Matcha, the finely ground powder of specially grown and processed green tea leaves, has become a popular superfood across the globe. Lauded for its antioxidant properties, ability to enhance focus, and role in calming rituals, it’s often seen as a healthier alternative to coffee. However, there’s growing concern among some individuals that matcha may cause or worsen anxiety.
In this article, we explore whether matcha can indeed lead to anxiety, who may be at risk, and what the scientific evidence says. Given that this topic relates to mental health and physical well-being, readers should treat the information as educational and consult a qualified medical professional for personal health concerns.
What Is Matcha?
Matcha is made from shade-grown Camellia sinensis leaves, which are harvested, steamed, dried, and stone-ground into a bright green powder. Unlike traditional green tea, where the leaves are steeped and discarded, matcha is consumed whole, leading to a much higher concentration of:
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Caffeine (70mg per 2g serving on average)
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L-theanine (20-40mg per serving)
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Catechins, especially EGCG (epigallocatechin gallate)
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Antioxidants
These compounds contribute to matcha’s many reported benefits—from increasing alertness to protecting against chronic diseases. However, the combination of caffeine and L-theanine is also what makes matcha a double-edged sword for some people.
Matcha and Anxiety: Understanding the Connection
Anxiety is a mental health condition marked by excessive fear or worry, and it affects millions globally. Dietary triggers—especially stimulants—can influence anxiety levels. So, how does matcha stack up?
1. Caffeine: The Primary Concern
Caffeine is a known central nervous system stimulant, and excessive consumption can lead to:
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Nervousness
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Increased heart rate
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Insomnia
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Restlessness
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Panic attacks
The average cup of matcha contains around 70mg of caffeine per 2g of powder—slightly less than a standard cup of coffee (95mg), but more concentrated in terms of absorption because the powdered leaf is ingested directly.
For individuals with caffeine sensitivity or generalised anxiety disorder (GAD), this stimulant can exacerbate symptoms.
Scientific Insight:
A 2011 study in the Journal of Psychopharmacology found that even moderate doses of caffeine (150–200mg) can significantly raise anxiety scores in sensitive individuals. This makes it plausible that matcha, especially in large quantities, could provoke anxiety symptoms in susceptible people.
2. L-Theanine: The Calming Agent
Matcha also contains L-theanine, an amino acid known for its relaxation-promoting effects without sedation. It can cross the blood-brain barrier and is thought to:
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Boost alpha brain wave activity
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Promote relaxation
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Improve attention and memory
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Counteract the jittery effects of caffeine
L-theanine and caffeine work in synergy, which is why matcha is often praised for inducing a “calm alertness” rather than the sharp jolt of energy some get from coffee.
Scientific Insight:
A 2008 double-blind study published in Biological Psychology found that participants who took L-theanine before a stress-inducing task had lower heart rates and less subjective anxiety. Another study in 2019 showed that 200mg of L-theanine daily reduced anxiety scores in healthy adults over four weeks.
The issue? The amount of L-theanine in a single serving of matcha is typically 20–40mg, much less than the clinical dose used in studies.
When Matcha Might Cause Anxiety
Though matcha has both stimulating and calming effects, some people may still experience anxiety for several reasons:
1. Caffeine Sensitivity
People who metabolise caffeine slowly (due to genetic variations in the CYP1A2 enzyme) are more likely to experience anxiety, insomnia, or palpitations after even small doses of caffeine.
2. Existing Mental Health Conditions
Individuals with anxiety disorders, panic disorders, or PTSD may find that even a minor stimulant can tip the balance and lead to symptoms.
3. High Consumption
Consuming more than 2–3 servings (140–210mg caffeine) of matcha per day may lead to overstimulation, especially when combined with other caffeine sources like coffee, chocolate, or energy drinks.
4. Empty Stomach Consumption
Drinking matcha on an empty stomach can result in faster absorption of caffeine, leading to a more pronounced physiological response, including anxiety or nausea.
How to Enjoy Matcha Without the Anxiety
If you enjoy the taste and ritual of matcha but worry about its impact on your mental state, here are a few science-backed tips:
✔ Choose low-caffeine ceremonial grade matcha
Some matcha types are processed to contain less caffeine—ideal for sensitive individuals.
✔ Limit to 1 serving per day (2g powder)
This keeps your caffeine intake under 70mg, a relatively safe level for most people.
✔ Pair with food
Consuming matcha with complex carbohydrates or healthy fats can slow caffeine absorption and reduce jitters.
✔ Try decaffeinated green tea alternatives
While it won’t offer the same unique profile, decaf sencha or hojicha can provide antioxidants without the stimulant risk.
✔ Supplement with additional L-theanine
Some people take L-theanine supplements (100–200mg) alongside matcha to offset any overstimulation.
Who Should Avoid Matcha?
While matcha is safe for most healthy adults in moderation, the following groups may want to limit or avoid it:
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Pregnant or breastfeeding women (caffeine crosses the placenta and may affect foetal development)
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Individuals with diagnosed anxiety or panic disorders
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People on certain medications, such as SSRIs, MAO inhibitors, or beta-blockers—caffeine may interfere with absorption or increase side effects
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Children and adolescents, due to developing brains and heightened sensitivity to stimulants
Conclusion: Is Matcha to Blame for Your Anxiety?
The answer is: it depends.
Matcha, in moderation, is unlikely to cause anxiety in most healthy individuals. Its unique combination of caffeine and L-theanine provides both stimulation and calmness, making it preferable to coffee for some. However, those with caffeine sensitivity, anxiety disorders, or a history of panic attacks may experience heightened symptoms, especially with high doses or frequent consumption.
If you suspect matcha may be contributing to your anxiety, try eliminating it for a few weeks and observe any changes. As always, consult a licensed medical or mental health professional if you’re experiencing persistent anxiety symptoms or considering changes to your diet or supplement regimen.
Disclaimer:
This article is for informational purposes only and does not constitute medical advice. Always speak to your GP or a qualified healthcare provider about any mental health concerns or dietary changes.
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