Ahhh, matcha. Our energizing, tasty, antioxidant-rich friend who’s there for us in dark times… like Mondays. But can too much of a good thing (even matcha) be a problem? While we crossed our fingers that there’s no such thing as a matcha-overdose, we still had to look into it.
While matcha offers tons of health benefits – like improved focus, enhanced metabolism, and a naturally boosted immune system – it turns out that yes, there does need to be a balance in how much matcha you drink on a daily basis.
After reading this post, you’ll have a better idea of the effects of excessive matcha consumption and how much matcha you can safely intake so that you continue enjoying only the benefits of matcha green tea.
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This post references matcha and butterfly pea flower, all of which you can check out below!
Organic ceremonial grade matcha
Organic ceremonial grad mushy matcha (matcha + lion's mane mushroom)
What are the health benefits of matcha green tea powder?
Matcha offers amazing health benefits, as you probably already know since you’re here.
From a sustainable, gentle energy that’s praised for not resulting in the jitters or crash that coffee often brings, to promoting a healthy glow from within thanks to the nutrients and antioxidants it contains, matcha truly is a superfood.
Since matcha is the finely ground powder of green tea leaves, it offers even more health benefits than just drinking tea steeped with green tea leaves.
Want to know more about matcha and its health benefits? Just check out our Matcha 101 post. It should offer some extra insight for ya.
How much matcha is too much?
While the health benefits of matcha are well-documented, it's important to understand that, like any substance, consuming too much can have unintended consequences.
However, the question of what exactly "too much" matcha looks like is a nuanced one, since the optimal amount can vary from person to person. Specifics like the a person’s age, body weight, and individual sensitivity can all factor into how much matcha is too much matcha.
Generally speaking, most health experts recommend limiting matcha consumption to 1-2 servings per day, with each serving typically containing 1-2 teaspoons of the powder.
This is a good guideline to follow so you can enjoy the many health benefits of matcha without risking potential side effects.
It's worth noting that the term "serving" can be subjective, because the size and preparation method of a matcha drink can affect the actual amount of powder consumed.
For example – if you’re making a ceremonial matcha (just matcha powder and hot water), you probably don’t need more than a teaspoon since the matcha will be very concentrated. But if you’re making a matcha latte, you might want to increase the amount of matcha powder so you can still taste the umami-flavor over the natural sweetness of the milk.
How much caffeine is in matcha?
One of the biggest reasons people are drawn to matcha is its ability to provide a gentle, sustained energy boost, thanks to the naturally occurring caffeine in matcha.
That said, it's important to note that the caffeine content in matcha can vary depending on several factors (like where it was grown, how it was processed, an the specific cultivar of the tea plant.)
As a general rule of thumb, a single serving of ceremonial-grade matcha (1 teaspoon) has about 70 milligrams of caffeine. (For comparison, a cup of brewed coffee has between 80-140 milligrams, depending on the roast level.)
This means that while matcha does contain a significant amount of caffeine, it is generally lower than what you’d find in a cup of coffee.
If you’re sensitive to caffeine, or looking for a way to get some extra energy while not over-doing it, then knowing how much caffeine is in a cup of matcha is helpful.
By being mindful of the caffeine levels and adjusting your matcha intake accordingly, you can enjoy the benefits of superfood tea without dealing with the potential downsides of excessive caffeine consumption.
Potential side effects of consuming excessive matcha
One of the most common side effects of drinking too much matcha in a day is gastrointestinal discomfort. Basically, the high concentration of catechins and other compounds in matcha can irritate the digestive system, causing discomfort.
This is especially true for people who already have sensitive stomachs or pre-existing digestive issues.
And like all caffeinated drinks, too much matcha consumption can have a negative impact on your sleep and overall sleep quality. The caffeine content in matcha, while generally lower than coffee, can still be enough to disrupt the body's natural sleep-wake cycle, particularly if you drink it too close to bedtime.
Like always, this can vary from person-to-person. Some people have consumed so much caffeine that they’re more desensitized to those effects (cough cough, like um, us). But for others, it’s best to drink matcha earlier in the day – it’s usually best to stop within 6-8 hours before your bedtime.
Finally, while matcha is praised for providing a calm, focused energy (due to the L-theanine it contains), too much caffeine is still too much caffeine.
When consumed in excess, the high levels of caffeine can lead to feelings of nervousness and anxiety. This can be especially problematic for individuals with pre-existing anxiety disorders or those sensitive to stimulants.
Alllllll of that said, the bottom line is this: Many caffeinated drinks like coffee or energy drinks often give you jitters and a caffeine crash, while matcha (when consumed in moderation) does not.
But wait – how do I know if I’m consuming a moderate amount of matcha??
Keep reading, friend. We got you.
Finding the right balance: how much matcha is too much?
Determining the optimal amount of matcha to consume can be a delicate balancing act, as the "too much" threshold can vary from person to person.
As a general guideline, most health experts recommend limiting matcha consumption to 1-2 servings per day, with each serving containing 1-2 teaspoons of the powder. This range typically provides the benefits of matcha without significantly increasing the risk of adverse side effects.
However, it's important to note that this recommendation is a starting point and may need to be adjusted based on your individual response to matcha.
Some people may find that even a single serving of matcha is too much for their system, while others may be able to comfortably consume up to 3-4 servings per day without experiencing any negative effects.
The key is to pay attention to your body's reactions and adjust your matcha intake accordingly. If you find that you're experiencing side effects such as digestive discomfort, sleep disturbances, or feelings of anxiety, then it might be time to re-calculate how much matcha is best for you.
If that’s the case for you, then it's best to reduce your intake and gradually reintroduce matcha to find the right balance for your needs.
Tips for incorporating matcha into your diet without overdoing it
If you want to enjoy the benefits of matcha while avoiding the potential down sides of overconsumption, then you need to take a thoughtful approach.
Here are some tips to help you incorporate matcha into your diet in a healthy and sustainable way:
- Start with a small amount: When introducing matcha into your routine, begin with a small serving size, such as 1/2 to 1 teaspoon per cup of liquid. This will allow your body to adjust to the caffeine and other compounds in matcha without overwhelming your system.
- Spread out your matcha consumption: Instead of consuming multiple servings of matcha in a short period, try to space out your intake throughout the day. This can help prevent a sudden spike in caffeine levels and minimize the risk of side effects.
- Experiment with preparation methods: The way you prepare your matcha can also impact the amount of powder consumed. Whisking your matcha green tea powder with hot water brings out more caffeine – alternatively, whisking it with cooler water means it won’t be as caffeinated.
- Pay attention to your body's cues: Be mindful of how your body responds to matcha consumption. If you notice any adverse effects, such as digestive discomfort or sleep disturbances, adjust your intake accordingly.
- Hydrate and nourish: Pair your matcha consumption with plenty of water and a balanced, nutrient-rich diet. This can help mitigate any potential side effects and support your overall well-being.
- Explore matcha alternatives: If you find that matcha is not the right fit for you, consider exploring other tea powders that provide similar health benefits without the same level of caffeine. For example, our butterfly pea flower powder can be used to make delicious, antioxidant-rich drinks and lattes, but it doesn’t contain caffeine.
By following these tips, you can enjoy the many benefits of matcha while maintaining a healthy, balanced relationship with your beloved green tea.
Matcha alternatives for those who want to limit their intake
Okay look – we love matcha, we want you to love matcha, and we want matcha to love us back.
That said, if matcha just doesn’t agree with you, or you’re looking for a caffeine-free drink to switch to later in the day after already drinking your daily matcha, there are a few other options.
Our first and favorite alternative is to add our organic butterfly pea flower powder to another herbal tea, like lemongrass.
Rich in antioxidants, caffeine-free, and with stress-relieving benefits, butterfly pea flower is a superfood that just might be the third bestie you and matcha needed.
In fact, many people enjoy drinking butterfly pea flower tea before bed because it helps them relax and promotes a good night’s sleep.
While you can drink it on its own, we recommend mixing some butterfly pea flower powder with hot water and lemon, or adding it to another herbal tea for extra sleepy-time benefits.
Besides butterfly pea flower, there are other loose leaf tea options you can switch to in the evening or if you're just looking to limit your caffeine intake. Herbal teas like chamomile, peppermint, or rooibos teas are good alternatives, though butterfly pea flower tea contains a more unique profile of antioxidants.
Conclusion: Moderation is key when it comes to matcha consumption
So by now, you know that matcha green tea powder offers a long list of incredible health benefits, from its anti-inflammatory and antioxidant properties to the way it naturally boosts your metabolism and boosts cognitive function.
Yeah, there’s a lot to love here.
But as we've learned in this post, it's important to keep moderation in mind -- even with something as wholesome as matcha.
Drinking too much matcha powder can possibly lead to a few unintended consequences like digestive discomfort, sleep disturbances, and even feelings of anxiety and jitteriness.
That said, don’t be afraid of matcha! For most people, drinking the regular serving amount (or even a bit more!) should be safe and not something to be concerned for.
Of course, listen to your body first and foremost. ‘Cause you know you best, boo.
By understanding the caffeine content in matcha, paying attention to your body's cues, and exploring different preparation methods and serving sizes, you can find the right balance that lets you enjoy the benefits of this powdered green tea without dealing with the potential drawbacks of overconsumption.
Enjoy your matcha, listen to your body, and let it continue to be a delightful and nourishing part of your health and wellness journey.