Matcha tea has many virtues due to its composition and powder form. In particular, it has anti-inflammatory and antioxidant properties. Specific components of matcha such as catechins, caffeine and theanine have been linked in scientific studies to multiple health benefits. Caffeine can help with weight and fat loss[1], catechins can reduce fasting blood sugar levels[2], and theanine combined with caffeine leads to significant improvements in cognitive function[3].
The benefits of matcha tea for the brain and cognitive function
Multiple studies have reported the benefits of caffeine on cognitive performance and alertness[4],[5]. Theanine, for its part, could have a positive influence on neurogenesis and cognitive function[6],[7]. The catechins present in green tea are thought to have a neuroprotective effect against neurological disorders[8],[9] in particular by improving certain cognitive disorders.
After 12 weeks of daily intake, green tea catechins showed a beneficial effect on working memory in a randomised controlled trial[11]. And epidemiological studies suggest an association between green tea consumption and a lower risk of developing cognitive disorders[12],[13]. Another study[14] reported that daily consumption of 2g of matcha improved cognitive function, particularly attention, in young adults under mild stress. Other trials also suggest the beneficial effect of matcha tea on certain cognitive performances[15]. In particular, a randomised controlled trial showed that matcha tea supplementation had protective effects against cognitive decline in the elderly[16].
Can matcha tea reduce stress?
In a trial involving 39 students, taking 3 grams of matcha a day for 15 days reduced stress and the anxiety that goes with it[17] more effectively than a placebo. In particular, the theanine it contains has relaxing properties[18] and anti-stress effects, as highlighted by multiple studies [19],[20].
The effects of matcha tea on metabolic health
One study highlights the fact that taking matcha helps to reduce the metabolic disorders induced by a high-fat diet. More especially, matcha has a beneficial effect on lipid profile and blood sugar levels[21] and also improves antioxidant status. Another study[22] confirms these beneficial effects and shows that matcha tea reduces the hepatic build-up of lipids caused by a high-fat diet. matcha tea also reduces the inflammation and oxidative stress induced by obesity[23],[24] two phenomena that increase the risk of chronic disease.
All these factors suggest that matcha tea could be a genuinely effective solution for cardiometabolic health thanks to the bioactive compounds it contains[25].
Does matcha tea help you lose weight?
Matcha tea contains compounds that have been shown to be effective in helping you lose weight. For example, matcha is rich in catechins, which may help to reduce body fat[28], particularly abdominal fat[29]. Researchers have suggested that catechins play a protective role against obesity[30], thanks in part to their ability to promote thermogenesis[31], increase energy expenditure and reduce intestinal absorption of lipids. High doses of a green tea extract - epigallocatechin gallate - taken for 12 weeks resulted in significant weight loss[32].
Drinking matcha tea enabled women to burn more fat during a 30-minute brisk walk[33]. In this study, the participants drank matcha tea 3 times the day before exercise and once 2 hours before. Each drink was prepared with 1 gram of matcha tea.
Matcha tea could therefore help with weight loss as part of a diet and regular physical activity, but there are not enough clinical trials to date to be able to conclude whether it is really effective.
