Is matcha tea healthier than coffee?

Matcha , with its intense green color and centuries-old tradition, is often considered a superfood beneficial to health. But what exactly differentiates it from regular green tea or a morning cup of coffee ?

Like green and black tea, matcha comes from the Camellia sinensis plant. The difference lies in how it's grown and processed. While black tea is fermented and regular green tea is simply dried, matcha is shade-grown for several weeks before harvesting.

This unique method alters the plant's chemistry, enhancing certain compounds like chlorophyll and amino acids, giving matcha its distinctive flavor and intense green color. The leaves are then dried and finely ground into a powder. Hence its name, which means "powdered tea" in Japanese .

Although widely associated with Japanese culture and Zen tea ceremonies, matcha actually originated in China. It was brought to Japan in the 12th century by Buddhist monks, who used it to aid meditation. Over time, it became a staple of Japanese tea culture, especially in formal ceremonies.

From a health perspective, matcha offers similar benefits to green tea , thanks to its high polyphenol content, which includes the well-known antioxidants called flavonoids . Since the leaves are consumed whole in powder form, matcha may provide a more concentrated dose of these beneficial compounds.

Matcha is known for its wide range of potential health benefits: antioxidant, antimicrobial, anti-inflammatory, anti-obesity, and even anti-cancer properties, as well as its potential improvements in brain function (stress relief, heart health, and blood sugar regulation).

But there's a catch: most of the evidence supporting these claims comes from laboratory studies (in cells or animals), not from robust human clinical trials. So, while early research is promising, it's far from conclusive.

One thing we do know: matcha contains more caffeine than regular green tea , though typically less than coffee. Caffeine itself has well-documented health benefits when consumed in moderation, including improved concentration, mood, and metabolism. There is also evidence that it reduces the risk of certain diseases such as Alzheimer's and Parkinson's.

However, in high doses, caffeine can cause side effects such as insomnia, anxiety, and high blood pressure. The maxim "the more, the better" no longer applies in this case, and the optimal caffeine dose remains unclear.

When comparing matcha to coffee, both offer similar antioxidant properties and cardiovascular benefits. However, coffee has been studied more extensively, with clearer guidelines: three or four cups a day appears to be the safe upper limit for most people.

In the case of matcha, the recommendation is a bit more conservative, with some sources suggesting one to three cups daily, likely due to the higher levels of polyphenols.

The tannins and polyphenols present in both tea and coffee can interfere with iron absorption, especially iron from plant-based foods. Drinking large amounts of iron regularly, especially with meals, can increase the risk of iron-deficiency anemia .

That's why it's recommended to enjoy these drinks at least two hours before or after meals, especially for people who follow a predominantly plant-based diet or who are prone to low iron levels.

Another consideration to keep in mind is that both coffee and matcha are slightly acidic and can cause digestive discomfort or reflux in people with sensitive stomachs.

So, coffee or matcha? To help you decide, keep in mind that the latter, unlike coffee, contains L-theanine, an amino acid that promotes relaxation. Therefore, it can offer a gentler alternative for people prone to anxiety.

This article was originally published on The Conversation .