Matcha has taken over coffee shops and social media: vibrant green lattes, energizing smoothies, promises of focus and vitality. But beyond its trendy and healthy image, is matcha truly the ideal health drink for everyone? Let's take a closer look at its real benefits… and the precautions to know before making it your daily ritual.
The health benefits of matcha
Stable energy, without the coffee "crash".
Unlike coffee, which often causes an energy spike followed by a sharp crash, matcha offers a gentler, more sustained alertness.
- Its caffeine is associated with L-theanine , an amino acid with relaxing effects.
- Result: fluid energy, increased concentration, and less nervousness.
A concentrate of powerful antioxidants
Matcha is extremely rich in catechins , notably EGCG, a protective antioxidant for our cells.
- Reduction of oxidative stress.
- Cardiovascular support.
- Anti-inflammatory effects and role in preventing cellular aging.
Metabolic and detox support
Catechins stimulate thermogenesis (increased energy expenditure) and support the liver in its detoxification role. Matcha thus becomes a valuable ally in a vitality and weight management strategy, provided one maintains a balanced lifestyle.
Precautions to know
Caffeine: a false friend for some
- A cup of matcha contains approximately 60 to 70 mg of caffeine (compared to 80 to 100 mg for a cup of coffee).
- In excess, it can cause insomnia, nervousness, palpitations.
- Avoid at the end of the day if you are a light sleeper.
Heavy metals: vigilance regarding quality
Like all teas, matcha can contain lead or other heavy metals that the plant absorbs. Choose an organic, Japanese, ceremonial-grade matcha from controlled plantations to minimize this risk.
Matcha and anemia: a little-known but important interaction
Matcha contains tannins , substances that inhibit the absorption of dietary iron, particularly non-heme iron (that found in plants, legumes, and oilseeds).
- If you suffer from iron deficiency anemia or tend to be iron deficient, drinking matcha during an iron-rich meal can greatly reduce the absorption of this essential mineral.
- This effect also applies to other teas and infusions rich in tannins, but matcha, often consumed daily, can aggravate a deficiency.
The right reflex:
- Consume matcha outside of mealtimes (at least 1 to 2 hours before or after).
- Combine your iron-rich meals with vitamin C (e.g., lentils + lemon juice, meat + raw vegetables) to improve absorption.
- In cases of confirmed anemia, it is best to limit or avoid matcha until the deficiency is corrected.
How to consume matcha intelligently
- Recommended dose: 1 to 2 cups per day maximum.
- Ideal time: morning or early afternoon (never in the evening). Quality: opt for a ceremonial-grade, organic Japanese matcha sold in small, airtight tins.
- Preparation: whisked in hot water (70–80 °C, never boiling) or as a latte with unsweetened plant-based milk.
Key points to remember
- Matcha is rich in antioxidants and L-theanine: it supports energy and concentration.
- But it contains caffeine and tannins: consume in moderation, especially if you are prone to anxiety, insomnia… or anemia.
- When chosen and consumed at the right time, matcha can be beneficial to health. However, when used incorrectly, it can worsen certain health conditions.
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