Can Matcha Lift Your Mood and Ease Depression?

New evidence suggests that matcha green tea powder may have a beneficial effect on depression and mood.

Sep 12, 2024

Photo credit: © Kei Nishida- Japanese Green Tea Co.

Given its countless benefits, you'd expect matcha, the king of teas, to be everyone's daily drink of choice. Yet, it's not. Tea is often overlooked in America, and that needs to change—and in an ideal world, it would.

In his “How Not to Age” presentation, Dr. Michael Gregor of Nutrition Facts.org suggests the healthiest beverages are probably water and tea.

“Increasing tea consumption three cups (720 ml) a day may decrease the risk of premature death from all causes by 24 percent. This applied to both green and black tea, though green may have a slight advantage. Part of this protection may be a lower risk of dying of pneumonoa. There have been five randomized, controlled trials showing those randomized to green tea are about a third less likely to come down with the flu.
Within just one hour of drinking a single cup (200 mL) of green tea, we can significantly cut down on the rate of DNA damage in our cells. This is because green tea significantly boosts the activity of a DNA repair enzyme in our body that can fix DNA damage. And within a month, drinking two small daily cups (400 mL) of green tea can improve DNA resistance to free radical damage in the first place, indicating that green tea has significant genoprotective––that is, DNA-protecting––effects.”

That’s pretty profound for a humble little beverage.

What is Matcha?

Matcha is a finely ground green tea made from shade-grown leaves deeply rooted in Japanese tradition. It's rich in L-theanine, an amino acid known to have a calming effect on the brain. L-theanine supports the production of serotonin and dopamine—neurotransmitters that contribute to happiness and well-being—potentially easing symptoms of depression.

Matcha also offers a wealth of antioxidants, particularly catechins, which may reduce brain inflammation, a factor often linked to depression. By addressing inflammation, matcha may help uplift mood.

Some research suggests that matcha could help ease stress and anxiety, familiar companions of depression.

But there’s something else about matcha that sets it apart from all other teas. Matcha is green tea leaves ground into a fine powder—so when you drink matcha, you’re consuming the entire leaf, not just an infusion from steeping the tea leaves in water and removing them. And, of course, everyone already knows leafy greens are very healthy.

New research on how matcha green tea boosts mood

Matcha may help combat depression. A new study published in the January 2023 issue of Nutrients researched the antidepressant-like effect of matcha tea powder on mice by activating the dopaminergic system.

“These results suggest that Matcha tea powder exerts an antidepressant-like effect by activating the dopaminergic system of the brain, and this is influenced by the mental state of the individual.”
—Dr. Yuki Kurauchi of Kumamoto University

Previous studies have explored the potential benefits of matcha green tea consumption for depression:

In a study published in the Journal of Functional Foods 2018, researchers found that a single dose of matcha green tea powder (4 grams) improved cognitive function and reduced self-reported stress in healthy adults. The study also found that matcha increased the activity of alpha waves in the brain, which are associated with relaxation and mental clarity.
A review of studies published in the journal Nutrients in 2019 concluded that the L-theanine in matcha green tea powder might help to reduce symptoms of anxiety and depression. The review also noted that the catechins in matcha green tea powder have anti-inflammatory and neuroprotective effects, which may also benefit depression.
A study in Japan found that those who drank over four cups of green tea daily had a 51% lower chance of having depressive symptoms than those who drank one cup or less daily. The study concluded that frequent consumption of green tea was associated with a lower prevalence of depressive symptoms.

While many more studies are needed to fully understand the potential benefits of matcha on depression and mood, these studies suggest that incorporating matcha tea into your diet may positively affect mental health and well-being.

Properties of matcha that may help with depression

Matcha powder contains several compounds that are beneficial for mood and depression. One of the critical compounds is L-theanine, an amino acid found almost exclusively in tea plants. L-theanine has been shown to promote relaxation and reduce anxiety by increasing the production of neurotransmitters in the brain, including dopamine and serotonin.

In addition to L-theanine, matcha tea also contains caffeine, which can help to improve alertness and focus. Caffeine has also been shown to have mood-enhancing effects, particularly in individuals with mild to moderate depression.

Matcha tea is also rich in antioxidants, particularly a class of compounds known as catechins. These antioxidants have been shown to have anti-inflammatory effects and may help to protect the brain from oxidative damage, which has been linked to depression.

Theanine: The Beneficial Amino Acid Found Only in Tea

Overall, the combination of L-theanine, caffeine, and antioxidants in matcha tea may help to improve mood and reduce symptoms of depression by promoting relaxation, reducing anxiety, increasing alertness and focus, and protecting the brain from oxidative damage.

Specific effects of matcha on the brain

The combination of mood-boosting compounds found in matcha has a synergistic effect.

L-theanine: As I mentioned, L-theanine is an amino acid found in matcha green tea powder that calms the brain. When you consume L-theanine, it increases the production of neurotransmitters like serotonin and dopamine.
Serotonin is often called the "feel-good" neurotransmitter because it contributes to feelings of happiness and well-being.
Dopamine function is involved in motivation and reward. By increasing the production of these neurotransmitters, L-theanine can help to alleviate symptoms of depression.
Catechins: Matcha green tea powder also contains a class of antioxidants called catechins. Catechins have been shown to have anti-inflammatory and neuroprotective effects. Inflammation has been linked to depression, so reducing inflammation in the brain and catechins may help to improve mood.
Stress and anxiety: Matcha green tea has been shown to help reduce stress and anxiety. The L-theanine in matcha green tea powder has been shown to promote relaxation and reduce stress, while the caffeine in matcha green tea can help to increase alertness and reduce fatigue. Both stress and anxiety are often associated with depression, so by reducing stress and anxiety, matcha green tea may indirectly help with depression as well.

The Peaceful Tranquility of Tea Meditation

How is matcha produced?

Matcha is made from a specific type of green tea called tencha. Tencha, from Camellia sinensis var. sinensis, is a shade-grown tea, meaning the tea bushes are covered with a shade cloth for several weeks before harvesting.

The process of making matcha involves several steps:

Shade growing: About four weeks before harvesting, tea bushes are covered with shade cloths to reduce their exposure to sunlight. This slows down their growth and increases the production of chlorophyll and amino acids, giving the tea leaves a bright green color and a sweeter flavor.
Harvesting: The tea leaves are machine or hand-picked (for higher quality), and only the young, tender leaves are selected from the top of the plant. This is usually done in the spring when the leaves are freshest.
Steaming and drying: The leaves are steamed to prevent oxidation and preserve their color and flavor. They are then dried and sorted. The stems and veins of the leaves are then removed, leaving only the pure leaf material.
Grinding: The dried green tea leaves are ground into a fine powder using a stone mill. This creates a very fine and smooth powder with a bright green color and the consistency of fine flour.

Growing and producing matcha requires great care and attention to detail, as even small variations in the growing, harvesting, and processing of the tea leaves can affect the quality and flavor of the final product.

Making a cup of matcha

To make matcha tea, the powder is whisked with hot water using a bamboo whisk, creating a frothy mixture. The tea is then served in a small bowl or cup and is typically enjoyed in a Japanese tea ceremony.

Traditionally blended with a bamboo whisk called a chasen, an electric milk frother is an easy alternative. Matcha lovers use a bamboo whisk instead of wire to prevent scratching the bowl, dissolve matcha quickly, and remove clumps. The closer prongs create foam faster and make it easy to handle. While there are alternatives, purists like the quality of a bamboo whisk. But for everyday drinking, a milk frother works well and creates a nice froth.

❤️ ❤️ I have many recipes coming up that teach you how to make matcha and incorporate it into a healthy diet. I also offer practical information on selecting the best matcha to make at home. Stay subscribed or subscribe here for future newsletters to learn all my healthy tips.

*Note

It is important to note that while matcha may be helpful for some people with depression, information is limited. It is not a substitute for professional treatment.