Matcha for the Mind and Body: Your Naturopathic Guide

Matcha green tea has become an influential energy staple all over the world in recent years, often causing a frenzy of people who swear by this drink to give them the morning boost they need to kickstart another day of work. This powerful tea leaf has grown from being sold in local boutique tea shops to being loved by the population, eventually leading to supply shortages due to high demand! For matcha lovers, this natural plant is considered the best of both worlds, because it is packed with health benefits and rich flavors that makes every sip healthy and enjoyable. But what makes matcha truly special?
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What Sets Matcha Apart from Regular Green Tea?

Matcha is a type of green tea that is grown and cultivated in Japan. Unlike regular green tea where you need to steep leaves before drinking and discard them after, matcha lets you enjoy the entire leaf in powdered form, thereby soaking up all the benefits the plant has to offer! The traditional process of creating matcha powder is very intricate as only the finest young leaves are selected, steamed, and cleaned before being finely ground into a vibrant powder to achieve matcha’s special bright green color and smooth flavor.1 Matcha is then whisked with water or milk to create a frothy, rich drink with a unique hint of umami, nuts, and nature. 
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The Health Benefits of Matcha

1. Cognitive Health and Energy. Matcha offers energy boosts like no other. It originally became well-loved because it is effective in improving memory and focus. Matcha is rich in nutrients like caffeine, theanine, and catechins, which can help boost brain power. Caffeine, a very common morning kickstarter, helps you feel more alert and improves brain performance.1 Theanine, on the other hand, exerts a positive effect on brain health, reducing stress & anxiety and improving attention, especially when combined together with caffeine. Matcha is also rich in antioxidants that help protect the brain and improve mental function.1
2. Anti-inflammatory Effects. Matcha is packed with a potent compound called EGCG (Epigallocatechin gallate), which plays a vital role in fighting inflammation.2 By keeping inflammation in check, EGCG can also help nurture blood pressure levels and prevent disease conditions that may arise from blood pressure and blood vessel changes.2
3. Metabolic Health. Matcha can help nurture blood glucose levels because of the powerful effects of EGCG on regulating digestion and glucose production in the liver, while enhancing the body’s sensitivity to insulin.2 Additionally, EGCG in matcha exerts powerful anti-fatigue effects, helping reduce post-workout exhaustion and subsequently increases muscle mass from strength training.5 
4. Anti-tumor Effects. Matcha is rich in antioxidants that can help prevent cancer by inhibiting the growth of unwanted tumors, reducing inflammation, and fighting off oxidative stress, thereby nurturing your body’s overall cellular health.2 Drinking matcha and making healthy food choices everyday are especially beneficial in preventing lifestyle-related tumors and abnormal cell growth.
5. Gastrointestinal Health. Drinking matcha can help nurture gut health by increasing the population of beneficial bacteria, such as Coprococcus, and reducing the numbers of harmful ones, such as Fusobacterium.3 These bad bacteria are often associated with disease conditions, such as inflammatory bowel disease and colorectal cancer.  ​

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Precautions and Optimal Use

Although matcha green tea has wonderful benefits for your health, it does not necessarily mean that it is completely free of causing adverse side effects on your health, especially with excessive use. Matcha contains higher amounts of caffeine than regular coffee and too much of its consumption in a day may lead to palpitations (a feeling of rapid or irregular heartbeat), anxiety, and sleep disruptions. Scheduling your matcha fix earlier in the day can prevent these problems from affecting your overall health. Additionally, drinking more than three cups of matcha in a day can cause iron deficiency, which is an essential nutrient that your body needs to create healthy blood cells, provide oxygen to your tissues, and nurture vital processes within.4 This can happen because substances present in matcha green tea can affect the absorption and transport of iron in the intestines from the food you eat. 

The Naturopathic Approach

Matcha green tea can be your next source of flavor and energy boosts, with conscious and proper use. It is a perfect example of the abundant resources that nature can offer to nurture your health and well-being, while still taking care of your taste buds! At Natural Path to Wellness, your team of naturopathic medicine advisors will help you discover the right natural options for your optimal health, according to your unique body and preferences. Talk to us today!

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This article is for educational purposes only and is not intended as medical advice. Please consult your licensed naturopathic physician or other licensed healthcare provider before making changes to your medications or supplements. 

​Disclosures & Policies: This and other blog posts may contain affiliate links. Please view our disclosures page for more information.
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REFERENCES:

1. Sokary S, Al-Asmakh M, Zakaria Z, Bawadi H. The therapeutic potential of matcha tea: A critical review on human and animal studies. Curr Res Food Sci. 2022;6:100396. Published 2022 Nov 23. doi:10.1016/j.crfs.2022.11.015
2. Kochman J, Jakubczyk K, Antoniewicz J, Mruk H, Janda K. Health Benefits and Chemical Composition of Matcha Green Tea: A Review. Molecules. 2020;26(1):85. Published 2020 Dec 27. doi:10.3390/molecules26010085
3. Morishima S, Kawada Y, Fukushima Y, Takagi T, Naito Y, Inoue R. A randomized, double-blinded study evaluating effect of matcha green tea on human fecal microbiota. J Clin Biochem Nutr. 2023;72(2):165-170. doi:10.3164/jcbn.22-81
4. He Y, Chen J. Severe iron-deficiency anemia after short-term moderate consumption of green tea in woman: A rare case report. Heliyon. 2024;10(17):e36666. Published 2024 Aug 22. doi:10.1016/j.heliyon.2024.e36666
5. Shigeta M, Aoi W, Morita C, et al. Matcha green tea beverage moderates fatigue and supports resistance training-induced adaptation. Nutr J. 2023;22(1):32. Published 2023 Jul 5. doi:10.1186/s12937-023-00859-4​

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Author

Kate Nemenzo's passion for holistic health has led her to become a registered nurse who promotes optimal care throughout her patient’s therapeutic journey. When not writing, she spends her time crocheting, watching Korean dramas, and playing the guitar!