Matcha tea: are there any side effects to be aware of?

Matcha is often presented as a miracle drink: antioxidant, energizing, good for the skin, concentration, digestion... And rightly so, its benefits are numerous. But like any food or drink with powerful effects, it also deserves to be consumed mindfully.

At Maïdo, we like to remind people that matcha is not a magic potion. It is a powerful, noble, complex tea, which can have different effects depending on the individual, the dose consumed, or even the time of day.

No alarmism here, nor definitive verdicts. In this article, we help you take stock with nuance: what are the potential side effects of matcha? For whom might it not be suitable? And how can you serenely incorporate it into your daily life, to enjoy its benefits without unpleasant surprises?

What's in matcha: caffeine, L-theanine and company

Matcha is much more than a green powder. It concentrates the entire finely ground tea leaf, and therefore has a much higher nutritional density than a classic infused tea. Inside, we find:

• Caffeine, between 35 and 70 mg per serving, depending on the number of grams, which is as much as an espresso. It is released more slowly due to the presence of L-theanine.

• L-theanine, a relaxing amino acid, which modulates the effects of caffeine by providing calm and concentration.

• Powerful antioxidants, including catechins (especially EGCG), excellent for health but active on metabolism.

• Tannins, which can sometimes irritate the stomach on an empty stomach.

It is this richness that makes matcha so interesting, but also more active in the body.

Can there be adverse effects?

Matcha is generally very well tolerated. But like any drink rich in active ingredients, it can cause minor discomfort in some people, especially with excessive consumption.

Here are the most commonly reported side effects:

• Sleep disturbances: As with coffee, drinking matcha too late in the day (or in excess) can disrupt falling asleep.

• Palpitations or nervousness: Rare, but possible in people sensitive to caffeine.

• Reflux or stomach upset: If matcha is drunk on an empty stomach, especially in large quantities or without being used to it.

• Diuretic effect: Slight but real, especially if you consume several cups a day.

• Interaction with certain treatments: Like any food rich in antioxidants or active ingredients, it is always good to seek medical advice if you are undergoing specific treatment.

These effects remain rare, temporary, and largely depend on the dose and individual sensitivity.

Who should be careful with matcha?

Matcha is a natural and beneficial drink, but it is not necessarily suitable for all situations or all profiles. As with coffee or black tea, there are some cases where it is advisable to moderate consumption, or simply to listen to your body.

👶 Pregnant or breastfeeding women: Matcha contains caffeine, which may not be suitable in large quantities during pregnancy or breastfeeding. It is not forbidden, but it is best to talk to your healthcare professional to find out what amount is reasonable for you. In general, one cup of matcha per day is tolerated, especially if you avoid consuming it on an empty stomach or in the evening.

💓 People sensitive to caffeine: If you tend to react badly to coffee (palpitations, nervousness, headaches, tremors...), matcha may produce similar effects, even if its release is smoother thanks to L-theanine. In this case, start with a lower dose (1g or less) and observe your sensations. Some also prefer to dilute it more or accompany it with a snack.

😵💫 People prone to digestive disorders: Matcha can sometimes be a little irritating if consumed on an empty stomach, especially in people with a sensitive stomach. This can cause slight acidity or temporary discomfort. To avoid this, it is better to drink it after eating, or accompanied by a little something (like a fruit or toast).

👧 Children and adolescents: There's nothing serious about tasting a matcha latte from time to time, but it's not a drink to offer daily to younger children. Caffeine is still a stimulant, and their metabolism is more sensitive. It is better to reserve matcha for adults or teenagers, in moderation.
👉 To learn more, read our article to find out at what age children can drink matcha.

💊 In case of medical treatment: Like all foods rich in active ingredients, matcha can interact with certain medications (especially anticoagulants or certain antidepressants). If you are following a specific treatment, ask your doctor for advice before making it a habit.

Matcha is a healthy, but powerful drink. It is for everyone, provided you adjust the dose, the time, and listen to your feelings. It's like a new ritual: you get used to it gently, and it gives back a lot.

What is a reasonable dose to enjoy matcha without worry?

Good news: you don't need to drink matcha all day long to enjoy its benefits. On the contrary, it is often simplicity and moderation that reveal all its richness. A well-chosen portion, at the right time, in a bowl or a latte, is largely enough to be part of a healthy and pleasant daily ritual.

For most adults, ANSES recommends not exceeding 400 mg of caffeine per day. For pregnant women, this threshold drops to 300 mg, and for adolescents, to 250 mg. In other words, one or two matchas a day is plenty... and largely delicious.

🕓 The right timing? If you are sensitive to caffeine, avoid drinking your matcha too late in the afternoon. Even if it is milder than coffee, it can disrupt sleep if consumed in the evening.

🌿 Quality over quantity. Matcha is a finely ground powder of whole leaves: so you ingest everything. It is therefore essential to choose matcha grown without pesticides or chemical additives. At Maïdo, all our matchas are 100% Japanese, natural and from carefully tended lands. It's better for your body, and much better in taste.

🥛 With or without milk? Some studies suggest that cow's milk could limit the absorption of matcha antioxidants. If you like lattes, consider plant-based milks like oat or almond, which soften the drink without interfering with its benefits, and without adding unnecessary sugar.

🍬 And additions? No need to overdo it. A good matcha is enough on its own. Avoid drowning it in sugar or superfluous toppings. On the other hand, you can enhance it with gentle and compatible additions: a pinch of turmeric, a few chia seeds or even a touch of collagen blend very well with matcha in your drinks or bowls.

So prioritize quality, listen to your body, and drink your matcha mindfully. As in any ritual, it's not the quantity that matters, but the intention. And sometimes, a single bowl is enough to make all the difference.

A final word (from Maïdo)

At Maïdo, we love matcha for what it is: a vibrant, rich, nuanced drink. And like all living things, it deserves to be tamed with gentleness.

It can awaken without overwhelming, concentrate without stressing, soothe without putting to sleep... provided you respect its rhythm, and yours.

If you are discovering matcha, start gently. Explore the tastes, dosages, and times of day. And if you have any questions or unusual reactions, don't hesitate to write to us. We are here to support you in your ritual, step by step.