Balance: L-theanine, an amino acid abundant in matcha, promotes relaxation and reduces stress and anxiety. It works synergistically with caffeine to provide a calm, focused energy—unlike the anxious buzz some people experience from coffee.

• Heart Health & Metabolism: Matcha supports cardiovascular health by improving lipid profiles, reducing inflammation, and preventing atherosclerosis. It also aids in weight management.

• Antioxidant Powerhouse: Packed with catechins, matcha is a strong antioxidant, helping to reduce oxidative stress/inflammation. This may lower the risk of chronic diseases and support overall longevity.

• Cancer Protection: Emerging research suggests that EGCG in matcha may inhibit cancer cell growth by disrupting tumor development pathways. While promising, more human studies are needed to confirm these effects.

• Gut & Liver Health: Matcha has been linked to positive changes in gut microbiome composition, which supports digestion and immune function. Additionally, it may help protect liver function by reducing markers of liver damage.

• Longevity Benefits: Rich in anti-inflammatory polyphenols, matcha may help combat premature aging by protecting cells from damage, supporting skin health, and reducing inflammation.

How to Enjoy Matcha

Matcha is incredibly versatile! The most traditional way to consume it is as a tea: whisking 1 teaspoon of matcha powder with hot water (not boiling, as it can turn bitter). It can also be added to milk to make a latte, blended into a smoothie, or even incorporated into recipes like chia pudding and energy bites.

A quick tip: Matcha is naturally bitter, and over-steeping doesn’t add benefits—it just makes it more astringent. Steep it for about 2 minutes for the best taste and nutrient retention.

Green Smoothie

• 1 tsp Matcha powder

• 1/2 Banana

• 1 serving Unsweetened Vanilla Pea Protein Powder

• Milk or nondairy alternative to taste

• 1 dash of vanilla extract

• Cinnamon to taste

• Ice to desired consistency

Strawberry Matcha Smoothie

• 1 tsp Matcha powder

• 1/2 c. Strawberries

• 1 serving Unsweetened Vanilla Pea Protein Powder

• Milk or nondairy alternative to taste

• 1 dash of vanilla extract

• Ice to desired consistency

Matcha Cookie Dough Energy Bites

Makes 9 small bites; whisk ingredient together and form into small circular balls

• 1/2 c. Almond flour

• 1/4 c. Coconut flour

• 2 Tbs Unsweetened Vanilla Pea Protein Powder

• 1 T. Matcha powder

• Dash of salt

• 1/4 c. Almond or Cashew Butter

• 1/2 T. Water

• 1/8 c. Pure maple syrup

• 2 T. Ground Flax meal

⚠️ Considerations

Avoiding Excessive Caffeine Intake

Matcha contains approximately 45 mg of caffeine per teaspoon. To reap the benefits while avoiding excess caffeine intake, I recommend sticking to a maximum of 2 teaspoons per day (about 2 matcha teas or lattes). Studies link 2 matchas or green teas daily to a reduced risk of certain cancers.

Too much caffeine, however, can increase stress, anxiety, and burden liver detoxification. If you’re sensitive to caffeine, start with a lower dose and see how your body responds.

Always Buy Organic Matcha

I recommend buying matcha powder in its purest form (organic, without added sugar or additives) and purchasing from trusted brands. Here are my personal favorites!

Favorite Matcha Brands

• Pique Single Serving Travel Matcha

• Cymbiotika Matcha

• Nekohama Matcha

Consume Before Noon

Because matcha contains caffeine, it’s best enjoyed in the morning or early afternoon. I recommend stopping matcha consumption before noon to prevent any potential impact on sleep.

Who Might Benefit Most from Matcha?

If you experience acid reflux or feel jittery from coffee, matcha could be a gentler alternative. It provides a sustained, calm energy boost without the sharp spikes and crashes that coffee can cause. Plus, its L-theanine content promotes relaxation and focus, making it a great option for those prone to anxiety. I also like matcha in moderation for those with ADHD looking for gentle focus and those looking to lower inflammation naturally (relevant for disease prevention, skin issues, autoimmunity, joint pain, mental health, gut health, and more).

Final Thoughts

Matcha is an amazing functional food with a range of health benefits, from cognitive support to antioxidant protection. To maximize its benefits, enjoy products in its purest form (organic & without added sugars or artificial ingredients), and pair it with a balanced diet and lifestyle.

Let me know—are you a matcha lover, or are you thinking about giving it a try? What’s your favorite way to enjoy it?