Beverage
Matcha
8/10 Strong evidence
Powdered Japanese green tea consumed as a suspension of whole leaf; delivers concentrated EGCG and L-theanine relative to brewed green tea.
Active compounds
-
EGCG (concentrated)
Whole-leaf consumption delivers 3-10x the catechin dose of steeped green tea
-
L-theanine
Promotes calm focus and dampens stress-induced inflammatory signaling
Helps with
Practical tips
- Preparation
- Whisk 1 tsp into 6 oz hot (not boiling) water until frothy
- Recommended amount
- 1-2 cups daily
- Absorption
- Ceremonial-grade matcha has higher L-theanine; culinary grade is fine for daily use
- Cautions
- Higher caffeine per serving than steeped tea; may interact with stimulant medications