What is Matcha?
Matcha is a delicate Japanese green powder made from finely ground young green tea leaves, cultivated from Camellia Sinensis plant.
It has been used in Japanese tea ceremonies for centuries and is rapidly growing as a healthier alternative to coffee.
MATCHA VS GREEN TEA
Matcha and green tea both originate from Camellia Sinensis plant.
However, Matcha is cultivated , harvested , processed , prepared and consumed in a special way which is what makes it so unique.
With Matcha you are consuming the whole leaf of the plant making it excessively more nutrinional than green tea.
1 Cup of Matcha = 10 Cups of Green tea.
BENEFITS OF MATCHA
Matcha has anti inflammatory properties and is high in antioxidants . It contains high levels of Chlorofyll , L-Theanine and Catechins which are responsible for the many health benefits of Matcha .
CHLOROFYLL
Matcha's bright green color owes itself to chlorophyll, a molecule that triggers photosynthesis in plants and enables them to harness light energy. During the three-week shading process of the premium ceremonial grade Matcha, the concentration of chlorophyll is significantly enhanced. This potent compound is known to support digestive health, immunity, and clear skin.
CATECHINS
Catechins, a type of polyphenol, are potent antioxidants found in Matcha. Epigallocatechin gallate (EGCG), the predominant catechin in Matcha, is thought to provide anti-cancer effects, as well as protection against heart disease and diabetes.
L-THEANINE
L-Theanine, an amino acid present in Matcha, triggers the release of alpha waves in the brain, facilitating relaxation and focus. Matcha is a highly concentrated source of L-Theanine found in nature, with five times more concentration than green tea. The combination of L-Theanine and caffeine in Matcha work together to induce a state of heightened alertness and concentration, while promoting relaxation and calmness simultaneously.
CAFFEINE IN MATCHA
Matcha offers a clean and well-balanced energy boost, making it a healthier substitute to other caffeinated drinks such as coffee, which can often cause jitters and sudden crashes. The caffeine in Matcha works in harmony with L-Theanine's natural nutrients to induce feelings of both energy and focus, as well as calm and relaxation at the same time.
CAN YOU DRINK TOO MUCH MATCHA ?
Matcha makes you feel amazing, so chances are you might be wondering what the healthy daily limit of drinking matcha may be, right?
Matcha tea is generally safe and very beneficial to consume, though drinking too much in a day could be potentially harmful. Studies suggest that this is primarily due to matcha’s high caffeine content. Very high doses of matcha can be problematic and cause a runny tummy, headaches, an unstable bladder, irritability, and insomnia. Luckily, studies show that you can avoid all these unpleasant side effects by having no more than eight grams of matcha per day, and you can reap all the benefits of Matcha by enjoying 2-3 servings a day. (7) (8)
Keep reading for a full breakdown of just how much matcha is too much, possible side effects, how quality and testing comes into play, and what to keep in mind if you’ve made matcha a part of your daily routine.
How much is too much matcha caffeine?
According to studies, you should try to limit yourself to no more than eight cups of quality Matcha in a day— this is because, like coffee, quality Matcha is relatively high in caffeine. When it comes to drinking premium matcha such as Premium Ceremonial Grade Organic Matcha , you can expect around 35-50mg of caffeine for every serving (which is a gram of matcha powder) or cup of matcha you enjoy. (3)
So, having eight cups of premium grade matcha in one day would mean you are safely under the limit of ingesting 400mg of caffeine. According to studies, up to 400mg of caffeine a day is generally considered safe for the average healthy adult, though going over this amount could potentially lead to unpleasant side effects. (2)
More generally, if we aren’t taking quality into account, it’s estimated according to FDA guidelines that you would need to consume more than eight servings of matcha tea or eight grams of matcha in a day before being over the recommended limit of caffeine.
The possible side effects of drinking too much matcha
Wondering, "can matcha make you sick?" Matcha is typically safe when consumed in small and medium amounts as a beverage, thought with anything, it’s important not to overdo it. If you drink too much matcha, it can make you feel sick. Moderation is key.
Are there any common side effects of matcha?
Due to its caffeine content, more than eight grams of green tea matcha powder, or eight prepared cups of matcha, has been linked to the following negative side effects: (4) (6)
- Headaches
- An upset stomach & stomach aches
- Trouble sleeping
- Irritability
- Diarrhea
- Constipation
- Heartburn
Does matcha cause acid reflux?
When consumed moderately, studies have suggested matcha may actually help alleviate acid reflux and GERD — two common digestive disorders.
Side effects due to poor quality matcha
Suppose the matcha you are regularly consuming is slightly bitter to the taste and lacks a vibrant green color. In that case, you are likely not drinking high quality Matcha that could be potentially harmful. This is because the quality of your matcha impacts the possible unpleasant side effects associated with consuming matcha in excess. (6)
When you grab a matcha on the go and don’t know the quality, have to be wary of less-premium brands.
Poor quality matcha may even contain fluoride, lead, or arsenic, all of which can be absorbed by the green tea plant during the growing process. Symptoms of arsenic poisoning include: (5)
- Muscle cramps
- Nausea and vomiting
- An irregular heartbeat
- Abdominal pain
- Diarrhea
- Tingling in the toes and fingers
- Skin changes such as lesions or warts
- Red or swollen skin
Who should not drink matcha tea?
According to studies, when consumed in small to moderate amounts, matcha is generally tolerated by almost everyone! There is however a chance that if you rarely have any caffeinated beverages or high fiber foods that the caffeine and fiber content in matcha powder triggers a laxative effect when you first introduce it to a daily routine.
If you are pregnant, we also encourage you to just be extra aware of how much matcha you are consuming, and staying under the 200mg of daily recommended limit of caffeine during pregnancy.
If you do happen experience any of the negative side effects after drinking just a small amount of matcha, it's unlikely you are allergic, as studies have shown green tea and matcha is rarely a catalyst for AIP.
Healing The Aura Matcha is vigorously tested and absolutely pure
With our Matcha, you can rest assured that you are getting the safest, highest quality, and best matcha available. We go above and beyond the most stringent international food-safety certifications, with our matcha being regularly tested for purity and potency.
Our Matcha is Organic
We only offer Japanese Certified organic matcha grown in Japan. No pesticide, no synthetic chemical fertilizer, non-GMO.
No Radiation
Our Matcha is test screened for radioactive isotopes. Radioactivity is NEVER detected at unsafe levels.
No lead/heavy metals in our matcha
We test all our matcha for heavy metals .
Is there such a thing as a matcha overdose?
If this has crossed your mind, you can relax. You cannot overdose on matcha and do not need to worry about any life-threatening events to come from overdoing it. While it’s recommended to discuss matcha usage with your physician, it’s good to know there are no proven dangers of drinking too much matcha.
Besides the infrequent report of a short-lived upset stomach, researchers are confident that the most potent preparations of matcha tea, even when enjoyed multiple times per day, pose little to no risk. (1)
Can regularly drinking matcha hurt my liver?
The short answer —no!
Due to matcha containing the compound EGCG, people may have the concern matcha could be potentially damaging to the liver. The good news is that no, matcha is not known to damage the liver or any other organs when consumed as a whole-leaf powder.
According to numerous studies and scientific reviews, there are no risks of liver damage from the regular ingestion of matcha green tea or any genuine green tea product.
You should, however, be wary of synthetic green tea concentrates, which may be of concern. Furthermore, if you have any liver diseases such as hepatitis or cirrhosis we recommend talking to your doctor about drinking green tea beverages. (1) (4)
The bottom line - ask yourself what amount of matcha will optimize wellness
So, rather than ask how much is too much, ask how much is best? Two cups per day? Three cups per day? That depends on you as an individual and what you are looking to get out of your matcha.
References
- Chacko, S. M., Thambi, P. T., Kuttan, R., & Nishigaki, I. (2010). Beneficial effects of green tea: A literature review. Chinese Medicine, 5(1), 13. https://doi.org/10.1186/1749-8546-5-13
- Cao, H., Huang, X., Zhi, X., Han, C., Li, L., & Li, Y. (2019). Association between tea consumption and gastroesophageal reflux disease: A meta-analysis. Medicine, 98(4), e14173. https://doi.org/10.1097/MD.0000000000014173
- Jahrami, H., Al-Mutarid, M., Penson, P. E., Al-Islam Faris, M., Saif, Z., & Hammad, L. (2020). Intake of Caffeine and Its Association with Physical and Mental Health Status among University Students in Bahrain. Foods, 9(4), 473. https://doi.org/10.3390/foods9040473
- Kochman, J., Jakubczyk, K., Antoniewicz, J., Mruk, H., & Janda, K. (2020). Health Benefits and Chemical Composition of Matcha Green Tea: A Review. Molecules, 26(1), 85. https://doi.org/10.3390/molecules26010085
- Mead, M. N. (2007). Diet and Nutrition: Temperance in Green Tea. Environmental Health Perspectives, 115(9). https://doi.org/10.1289/ehp.115-a445a
- Ratnaike, R. N. (2003). Acute and chronic arsenic toxicity. Postgraduate Medical Journal, 79(933), 391–396. https://doi.org/10.1136/pmj.79.933.391
- SUZUKI, Y., MIYOSHI, N., & ISEMURA, M. (2012). Health-promoting effects of green tea. Proceedings of the Japan Academy, Series B, 88(3), 88–101. https://doi.org/10.2183/pjab.88.88
- Temple, J. L., Bernard, C., Lipshultz, S. E., Czachor, J. D., Westphal, J. A., & Mestre, M. A. (2017). The Safety of Ingested Caffeine: A Comprehensive Review. Frontiers in Psychiatry, 8. https://doi.org/10.3389/fpsyt.2017.00080
- Willson, C. (2018). The clinical toxicology of caffeine: A review and case study. Toxicology Reports, 5, 1140–1152. https://doi.org/10.1016/j.toxrep.2018.11.002