Is it safe to drink matcha every day?

Is it safe to drink matcha every day?

For healthy adults, daily matcha is unproblematic as long as the amount is sensible. One to three bowls at 2 g each come to roughly 48 to 144 mg of caffeine, well under the 400 mg daily reference. What decides the answer is caffeine sensitivity, the other caffeine already in your day, and any existing condition.

What is in a bowl

1. Composition of the powder:

   • Because you whisk the milled leaf and drink it whole, you take in catechins, theanine, caffeine, chlorophyll and fibre, not only the soluble fraction of a filtered infusion.
   • A bowl made with 2 g of powder carries around 48 mg of caffeine, based on the 2.4 g per 100 g the USDA database gives for matcha in general, roughly half a cup of coffee.

2. What was measured on attention, in whom and for how long:

   • A randomised placebo-controlled trial in Nutrition Research in 2021 (Baba et al., PMID 33744591) gave 2 g of matcha daily for two weeks to 42 adults aged 25 to 34 and recorded reaction times in the Stroop test after a stress task.
   • A randomised, double blind, placebo-controlled 12 month trial in PLoS One in 2024 (Uchida et al., PMID 39213264) followed 99 older adults with subjective or mild cognitive decline, 49 on 2 g of matcha daily and 50 on placebo. The primary outcome, the Montreal Cognitive Assessment, did not change significantly.

3. What was measured on sleep and mood:

   • A randomised placebo-controlled trial in Nutrients in 2024 (Baba et al., PMID 39275223) gave Japanese adults aged 27 to 64 two point seven grams of matcha daily for four weeks and recorded sleep by electroencephalography. It found no differences in total sleep time, latency, wake after sleep onset or efficiency.
   • A systematic review in Biomedicines in 2025 (Cavanah et al., PMID 40722728) gathered 13 randomised trials on green tea, its extracts, EGCG or L-theanine and mood disorder symptoms.
   • A systematic review with meta-analysis of 31 trials and 3,321 subjects in Nutrition Journal in 2020 (Xu et al., PMID 32434539) measured total cholesterol, LDL, HDL and triglycerides in green tea drinkers against controls.

What to watch when you drink it daily

Caffeine and individual sensitivity

Matcha contains caffeine, less than coffee, but not none. For most people that is a non-issue. If you react strongly, or you already drink coffee and cola, cap the amount and pay attention. Anyone prone to restlessness, sleep trouble or palpitations should stay at one bowl a day, preferably in the morning. If after the third bowl you find yourself volunteering to do the tax return early, that was one too many.

Quality and freshness

Quality decides the flavour, and therefore whether you end up adding sugar. Buy from sellers who name the harvest, the origin and the processing. Fresh matcha is vividly green and smells distinctly of itself. After months in an open tin the colour dulls and the flavour flattens.

Interactions with medication

Matcha is generally considered unproblematic, but interactions are possible. Speak to your doctor if you take medication, particularly for blood pressure, blood clotting or liver function.

Lead content

Matcha grows in shade, which raises nutrient content but can also concentrate heavy metals such as lead. Levels in matcha are generally low and do not represent a meaningful risk. If you would rather be certain, choose organic powder with traceable origin.

Individual variation

What suits one person does not suit the next. Adjust the amount to your own experience rather than to a number in a video.

So, every day?

Yes. At one to three bowls of 2 g each, caffeine lands between 48 and 144 mg, well below the 400 mg that health authorities use as a daily reference for healthy adults. If you are pregnant, breastfeeding, taking medication or living with a medical condition, speak to your doctor before changing your caffeine intake.

Our Matcha Zen Ceremonial is first harvest, shade grown in Jingshan (China), processed at Zhejiang Camel Transworld in Yuhang (Hangzhou), 100 g at £19.00, around 50 bowls.

References

1. Baba Y, Kaneko T, Takihara T., 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. Nutrition Research, 2021. PMID 33744591. https://pubmed.ncbi.nlm.nih.gov/33744591/
2. Uchida K, Meno K, Korenaga T, et al., Effect of matcha green tea on cognitive functions and sleep quality in older adults with cognitive decline: A randomized controlled study over 12 months. PLoS One, 2024. PMID 39213264. https://pubmed.ncbi.nlm.nih.gov/39213264/
3. Baba Y, Takihara T, Okamura N., Matcha Does Not Affect Electroencephalography during Sleep but May Enhance Mental Well-Being: A Randomized Placebo-Controlled Clinical Trial. Nutrients, 2024. PMID 39275223. https://pubmed.ncbi.nlm.nih.gov/39275223/
4. Cavanah AM, Robinson LA, Mattingly ML, Frugé AD., The Impact of Green Tea and Its Bioactive Compounds on Mood Disorder Symptomology and Brain Derived Neurotrophic Factor: A Systematic Review of Randomized Controlled Trials. Biomedicines, 2025. PMID 40722728. https://pubmed.ncbi.nlm.nih.gov/40722728/
5. Xu R, Yang K, Li S, Dai M, Chen G., Effect of green tea consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials. Nutrition Journal, 2020. PMID 32434539. https://pubmed.ncbi.nlm.nih.gov/32434539/