Side Effects of Matcha Tea and How to Protect Your Health While Drinking It
Matcha Tea and Its Lesser-Known Aspects
Matcha has become one of the biggest trends among healthy lifestyle enthusiasts in recent years. This finely ground green tea has gained popularity not only because of its refreshing taste but also due to its high content of antioxidants, its ability to provide energy without causing nervousness, and its overall benefits for human health. In many ways, it truly represents an alternative to coffee, preferred by those seeking gentler stimulation and better concentration. However, as with any miraculous drink, matcha tea is not without its flaws. It can have undesirable effects, especially if consumed excessively or in inappropriate situations.
What is Matcha and Why is it So Popular?
Unlike regular green tea, the entire leaf is used in making matcha, ground into a very fine powder. Originating from Japan, where it is a part of the traditional tea ceremony, matcha is prepared by whisking the powder in hot water, creating a thicker, emerald green beverage with a fine froth on top. It contains a significant amount of catechins, amino acids (especially L-theanine), and caffeine, making it a drink with both invigorating and calming effects.
The combination of L-theanine and caffeine is what sets matcha apart from other beverages. Users describe a feeling of "pure energy," without the jitters often brought on by coffee. Additionally, matcha boosts metabolism and concentration and has antioxidant properties that may help protect cells in the body.
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Where Could Problems Arise?
It sounds like the perfect drink for every day. However, because matcha acts as a healthier alternative to coffee, many people consume it in larger quantities than they should. And here is where potential undesirable effects of matcha tea begin to emerge.
One of them is the high caffeine content. Although caffeine in matcha is released more slowly than in coffee, excessive intake can cause unpleasant reactions – insomnia, irritability, heart palpitations, or digestive issues. It is important to remember that one serving of matcha (about 1 gram of powder in 100 ml of water) contains around 70 mg of caffeine, which is similar to a cup of black tea or a weaker coffee.
This is confirmed by nutritionist Michaela Bebová: "People often don't realize that even natural products can be burdensome when overused. Matcha tea is definitely no exception."
Beyond caffeine, the heavy metal content can also be problematic, especially if the matcha does not come from a trusted source. Tea plants have the ability to absorb not only nutrients but also contaminants – lead, cadmium, or arsenic. High-quality matcha from Japan is carefully tested, but cheaper varieties from other countries may be less controlled. Therefore, it is recommended to choose organic matcha from verified producers and monitor its origin.
Another area where matcha can cause issues is the digestive tract. For some people, it can cause stomach irritation, especially when consumed on an empty stomach. This is due to a combination of caffeine, tannins, and high antioxidant content, which in excess can have the opposite effect – instead of protecting cells, they can cause oxidative stress. Particularly sensitive individuals may experience nausea, reflux, or heartburn.
Matcha also contains a certain amount of oxalates, which are associated with kidney stone formation. Although regular matcha consumption (1-2 cups a day) is not dangerous, people with existing kidney issues should be cautious. Similarly, pregnant and breastfeeding women should consult their doctor about matcha consumption due to its caffeine content and potential impact on iron absorption.
How Much is Just Right?
The well-known rule applies here – everything in moderation. For most healthy adults, 1 to 2 servings of matcha per day is a safe dose that benefits the body without causing complications. However, if you already drink coffee or other caffeinated beverages, it might be better to have matcha as a substitute rather than an additional source of stimulation.
An interesting example is young graphic designer Klára from Olomouc, who became fond of matcha as a drink that supports creativity. "I started making matcha every morning instead of coffee. It helped me focus and feel productive. But when I later added an afternoon coffee, I started having sleep problems and became irritable. Reducing the dose helped, and my sleep quality returned."
This example shows that even a healthy drink can cause problems in the wrong amount or combination. At any sign of discomfort – whether physical or mental – it is advisable to consider whether matcha might be one of the causes.
What to Look Out for When Choosing and Consuming Matcha?
When buying matcha, it pays to be selective. Quality products tend to be more expensive, but their benefits are incomparably higher. High-quality matcha has a bright green color, a fine texture, and a smooth taste without bitterness. Cheaper varieties may be yellowish, earthier, and less nutritious.
It is also important to check if it is ceremonial grade matcha – ideal for direct consumption – or culinary grade, which is more suitable for baking, smoothies, or cooking. Ceremonial matcha is made from young tea leaves and has a higher content of L-theanine, which moderates the sharper effects of caffeine.
The method of preparation can also play a role. Very hot water (above 80°C) can destroy valuable antioxidants and cause a bitter taste. It is ideal to use water at around 70–75°C and whisk the matcha with a bamboo whisk (chasen) or at least a small frother.
And what about food combinations? It is wise to be cautious here. Matcha can impair the absorption of certain minerals, especially iron. Therefore, it is recommended not to drink it immediately after meals or with iron-containing dietary supplements. On the other hand, it is a great complement to a light morning snack – for example, with fruit or oatmeal.
Ways to Enjoy Matcha Safely
For those who love the taste of matcha but want to avoid caffeine, there are caffeine-free alternatives – such as barley grass powder or green barley. While not the same drink, they offer similar nutritional benefits without the risk of nervous system irritation. An alternative could also be a matcha latte made with plant-based milk with a lower amount of powder and reduced caffeine.
If you want to incorporate matcha into your diet but are concerned about possible side effects, you can start with a very small amount – perhaps half a teaspoon a day – and observe how your body reacts. This approach is cautious but also allows you to take advantage of the benefits matcha offers.
In the end, matcha tea is truly an exceptional drink: full of beneficial substances, elegant taste, and calming rituals. But like other "superfoods," it is important to listen to your own body and use common sense. Because a healthy lifestyle is not about perfection, but about balance.
