Matcha Benefits

Matcha Benefits and Precautions: Can You Consume Too Much?

Matcha has many benefits, but consuming it incorrectly or in excess can have drawbacks. Learn about precautions, side effects, and the appropriate daily intake.

Matcha PrecautionsMatcha Side EffectsDrinking too much green teaWho should not drink matcha

Two Sides of the Coin: Benefits and Precautions You Must Know

We often hear only the good things about matcha, how wonderful it is, a Superfood helping various diseases. But wait… anything in excess is never good. Even a magic potion can become unwanted if misused. Have you ever drunk matcha and felt dizzy, nauseous, or heart pallets?

If yes, you might be encountering the “Dark Side” of matcha. In this article, we will talk fairly about precautions and side effects so you can drink matcha happily and safely.

Side Effects That May Occur (If Drunk Incorrectly)

1. “Tea Drunk” (Stomach Upset / Nausea)

This is the most classic symptom! Especially for those who like strong matcha (Koicha) on an empty stomach. Cause: Tea leaves contain Tannins which are acidic. When entering an empty stomach, they irritate the stomach lining, causing nausea or stomach ache. Solution: Do not drink on an empty stomach! Always drink after breakfast or eat with a small snack.

2. Insomnia

Although L-Theanine helps relax, matcha still has high Caffeine. Cause: Caffeine in matcha acts longer than coffee (4-6 hours). If you drink in the evening, your body might still be alert when it’s time to sleep. Solution: Avoid matcha after 2 PM or 4 PM (depending on individual sensitivity).

3. Constipation or Diarrhea (Digestive Issues)

Some people drink and excrete well, some get constipated. Cause: Caffeine has a mild laxative effect, causing loose stools in some. Conversely, tannins in tea can inhibit excretion, causing constipation if drunk too much with little water. Solution: Drink plenty of water to maintain body fluid balance.

4. Reduced Iron Absorption

Catechins in green tea can bind with iron in food, making the body absorb less iron. Precautions: People with anemia or needing iron supplements should not drink matcha with meals or with blood tonic medication. Should space it out by at least 1-2 hours.

Lead Content? A Real Concern

Since we eat the whole tea leaf, we receive everything the leaf absorbed from the soil, including heavy metals like “Lead” if the source isn’t good. Truth: Tea leaves naturally absorb minerals from soil. Tea from some regions may have higher lead content than others. Prevention: Buy matcha from trusted sources, especially Matcha from Japan (Uji, Nishio, etc.) which has very strict soil and contamination control standards. Ideally, choose Organic if worried about chemicals.

Who Needs to Be Extra Careful?

  1. Pregnant and Breastfeeding Women: Don’t need to stop, but limit caffeine (from all sources) to max 200 mg per day (about 1-2 cups of matcha).
  2. Anemia Patients: Should drink between meals, not with rice.
  3. Caffeine Sensitive People: Start with small sips or choose Hojicha instead.
  4. Young Children: Should avoid or drink very small amounts (diluted).

Summary: How Much is Just Right?

The middle path is best. General recommendation is 1-2 cups per day (2-4 grams of matcha powder). This amount is enough to get full benefits without risking side effects from excessive caffeine or tannins.

Love matcha, love yourself too. Observe warning signs from your body. If you feel palpitations or dizziness, reduce amount or change drinking method. Everyone’s body is different.

Drink mindfully, and matcha will definitely be a true friend to your health!

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