In the constantly-innovative world of dietary supplements and sports nutrition products, matcha powder has emerged as an increasingly popular option thanks to its billing as a highly-potent health compound.

Alongside other zeitgeist supplements, such as greens powders brand AG1, Grenade protein bars, Huel meal-replacement drinks, Nocco energy drinks, and supplement gummies, including apple cider vinegar, creatine, collagen, weight-loss, and iron, matcha powder, with its vibrant green hue and rich history, stands out for its unique health properties and versatile uses. But what is it? And what does it do?

Here’s what you need to know to determine whether it deserves a spot in your daily supplement stack.

What is matcha powder?

Matcha powder is a finely ground powder made from specially grown and processed green tea leaves. Unlike traditional green tea, where leaves are steeped in water and then discarded, matcha involves consuming the entire leaf, providing a more concentrated source of nutrients and antioxidants. The tea leaves used for matcha are shade-grown for several weeks before harvest, which increases chlorophyll production and boosts the leaf’s nutrient content. The leaves are then carefully ground into a fine powder, which can be used in beverages, cooking, and baking.

Where does matcha come from?

Matcha originates from Japan, where it has been a part of traditional tea ceremonies for centuries. The cultivation and preparation of matcha are meticulous processes. The tea plants are shaded from direct sunlight for about three weeks before harvest to enhance their chlorophyll content and amino acid profile. After harvesting, the leaves are steamed, dried, and ground into a fine powder using granite stone mills. This traditional method ensures that matcha retains its vibrant green colour and potent nutritional properties.

Why should I take matcha powder?

Taking matcha can offer several health benefits. It is rich in antioxidants, particularly catechins, which can help protect the body from oxidative stress and inflammation. Matcha is also known for its ability to enhance mental alertness and focus due to its combination of caffeine and L-theanine, an amino acid that promotes relaxation without causing drowsiness. Additionally, matcha can support metabolic health, potentially aiding in weight management by increasing fat oxidation during exercise. Its nutrient profile, including vitamins A, C, and E, as well as minerals like potassium and iron, makes it a valuable addition to a balanced diet.

How do I take matcha powder?

Matcha powder is versatile and can be incorporated into your diet in various ways. The traditional method is to whisk it with hot water to create a frothy, smooth tea. To prepare, sift 1-2 teaspoons of matcha powder into a bowl, add a small amount of hot water (not boiling), and whisk until frothy. For a modern twist, you can add matcha to smoothies, lattes, or even use it in baking recipes for cakes, cookies, and bread. Its slightly bitter, earthy flavour pairs well with sweet and creamy ingredients, making it easy to integrate into different dishes.

Does the science support matcha powder’s health claims?

Robust research does support many of the major health claims associated with matcha powder. Research published in the Journal of Chromatography A highlights the high concentration of catechins in matcha, which have potent antioxidant properties. Another study in the American Journal of Clinical Nutrition found that consuming green tea extract, similar to that found in matcha, increased fat oxidation and improved metabolic rate. Additionally, the presence of L-theanine in matcha has been shown to enhance cognitive function and reduce stress, according to research in the Asia Pacific Journal of Clinical Nutrition.

Where can I buy matcha powder?

Matcha powder is widely available both online and in physical stores. You can find it in health food stores, speciality tea shops, and even in the health sections of many supermarkets. When purchasing matcha, look for high-quality, ceremonial grade matcha, which is made from the youngest tea leaves and offers the best flavour and highest nutrient content. Culinary grade matcha is also available and is suitable for cooking and baking.

Are there risks to taking matcha powder?

While matcha powder is generally safe for most people, it is essential to consume it in moderation due to its caffeine content. Excessive intake can lead to side effects such as insomnia, headaches, and digestive issues. Additionally, matcha can contain trace amounts of lead and other heavy metals absorbed from the soil, so it’s crucial to source your matcha from reputable suppliers who test for contaminants. Pregnant and breastfeeding women should consult with a healthcare provider before adding matcha to their diet. As with any supplement, it’s best to start with small amounts to see how your body reacts and to ensure it fits well with your overall healthy-living approach.