Matcha has long been more than just a traditional tea. Whether enjoyed on its own, as a matcha latte, or iced, this green tea powder has become part of many people's daily lives. But is matcha actually healthy?
Yes, matcha can be a good addition to a balanced diet. It contains natural plant compounds with antioxidant properties, as well as caffeine and L-theanine—two ingredients whose interaction is particularly interesting.
What exactly is in matcha?
Matcha is made from finely ground green tea leaves. Unlike regular green tea, where the leaves are removed after brewing, with matcha you drink the entire tea powder.
This means you also consume the natural compounds found in the tea leaves. Three of them are particularly interesting:
| Ingredient | What makes it special? |
|---|---|
| Catechins (e.g. EGCG) | Natural plant compounds with antioxidant properties |
| L-theanine | An amino acid that is being studied in connection with relaxation and attention |
| Caffeine | Promotes alertness and helps to counteract tiredness |
The amount of each of these in matcha depends on several factors, including the type of tea, how it is grown and processed.
Antioxidants in matcha: Why are they interesting?
Matcha contains natural antioxidants, particularly so-called catechins. This includes EGCG, a plant compound found in green tea.
Analysis of our Matcha LÁN revealed a catechin content of 10.3%.
But what does antioxidant actually mean?
Free radicals are produced in our bodies every day, for example through normal metabolic processes or external influences such as UV radiation. If they occur in excess, they can damage our cells. Antioxidants can help neutralize these reactive molecules.
Scientific studies show that catechins such as EGCG have antioxidant properties and are also being studied in connection with inflammatory processes. This makes them one of matcha's particularly interesting natural compounds.
Scientific source: Health Benefits and Chemical Composition of Matcha Green Tea: A Review
L-theanine and caffeine: A special interaction
One of matcha's unique features is its natural combination of L-theanine and caffeine.
Caffeine makes you feel alert and can help reduce tiredness. L-theanine, on the other hand, is primarily studied in connection with relaxation and attention.
It is particularly interesting how the two compounds work together. While caffeine has a stimulating effect, L-theanine may complement this effect in certain areas.
A scientific review published in 2025 evaluated 50 controlled studies on tea, L-theanine and caffeine. The results show that the combination of L-theanine and caffeine can have a positive effect on attention and reaction time during certain tasks.
This makes matcha an interesting alternative to coffee—especially for people who enjoy the taste of tea and are looking for a caffeinated drink to accompany them through their daily lives.
Scientific source: Effects of Tea or Its Bioactive Compounds L-Theanine and Caffeine on Cognition, Sleep, and Mood (2025)
Is it healthy to drink matcha every day?
Matcha is easy to incorporate into your daily routine. The most important factors are how much matcha you use and how sensitive you are to caffeine.
The European Food Safety Authority (EFSA) provides the following reference values:
| Caffeine intake | Guidance |
|---|---|
| Up to 200 mg at one time | Generally considered safe for healthy adults |
| Up to 400 mg per day | Generally considered safe for healthy adults when spread throughout the day |
| As little as 100 mg | May affect sleep in some people |
| Up to 200 mg per day during pregnancy and breastfeeding | Reference value for total daily caffeine intake |
These values refer to caffeine from all sources—including coffee, tea and other foods.
If you drink matcha regularly, you can adjust the serving size to suit your preferences and personal tolerance to caffeine. It may be a good idea to avoid caffeinated drinks in the evening.
Source: European Food Safety Authority – Caffeine
Is a matcha latte also a healthy choice?
Matcha does not necessarily have to be drunk on its own. Even as a matcha latte, the natural compounds in the tea powder remain part of the drink.
The other ingredients are what matter. Milk and plant-based drinks, for example, differ in their protein, fat and sugar content.
A matcha latte made with unsweetened milk or an unsweetened plant-based drink can be a good choice for everyday enjoyment. If you prefer it sweeter, you can decide how much sugar or syrup to add.
This allows you to enjoy matcha exactly to your taste—from a classic tea to a creamy iced matcha latte.
Conclusion: Is matcha healthy?
Yes, matcha can be a healthy addition to your daily diet. It contains natural plant compounds with antioxidant properties, as well as L-theanine and caffeine, whose interaction is being studied by scientists.
Whether enjoyed on its own or as a latte, matcha can be easily incorporated into your daily routine with an appropriate serving size and carefully chosen ingredients.