Matcha
Powdered whole green-tea leaf — you consume the entire leaf, not just an infusion. That means a markedly higher dose of catechins (EGCG) and L-theanine, plus more caffeine than steeped green tea.
How it works
Matcha is powdered green tea where the whole leaf is consumed, so catechins (EGCG) and L-theanine are correspondingly high. L-theanine together with caffeine produces a calm, sustained focus without the typical coffee spike. The catechins act as antioxidants.
Dosage
1–2 g powder per serving (1 teaspoon). Higher caffeine content than steeped green tea — dose accordingly.
Considerations
Matcha-specific human studies are still limited — green tea, by contrast, has a very large evidence base (several thousand studies on EGCG/catechins, see green tea). Since matcha is the same leaf (Camellia sinensis) in concentrated powder form, its benefit can largely be extrapolated from that. Quality varies widely (ceremonial vs. culinary grade). Consuming the whole leaf means more caffeine — mind this if sensitive.
