Matcha
13 benefits mapped to clinical evidence across supplements.
Dose per serving from research
12 study groups in 10 studies say how much Matcha participants took a day.
These are the doses the studies gave. They are not a recommendation.
Most common: 2.5 g to 5 g, 67% of 12 study groups.
| Daily dose | Study groups |
|---|---|
| 1 g to 2.5 g | 4 |
| 2.5 g to 5 g | 8 |
Benefit Evidence
Inflammation ↓ IL-10 +2.2
Oral inflammation ↓ PI/BOP
Gingival inflammation ↓ bacteria
Inflammation ↓ IL-10 +2.2
Oral inflammation ↓ PI/BOP
Gingival inflammation ↓ bacteria
Research sources
Focus & concentration (5)
- Effects of Daily Matcha and Caffeine Intake on Mild Acute Psychological Stress-Related Cognitive Function in Middle-Aged and Older Adults: A Randomized Placebo-Controlled Study
PubMed ID: 34067795
12‑week trial in middle‑aged/older adults preserved/boosted attention and reaction time under mild stress.
- Stress-Reducing Function of Matcha Green Tea in Animal Experiments and Clinical Trials
PubMed ID: 30308973
Daily matcha lowered salivary stress marker and pre‑practice anxiety, improving calm state prior to tasks.
- Feasibility and Efficacy of a Novel Mindfulness App Used With Matcha Green Tea in Generally Healthy Adults: Randomized Controlled Trial
PubMed ID: 39657179
Guided tea meditation with matcha consistently increased premeditation calm/relaxation and reduced perceived stress.
- Effects of Matcha Green Tea Powder on Cognitive Functions of Community-Dwelling Elderly Individuals
PubMed ID: 33256220
Twelve weeks produced modest improvements in global cognition (language domain) in elderly women.
- Matcha consumption maintains attentional function following a mild acute psychological stress without affecting a feeling of fatigue: A randomized placebo-controlled study in young adults
PubMed ID: 33744591
Two‑week daily matcha helped maintain attentional performance after an acute stressor (improved Stroop RT).
Mood balance (4)
- Stress-Reducing Function of Matcha Green Tea in Animal Experiments and Clinical Trials
PubMed ID: 30308973
Daily matcha modestly lowered pre‑practice state anxiety and salivary stress marker in students.
- Feasibility and Efficacy of a Novel Mindfulness App Used With Matcha Green Tea in Generally Healthy Adults: Randomized Controlled Trial
PubMed ID: 39657179
Guided tea‑meditation with matcha increased premeditation calm/relaxed mood more than control and reduced perceived stress.
- Matcha Does Not Affect Electroencephalography during Sleep but May Enhance Mental Well-Being: A Randomized Placebo-Controlled Clinical Trial
PubMed ID: 39275223
Participants reported small subjective improvements in sleep metrics and mood (BDI‑II decreased).
- Effect of matcha green tea on cognitive functions and sleep quality in older adults with cognitive decline: A randomized controlled study over 12 months
PubMed ID: 39213264
12‑month trial showed modest improvement in social cognition/emotion perception and a trend toward better sleep, relevant to mood.
Inflammation (3)
- Salivary levels of catalase, total antioxidant capacity and interleukin-1β and oral health-related quality of life after matcha and green tea consumption for patients with gingivitis: A randomized clinical trial
PubMed ID: 38764154
Gingivitis trial showed reduced plaque/bleeding and trends to lower inflammatory markers locally.
- Comparative Evaluation of Herbal Matcha Extract and 2% Chlorhexidine Gluconate on Periodontal Health Status: A Clinico-microbiological Study
PubMed ID: 40960105
Matcha mouthrinse reduced gingival inflammation comparable to chlorhexidine over 28 days.
- A Prospective Non-Randomized Open-Label Comparative Study of The Effects of Matcha Tea on Overweight and Obese Individuals: A Pilot Observational Study
PubMed ID: 35921023
Observed increase in IL‑10 (anti‑inflammatory) alongside metabolic improvements in the pilot study.
Healthy aging (2)
- Effect of matcha green tea on cognitive functions and sleep quality in older adults with cognitive decline: A randomized controlled study over 12 months
PubMed ID: 39213264
A 12‑month trial in older adults showed modest improvements in social cognition and trends to better sleep—relevant to long‑term brain health.
- Effects of Daily Matcha and Caffeine Intake on Mild Acute Psychological Stress-Related Cognitive Function in Middle-Aged and Older Adults: A Randomized Placebo-Controlled Study
PubMed ID: 34067795
Twelve‑week preservation of attention and cognitive workload performance in middle‑aged/older adults suggests neuroprotective potential.
Energy & Fatigue (2)
- Matcha green tea beverage moderates fatigue and supports resistance training-induced adaptation
PubMed ID: 37403052
Participants reported lower subjective fatigue early in resistance training and salivary cortisol was reduced with matcha.
- Effects of Daily Matcha and Caffeine Intake on Mild Acute Psychological Stress-Related Cognitive Function in Middle-Aged and Older Adults: A Randomized Placebo-Controlled Study
PubMed ID: 34067795
Twelve‑week matcha preserved attention and workload performance over time, consistent with sustained mental energy.
Oral health (2)
- Comparative Evaluation of Herbal Matcha Extract and 2% Chlorhexidine Gluconate on Periodontal Health Status: A Clinico-microbiological Study
PubMed ID: 40960105
Matcha mouthrinse twice daily reduced gingival inflammation and oral pathogen counts similar to chlorhexidine.
- Salivary levels of catalase, total antioxidant capacity and interleukin-1β and oral health-related quality of life after matcha and green tea consumption for patients with gingivitis: A randomized clinical trial
PubMed ID: 38764154
One‑month use reduced plaque and bleeding and increased salivary antioxidant capacity in gingivitis patients.
Alertness (1)
- Effects of Daily Matcha and Caffeine Intake on Mild Acute Psychological Stress-Related Cognitive Function in Middle-Aged and Older Adults: A Randomized Placebo-Controlled Study
PubMed ID: 34067795
Caffeine component shortened reaction times while matcha preserved attention—suggesting improved alertness with tolerability.
Antioxidant (1)
- Salivary levels of catalase, total antioxidant capacity and interleukin-1β and oral health-related quality of life after matcha and green tea consumption for patients with gingivitis: A randomized clinical trial
PubMed ID: 38764154
Matcha raised salivary total antioxidant capacity (TAC) in patients with gingivitis.
Endurance (1)
- Matcha green tea beverage moderates fatigue and supports resistance training-induced adaptation
PubMed ID: 37403052
Matcha supported slightly better training adaptations (muscle mass/strength trends) that may aid stamina.
Illness recovery (1)
- Matcha green tea beverage moderates fatigue and supports resistance training-induced adaptation
PubMed ID: 37403052
During resistance training matcha reduced salivary cortisol and early subjective fatigue and supported slightly greater muscle mass gains.
Immune support (1)
- A Prospective Non-Randomized Open-Label Comparative Study of The Effects of Matcha Tea on Overweight and Obese Individuals: A Pilot Observational Study
PubMed ID: 35921023
Pilot study reported increased anti‑inflammatory cytokine IL‑10 alongside metabolic changes.
Metabolism (1)
- A Prospective Non-Randomized Open-Label Comparative Study of The Effects of Matcha Tea on Overweight and Obese Individuals: A Pilot Observational Study
PubMed ID: 35921023
Observational pilot with low‑calorie diet plus matcha showed weight/BMI reductions and improved fasting glucose, consistent with metabolic effects.
Weight management (1)
- A Prospective Non-Randomized Open-Label Comparative Study of The Effects of Matcha Tea on Overweight and Obese Individuals: A Pilot Observational Study
PubMed ID: 35921023
Uncontrolled pilot with low‑calorie diet + matcha showed substantial weight and waist reductions over 12 weeks.
Similar by evidence
Supplements the same benefits carry qualifying findings for — a fact about the evidence graph, not a recommendation to swap.
Products with Matcha
Search all44 products whose verified label declares Matcha — not every bottle that mentions it in a title.