Can matcha relieve anxiety or stress?

The Effects of Matcha on Alleviating Anxiety or Stress

Matcha is a powdered green tea originating from Japan, rich in various active compounds that may positively alleviate mild anxiety or stress. However, effects vary among individuals, and it cannot replace professional medical advice. Key analyses are as follows:

1. Matcha’s Components and Mechanisms

• L-theanine: Abundant in matcha (approx. 20–40 mg/g), this amino acid promotes alpha brain waves, inducing relaxation without drowsiness. It may mitigate stress responses by modulating neurotransmitters (e.g., GABA and serotonin).
• Caffeine: Matcha contains caffeine (approx. 35 mg/cup). Moderate intake enhances alertness, but excess may worsen anxiety. The synergy between L-theanine and caffeine buffers caffeine’s stimulatory effects, providing steady energy and focus.
• Antioxidants: Compounds like epigallocatechin gallate (EGCG) exhibit anti-inflammatory and neuroprotective properties, potentially alleviating stress-related oxidative stress.

2. Scientific Evidence

• Multiple studies (e.g., a 2019 review in Nutrients) indicate L-theanine reduces subjective anxiety and physiological stress markers (e.g., cortisol levels) within 30–60 minutes.
• A 2020 clinical trial (published in the Journal of Functional Foods) found daily intake of 200 mg L-theanine (equivalent to ~5g matcha) significantly improved mild anxiety symptoms.
• Limitations: Effects are modest for severe anxiety or chronic stress, with significant individual variations (e.g., caffeine-sensitive individuals may experience adverse effects).

3. Usage Recommendations and Precautions

• Moderate Consumption: 1–2 cups daily (1–2g matcha powder per cup), avoiding空腹 intake to minimize caffeine side effects.
• Potential Risks: Excessive intake (>3 cups/day) may cause palpitations, insomnia, or heightened anxiety. Pregnant individuals, anxiety disorder patients, or those on medication should consult a doctor.
• Complementary Approaches: Pair with a balanced diet, exercise, and mindfulness practices for enhanced benefits. Seek psychological or medical intervention for severe anxiety.

In summary, matcha—as a natural beverage—may help relieve daily stress through its unique components, but its limitations should be acknowledged rationally.