Does Matcha Have Caffeine In It?

Many people go to matcha as a potentially healthier alternative to coffee, but it’s important to note that it does still contain caffeine.

Even though matcha does contain caffeine, it also contains another compound called theanine - which when combined with caffeine, can give a very different experience than that of coffee.

So, although matcha may have considerably lower amounts than most coffee brands - how much caffeine does matcha contain? And is it still too much for you?

What Is Caffeine?

Caffeine is a naturally occurring stimulant that’s usually found in nature in such plants as cacao, coffee and tea. When ingested by humans - it acts as a drug that has the ability to stimulate the brain and nervous system, resulting in improved performance and alertness.

Caffeine works by absorbing into the gut and the bloodstream. From here, it makes its way to the liver, where it’s broken down and can affect various organs. However, the main effects of caffeine occur in the brain.

When caffeine enters our bodies, it blocks the effects of adenosine, a neurotransmitter that makes us feel sleepy by relaxing the brain.

Without caffeine, adenosine levels accumulate throughout the day, making us increasingly more tired and helping us get to sleep when we climb into bed.

However, caffeine interrupts this process and can help us stay awake for longer by connecting with the adenosine receptors and not activating them. This inhibits the ability of adenosine to perform its job, which means you can stay awake for longer.

Some evidence suggests that caffeine may also increase the activity of dopamine and norepinephrine, as well as increasing blood adrenaline levels.

This combination helps stimulate the brain even more and contributes to the heightened sense of alertness and focus we feel when we consume enough caffeine.

How Much Caffeine Does Matcha Have?

Matcha does have a significant amount of caffeine in it albeit, generally not as much as coffee.

When compared to regular green tea - matcha boasts significantly more flavour, antioxidants and nutrients, however, research suggests that matcha may have a higher caffeine content than most types of green tea.

It’s hard to derive an exact measurement for the amount of caffeine found in matcha as several factors can influence the caffeine content of your individual matcha powder, including:

How old the matcha leaves are
When they were harvested
The temperature of your water
How much powder you use

So if you put more matcha powder in your cup (and use warmer water), you’re likely to consume more caffeine than if you were to use less powder and cold water.

It should also be noted that using milk as a substitute for water will not influence the caffeine content of your matcha.

With that in mind, matcha still has a relatively high caffeine content with some research suggesting that one gram of matcha contains between 18.9 and 44.4 milligrams of caffeine.

Matcha VS Coffee: How Do They Compare?

If you want to reduce your caffeine intake (and get an extra boost of nutrients while you’re at it), switching from coffee to matcha may be a good call. On average, matcha contains less caffeine than a cup of coffee.

However, let’s keep an emphasis on average. Although the average cup of coffee contains 80-100mg of caffeine, matcha can contain anywhere between 75.6 to 177.6mg per cup - that’s a pretty big ballpark.

The caffeine content of coffee can also vary - depending on the type of coffee and how you make it - with some servings containing as much as 200mg per serving.

So, if you want to make the switch to matcha and reduce your caffeine content, how can you ensure you’re consuming less than the average cup of coffee?

While there’s no hard and fast way to measure the amount of caffeine in your matcha, limiting how much powder you use can reduce your caffeine intake.

Instead of using two teaspoons, try switching to just one. You can also use cooler water to make your drink, which may reduce the amount of caffeine you get per serving.

It’s important to also note that the presence of theanine in matcha blunts the stimulating effects of the caffeine - meaning it can feel very different to the caffeine rush you experience from coffee.

The Pros And Cons Of Caffeine

Caffeine is the most popular naturally occurring stimulant in the world.

Although most of us drink it for its ability to get us out of bed in the morning and keep us going through the day, there are other pros (and cons) of consuming caffeine you should know about.

The Pros Of Caffeine

May Reduce the Risk of Type 2 Diabetes: Evidence suggests that coffee (both caffeinated and decaf) may improve the markers for type 2 diabetes.
Can Increase Alertness: Evidence suggests that the average 75mg serving of caffeine can improve our alertness and attention levels.
May Improve Brain Function: Coffee is rich in polyphenol antioxidants. Research has found that drinking coffee may slow mental decline and improve our thinking and reasoning skills.
Could Reduce the Risk of Alzheimer's and Parkinson's: Remarkably, the science suggests that lifelong consumption of caffeine could reduce the risk of developing both Alzheimer's and Parkinson’s. However, more research is needed to confirm this.

Caffeine is also thought to reduce the onset of other diseases and illnesses, including:

Cancers of the mouth and throat
Kidney stones
Cataracts
Eyelid Spasms

Again, the research behind these claims is quite limited and many more studies are required to confirm this.

The Cons Of Caffeine

Although caffeine has an impressive selection of health benefits, it doesn’t come without its risks.

Caffeine is known for its ability to induce a temporary sense of alertness, but in some people, this can cause uncomfortable symptoms - especially if more than 400mg of caffeine are consumed per day.

Some of the uncomfortable symptoms associated with excessive caffeine consumption can include:

Irregular heart rate
Headaches
Dependence
Irritability
Gastrointestinal issues, such as diarrhoea, nausea, and stomach upset
Disturbed sleep
Tremors and shakes
Increased anxiety
Dehydration
High blood pressure

Caffeine can even interact with some medications, including:

Antibiotics
Some antidepressants
Antipsychotics, including clozapine
Carbamazepine
Bronchodilators
Diuretics
Estrogens

If you’re taking prescribed medication and you’re concerned about potential interactions with caffeine, consult a physician for more information.

Although matcha and caffeinated coffee will share many of these pros and cons, matcha has its own unique set of health benefits. For example, matcha may:

Improve Mood: Matcha contains L-Theanine, which is believed to increase alpha waves in the brain, and promote relaxation without causing drowsiness.
May Improve Oral Health: There is also some evidence to suggest that matcha can improve our oral health. As our oral health is so closely connected to our general well-being, the potential benefits of this could be far-reaching.

Matcha has also been tentatively linked to a decreased risk of heart disease, improved cognitive function, anti-cancer properties, and more.

The Bottom Line

Matcha is widely available, easy to prepare, and comes with many research-backed health benefits.

Although matcha still contains caffeine, it can contain considerably less than coffee and has a quite different effect on the brain and body due to its combination with the compound - L-theanine.

If your morning coffee gives you the jitters, or you want something to help you through the afternoon that won’t ruin your sleep that night - matcha might be a great swap for you.

Matcha