Matcha has become a familiar part of the wellness conversation, moving from Japanese tea ceremonies into cafés, kitchens and daily routines around the world. Unlike regular green tea, where the leaves are steeped in water and discarded, matcha is made by grinding green tea leaves into a fine powder, meaning the whole leaf is consumed. This gives matcha a concentrated source of naturally occurring compounds, including caffeine, L-theanine and catechins such as epigallocatechin gallate (EGCG).

While matcha is not a miracle drink and should not be viewed as a treatment for disease, research into green tea and its compounds has identified several potential health benefits. Here are five reasons to consider keeping matcha in your kitchen.

1. It is rich in antioxidants

Matcha contains catechins, a group of polyphenols with antioxidant properties. EGCG is one of the most extensively studied catechins in green tea. These compounds help protect cells from oxidative stress, although the amount of catechins in a serving can vary depending on the quality and preparation of the matcha.

2. It may support attention and focus

Matcha naturally contains both caffeine and L-theanine. A systematic review and meta-analysis published in Nutritional Reviews found that combining caffeine and L-theanine was associated with improvements in alertness and aspects of attention during the first two hours after consumption.

More recently, a 2025 systematic review and meta-analysis of 50 randomised controlled trials found that L-theanine combined with caffeine could benefit certain measures of cognition and mood, although researchers noted that more research using tea beverages is needed.

3. It may support cardiovascular health

Research on green tea has also examined its relationship with cardiovascular risk factors. A 2014 meta-analysis of 13 randomised controlled trials found that green tea consumption was associated with small reductions in systolic and diastolic blood pressure, as well as total and LDL cholesterol.

However, the evidence is not completely consistent. A 2020 systematic review found no significant short-term effect of tea consumption on blood pressure or cholesterol, highlighting the need for larger, longer-term studies.

4. It offers a lower-sugar alternative to some popular drinks

Plain matcha contains no added sugar. This makes it useful for people who enjoy flavoured lattes and sweetened beverages but want greater control over how much sugar they consume. The nutritional profile changes, however, when matcha is prepared with syrups, sweetened milk or flavoured powders.

5. It is easy to add to everyday meals

Matcha is not limited to a morning drink. The powder can be mixed into yoghurt, oats and smoothies or used in baking. This makes it a versatile way to incorporate green tea compounds into different meals without having to prepare a traditional cup of tea.

The research around matcha is promising, but it is important to separate evidence from wellness hype. Matcha can form part of a balanced diet, but it is not a substitute for a varied diet, regular physical activity or medical treatment where required.

Related Story: How To Survive Allergy Season In South Africa: 7 Simple Ways To Manage Symptoms