Does Matcha Give You Energy? - HONE
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Does Matcha Give You Energy?

  • 14 min read

Does Matcha Give You Energy? - HONE

Are you tired of relying on coffee or energy drinks to keep your energy levels up? Matcha may be the ultimate fuel for your body and mind. This green powerhouse is packed with vitamins, antioxidants, and other bioactive compounds that help you focus, fight off stress, and boost your energy levels. 

Article jumplinks

What is matcha?

Does matcha give you energy?

Does matcha have caffeine?

What are the side effects of matcha?

Best matcha for energy

Say goodbye to the midday slump and join us as we unravel the secrets behind matcha’s ability to power up your day with nothing but a gentle buzz

What is Matcha?

Matcha, or jade leaf tea, is a green tea powder that has been a part of the ancient tea drinking cultures of Asia for hundreds of years. This mighty adaptogen contains a variety of bioactive compounds that work together to promote a feeling of relaxed alertness and enhanced cognitive function. 

Benefits of Matcha Tea

Due to its rich chemical composition, matcha provides a myriad of health benefits: 

  1. Improves cognitive function
  2. Raises energy levels
  3. Reduces stress and anxiety
  4. Enhances focus and mental clarity
  5. Protects the body against oxidative stress
  6. Promotes relaxation
  7. Supports weight management
  8. Detoxifies the body
  9. Supports the immune system
  10. Supports heart health
  11. Supports digestion
  12. Promotes oral health

Matcha contains all the beneficial compounds found in regular green tea, but in higher doses. Our ceremonial matcha is shade-grown in Japan and is combined with cordyceps, another powerful adaptogen, for the ultimate powerhouse drink. 


Mushroom Matcha - 30 Serving Jar


How is Matcha Made?

Matcha powder is made from finely processedcamellia sinensis tea leaves. The tea leaves are grown in the shade in order to enhance their flavor and increase the concentration of chlorophyll and amino acids. The manufacturing process involves a traditional and meticulous approach that intensifies matcha’s vibrant green color and its nutritional profile. Ground tea leaves release more antioxidants, L-theanine, and other bioactive compounds, which boost matcha’s health benefits. 

While matcha can be produced in other regions, the highest quality and most revered matcha tea comes predominantly from Japan. The ideal growing conditions, expertise in tea cultivation, and strict quality standards contribute to Japan's reputation as a leading producer of matcha. The regions of Uji, Nishio, and Shizuoka are particularly renowned for their matcha production.

It’s no coincidence that our matcha powder comes from a family-owned farm in Shizuoka Prefecture. We grow, pick, and carefully process our matcha leaves in the shadow of Mt. Fuji. With our mushroom matcha tea, you won’t be drinking just any matcha, but the best quality matcha Japan has to offer. 

Despite the fascinating—and centuries old—process of making matcha powder, we are more interested in matcha’s ability to boost energy levels. Let’s explore the science behind matcha’s powerhouse compounds that give you energy and reduce fatigue. 

Does Matcha Give You Energy?

Matcha provides energy in a natural way while making you feel calm and alert. This makes matcha a popular choice for people who prefer a sustained energy boost without the jitters or crashes that often come from other caffeinated beverages.

Does Matcha Have Caffeine?

Matcha does contain caffeine, which is a natural stimulant. The caffeine content in matcha depends on several factors.

[Caffeine] level may be associated with the time of harvest and age of leaves—the older the leaves, the lower the caffeine content. Caffeine content also depends on tea variety, weather conditions during vegetation, as well as the brewing method. (Kochman, et. al.)

Compared to coffee and other green teas, matcha tends to have a higher caffeine content. 


Green tea


3.59–8.09 mg/g

11.3–24.64 mg/g

18.9–44.4 mg/g

One study found that caffeine increased energy levels and improved task performance in young and elderly participants. 

Caffeine improved performance and increased the amplitude of the N1, N2b, and P3b, in both young and old subjects. These results suggest that caffeine makes more energy resources available for task performance. 

Caffeine is a powerful antioxidant. A study review suggests it can neutralize reactive oxygen species and enhance antioxidant enzyme activity, which helps fight oxidative stress. Oxidative stress is a major contributor to chronic pain and fatigue. 

When the number of free radicals (reactive oxygen species) is high, mitochondrial function is disrupted. We need our mitochondria, the power generators of our cells, to work properly in order to produce and store energy in our body. Dysfunctional mitochondria result in chronic fatigue, a lack of energy, and an overall feeling of exhaustion. 

Oxidative stress, an increase in reactive oxygen and reactive nitrogen species, and free radicals, has long been suggested as a potential cause for many of the symptoms seen in Myalgic Encephalomyelitis/Chronic Fatigue Syndrome, resulting from both activation of the brain’s immune system and dysregulation of mitochondrial function throughout the body. The brain as a high producer of energy may be particularly susceptible to oxidative stress. (Walker, et. al.)

The energy-boosting benefits of caffeine in matcha are primarily attributed to its stimulating effects on the central nervous system. Here’s what happens when caffeine kicks in:

  1. Caffeine stimulates the brain and helps promote wakefulness. That’s why you feel more alert and focused after a cup of coffee or a nice cup of matcha tea. 
  2. Caffeine improves cognitive performance (attention, memory, and reaction time) and contributes to enhanced mental clarity.
  3. Caffeine enhances endurance and reduces exertion during physical activities, allowing you to exercise longer. 

It seems that matcha owes its energy-boosting activity to the combination of caffeine and another mighty bioactive molecule. Let’s talk about L-theanine. 

Relaxing and Invigorating L-theanine

L-theanine is an amino acid that occurs naturally in matcha. It has a calming and relaxing impact on the mind and body while complementing and increasing the stimulating effects of caffeine. The mix of caffeine and L-theanine in matcha is thought to produce a more balanced and lasting energy boost without giving you anxiety or jitters.

Because of L-theanine, matcha alleviates anxiety and promotes relaxation, making it a cherished companion in meditation and relaxation. 

Matcha promotes relaxation

L-theanine also contributes to matcha’s trademark flavor.

The relatively high theanine content in matcha tea is responsible for its unique non- bitter taste, and in combination with caffeine provides the taste sensation and umami characteristic of this type of tea. (Kochman, et. al.)

By enhancing the production of alpha brain waves,L-theanine promotes a state of calm alertness. When paired with caffeine, it can improve mental focus, attention, and cognitive function. Because of its soothing effects, L-theanine seems to counteract the potential adverse effects of caffeine, such as restlessness and anxiety. 

L-theanine is also a mood booster. It has been shown to elevate mood and alleviate tension. According to research, L-theanine reduces psychological and physiological stress responses by inhibiting the activity of stress-sensitive cortical neurons. 

…l-Theanine intake resulted in a reduction in the heart rate (HR) and salivary immunoglobulin A (s-IgA) responses to an acute stress task relative to the placebo control condition.

High levels of stress can take a toll on our physical and mental well-being, influencing energy levels and increasing fatigue. When we are less stressed, we often feel more energized and capable of taking on tasks and challenges.

L-theanine from matcha collaborates with caffeine to deliver a lasting and balanced energy increase. It improves mental focus, promotes relaxation without sleepiness, and a happy mood, resulting in an overall feeling of improved vitality and well-being.

Matcha’s Antioxidants Against Fatigue

Matcha is a powerful ally in fighting fatigue. The combination of L-theanine and caffeine gives a quick energy boost, but it is the army of antioxidants that catapults matcha to a whole new level of energy-boosting prowess. 

Polyphenols are the largest group of antioxidants in matcha. The numerous health benefits of matcha come directly from polyphenols such as catechins, flavonoids, and epigallocatechin gallate (EGCG). (Catechins are a subcategory of polyphenol, while EGCG is a specific catechin.)

EGCG to Revitalize and Invigorate

EGCG is a powerful antioxidant and an energy booster. It helps enhance energy metabolism, support exercise performance, and reduce fatigue. 

EGCG improves the ability of brown adipose tissue (BAT) to produce heat and burn energy. By promoting fat burning, EGCG could also support weight management. 

Experimental results demonstrated that dietary supplementation of EGCG significantly inhibited… obesity by enhancing BAT thermogenesis, and attenuated the hypothalamic inflammation and microglia overactivation by regulating the NF-κB and STAT3 signaling pathways. (Zhou, et. al.)

EGCG can also alleviate fatigue. It helps lower oxidative stress and promotes cellular vitality by neutralizing damaging free radicals. 

The data showed that EGCG significantly increased SOD, CAT, and GPx activities of mice, which indicated that EGCG is capable to up-regulate antioxidant enzyme activity to protect against oxidative stress induced by exhaustive exercise, again supporting that EGCG had anti-fatigue effect. (Teng, et. al.)

Superoxide dismutase (SOD), catalase (CAT), and glutathione peroxidase (GPX) are the first line of our defense system against oxidative stress. 

Energy-Boosting Benefits of Flavonoids

Matcha flavonoids, such as quercetin and kaempferol, have antioxidant qualities and have been linked to improved energy levels. They may improve mitochondrial function, which is responsible for energy production in cells. Flavonoids also contribute to better cellular energy metabolism and general vigor.

While the main job of antioxidants is to fight oxidative stress (and increase energy while doing it), polyphenolic compounds like flavonoids also employ other means of raising energy levels and fighting fatigue. 

Evidence presented includes their potential to reduce blood pressure in hypertensive individuals, as well as increasing peripheral blood perfusion and promoting [cerebral blood flow] in both healthy and at-risk populations. (Rees, et. al.)

According to this study, flavonoids improve circulation and blood flow, making sure that oxygen and necessary nutrients—especially those engaged in energy metabolism—are efficiently delivered throughout the body. 

Matcha vs Coffee

Coffee is probably the most famous caffeinated beverage that people use to stay energized. Yet, as we’ve already mentioned, matcha tea contains higher amounts of caffeine compared to coffee. 

The caffeine in matcha is absorbed more slowly into the bloodstream. Natural fibers and other helpful components in matcha limit caffeine absorption, resulting in a more gradual and lasting release of energy. This can result in a prolonged energy boost, rather than the typical rise and fall of energy associated with coffee drinking.

Matcha flavonoids boost energy

Unlike coffee, matcha gives a less jittery energy boost. All those beneficial amino acids and flavonoids are responsible for this. L-theanine is a natural anxiolytic because it increases serotonin, dopamine, and GABA—important neurotransmitters involved in mood regulation—and produces feelings of relaxation and calm. 

Compared to coffee, matcha offers a distinct nutritional profile. Being a concentrated green tea, matcha contains more beneficial molecules like: 

  • Vitamins A, C, E, and K
  • Potassium
  • Calcium
  • Magnesium

These nutrients contribute to general health and vitality, improving energy levels in the long run.

Matcha Side Effects

Matcha is typically safe to consume in moderation. However, like with any meal or beverage, excessive consumption of matcha may result in adverse reactions. As long as you don’t exceed 3–4 grams of matcha powder per day, you’re good to go. 

The majority of adverse matcha effects are caused by excess caffeine consumption from folks drinking WAY too much matcha. We know it’s addictively good, but sometimes you need to know when to give it a rest. 

Here’s what excessive amounts of caffeine may lead to:

  • An accelerated heart rate and palpitations. 
  • Feelings of restlessness or anxiety
  • Problems with digestion (upset stomach, nausea, or diarrhea)
  • Sleep disturbances—we don’t think it’s a good idea to drink matcha later in the day.

If you’re sensitive to caffeine or other ingredients in matcha, consult with a healthcare practitioner before consuming it. Always start with lower amounts and gradually increase the dosage.

Best Matcha for Energy

The best way to consume matcha to feel energized is with our mushroom matcha tea. Here’s why:

  • Our matcha is sourced from a carbon-neutral family-owned farm in the Shizuoka Prefecture of Japan, where matcha has been grown for generations. This proud farm has some of the highest quality matcha in the industry and has a culture of craftsmanship.
  • This highest quality matcha grown in Japan is also known as the “ceremonial grade matcha.” With ceremonial matcha, the leaves are grown in the shade and harvested at the peak of their nutritional value. 
  • With each serving of matcha, you'll find an impressive amount of 20 mg of L-theanine and 60 mg of EGCG antioxidants. This combination packs a powerful punch of energy-boosting properties, giving you a significant boost to tackle your day with vigor.
  • In addition to our organic matcha tea powder, our blend also contains cordyceps mushrooms. Cordyceps militaris is another powerful adaptogen with natural energy-boosting qualities. The combination of matcha and cordyceps makes our tea the ultimate tool for achieving your peak performance and conquering the day with vitality and drive.

Find out more about how cordyceps mushrooms increase energy in a natural and safe way. 

Our matcha powder comes in two sizes—a 10-serving mushroom matcha box and a 30-serving mushroom matcha jar. If you’re new to matcha, the smaller size is a great place to start. But trust us, once you fall in love with our product, the full-sized jar of our phenomenal mushroom matcha powder will become a staple in your household.

Matcha for Energy FAQ

How long does it take for matcha to give you energy?

Matcha provides an energizing effect typically within 20-30 minutes of consumption. Thanks to its unique combination of natural compounds that promote increased energy levels, the effects of matcha will last for a few hours, often as long as six.

How much matcha will give me energy?

Consuming the recommended amount of matcha (1-2 teaspoons per serving) provides a sufficient boost of energy without giving you a jittery, overwhelming feeling. Feel free to adjust the amount based on your preferences and sensitivity to caffeine.

Does matcha make you sleepy or awake?

Matcha is more likely to make you awake and alert. Matcha contains caffeine and L-theanine, which work together to provide a balanced state of calm alertness. This combo promotes wakefulness and improves focus without inducing sleepiness. 

Is 4 teaspoons of matcha too much?

Generally speaking, 4 tablespoons of matcha is a bit much in a single dose. While individual tolerances do vary, it’s best if you stick to 1–2 tablespoons per serving for a sustained and longer-lasting energy boost.

Why is matcha not giving me energy?

There could be a variety of reasons why matcha isn't providing the energy boost you expected:

  • If you’re sensitive to caffeine, you might experience mild side effects of matcha instead of a steady energy boost.
  • The quality of matcha tea you’re consuming might be low. Make sure you get the best of the best—like our matcha tea with cordyceps. 
  • The way you prepare matcha tea plays a significant role in the taste and effectiveness. To make sure you’re doing it right, our matcha ceramic bowl will help in preparing matcha tea worthy of ancient Japanese samurai. 

Can matcha boost energy and promote relaxation at the same time?

Matcha contains a unique combination of ingredients and bioactive compounds that promote relaxation and boost energy at the same time. The key player for boosting energy in matcha is caffeine, while L-theanine is there to relax the mind and body. The synergy of caffeine and L-theanine creates a somewhat contradictory state of calm alertness. Matcha increases energy while making you feel calm and refreshed. 

Is matcha better hot or cold?

Hot matcha tea offers a comforting and traditional experience. It tastes significantly nuttier and creamier when it’s heated. Some people prefer cold matcha beverages, as they can be refreshing and invigorating.

Matcha tea is praised for its ability to improve overall health and boost energy, compared to other caffeinated beverages like coffee or energy drinks. However you like your matcha tea, hot or cold, you’re choosing a healthy drink that provides sustained energy and relaxation. 

Do they use matcha in Japanese tea ceremonies?

Matcha is an important aspect of Japanese tea culture and is frequently used in traditional tea ceremonies. The preparation and presentation of traditional green tea are the main components of Japanese tea ceremonies, also known as chanoyu or sado.

Loose leaf teas are frequently ground into a powder and whisked with hot water using a matcha whisk made of bamboo. Tea bags are rarely used in tea ceremonies since the emphasis is on the ceremony and presentation of the tea.

How does matcha impact the body's metabolism?

Matcha has been shown to increase metabolism, mainly due to its rich caffeine and antioxidant content. Caffeine has a stimulating effect on the central nervous system and increases thermogenesis, which can help boost metabolic rate and calorie burning. That’s why drinking matcha is a great addition to your weight loss routine

What types of matcha are there?

Matcha powders come in various grades that produce different matcha tea types. 

  • Ceremonial grade matcha is the highest quality matcha powder, typically used in Japanese tea ceremonies. Ceremonial matcha is also the healthiest matcha powder.
  • Latte grade matcha is ideal for making matcha lattes and other delicious beverages with matcha and milk.
  • Culinary grade matcha is suitable for cooking and baking. 

How do you make matcha latte?

For a good matcha latte, you need great matcha powder. Here’s how to make the best matcha latte. 


  • 1–2 teaspoons matcha (you can use one packet of our matcha tea)
  • ¼ cup hot water
  • ¼ cup warmed coconut milk (or any milk of choice)
  • Maple syrup, honey, stevia, or sweetener of choice, optional


  1. Spoon the matcha into a large mug or a matcha bowl. Add the hot water and whisk briskly, in an up and down motion, until frothy, about 30 seconds or so. If you don’t have a traditional matcha whisk, you can use a regular whisk or a milk frother.)
  2. Add the coconut milk and whisk until well combined.
  3. Taste and add additional water, coconut milk, and/or sweetener to your liking.

And that’s it. Your mushroom matcha latte is ready for a spritely morning energy boost.

There are many matcha recipes that include all kinds of ingredients. If you don’t enjoy drinking plain matcha tea, we recommend browsing through endless lists of matcha recipes to find a flavor profile that works for you. 

Our Hone organic matcha tea also contains cordyceps mushrooms, which give this blend an interesting and unique note. 

Does matcha tea stain teeth?

According to dental experts, matcha is a net positive for oral health. In terms of staining,  matcha doesn’t stain your teeth directly, but it can stain the plaque on your teeth. You can prevent this by brushing twice per day to remove the plaque before it turns to tartar.  

Matcha is extremely beneficial to your oral health. It contains natural chemicals with antibacterial characteristics, which can aid in the fight against bacteria that cause dental plaque and cavities. Remember catechins? Catechins have been shown to suppress bacterial growth in the mouth. According to Vyas, et. al., “the slow release of catechins into the periodontal tissues has been found to inhibit the production of toxic end metabolites of P. gingivalis.” The polyphenols in matcha can also help eliminate bad breath and boost general oral hygiene. 

Is matcha OK before bed?

Drinking matcha before going to bed is generally not recommended. Matcha contains caffeine, a stimulating ingredient that can keep you up at night or affect the quality of your sleep. Caffeine typically remains in your system for several hours, so beverages like coffee and matcha before bed aren’t a smart choice. (Unless you’re pulling an all-nighter, in which case, caffeine-rich coffee and matcha sound swell.) 

That’s one of the many reasons why matcha is best consumed earlier in the day, in the morning or early afternoon. 

Is it OK to drink matcha on an empty stomach?

Drinking matcha on an empty stomach is generally well-tolerated by most people. When you drink matcha without food, you may experience mild discomfort or problems with the digestive tract. 

If you discover that drinking matcha on an empty stomach doesn't agree with you, try having a snack first. This can help alleviate any stomach discomfort and provide a more comfortable matcha experience. 


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Mackay Walker, M. O., Hall, K. H., Peppercorn, K., & Tate, W. P. (2022, September 20).The significance of oxidative stress in the pathophysiology of Long COVID and Myalgic Encephalomyelitis/Chronic Fatigue Syndrome (ME/CFS) | Medical Research Archives. | Medical Research Archives.

Kochman, J., Jakubczyk, K., Antoniewicz, J., Mruk, H., & Janda, K. (2020, December 27).Health Benefits and Chemical Composition of Matcha Green Tea: A Review. PubMed Central (PMC).

l-Theanine reduces psychological and physiological stress responses. (2006, August 22). ScienceDirect.

Effects of (-)-Epigallocatechin Gallate (EGCG) on Energy Expenditure and Microglia-Mediated Hypothalamic Inflammation in Mice Fed a High-Fat Diet - PubMed. (2018, November 5). PubMed.

Teng, Y. S., & Wu, D. (2017, April 18).Anti-Fatigue Effect of Green Tea Polyphenols (-)-Epigallocatechin-3-Gallate (EGCG). PubMed Central (PMC).

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Chatterjee, A., Saluja, M., Agarwal, G., & Alam, M. (n.d.).Green tea: A boon for periodontal and general health. PubMed Central (PMC).

Vyas, T., Nagi, R., Bhatia, A., & Bains, S. K. (2021, November 29).Therapeutic effects of green tea as an antioxidant on oral health- A review. PubMed Central (PMC).

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