Matcha is a premium Japanese green tea powder made from shade-grown Camellia sinensis leaves. The unique cultivation process—where tea plants are covered for 3-4 weeks before harvest—increases chlorophyll and amino acid content, resulting in the vibrant green color and rich umami flavor that distinguishes matcha from ordinary green tea. Because the entire leaf is consumed in powdered form, matcha delivers significantly higher concentrations of beneficial compounds than steeped green tea.
Catechins are a class of polyphenolic compounds found primarily in green tea, belonging to the flavanol (flavan-3-ol) family. They are responsible for the characteristic astringency and slight bitterness of tea. There are four main catechins in tea: epicatechin (EC), epicatechin gallate (ECG), epigallocatechin (EGC), and epigallocatechin gallate (EGCG)—the latter being the most abundant and biologically potent. Matcha, because the whole leaf is consumed, contains exceptionally high concentrations of these compounds. Catechins possess strong antioxidant properties, neutralizing free radicals and reactive oxygen species that can damage cells and contribute to aging and disease. Beyond antioxidant activity, catechins exhibit antibacterial, antiviral, anti-inflammatory, and metabolic-regulating properties.
Catechins were first discovered in 1821 by German chemist Friedlieb Ferdinand Runge, who isolated a crystalline substance from catechu, a plant extract from the Acacia catechu tree. The name "catechin" derives from this source material. The compound's structure was later fully characterized, and its presence in tea was established as scientists explored the chemical basis of tea's health-promoting reputation. For centuries before scientific validation, green tea consumption in East Asia was associated with longevity and wellness. The modern understanding of catechins' mechanisms emerged in the late 20th century, leading to extensive research into EGCG and related compounds for disease prevention.
Catechins are water-soluble polyphenols with remarkable biological activity:
Antioxidant Activity: Catechins, particularly EGCG, demonstrate potent free radical scavenging ability, protecting cells from oxidative stress. This antioxidant activity is utilized commercially as a natural preservative for oils and foods.
Antibacterial & Antiviral Effects: Catechins can bind to bacterial cell membranes and viral surface proteins, inhibiting attachment and replication. This explains the traditional use of green tea for oral hygiene and infection prevention.
Metabolic Effects: Catechins promote bile acid excretion, helping regulate cholesterol levels. They also enhance fat oxidation and thermogenesis, contributing to weight management benefits.
Cardiovascular Protection: By preventing LDL oxidation and supporting healthy endothelial function, catechins help maintain cardiovascular health.
Green Tea & Matcha: The most efficient way to consume catechins is through tea, particularly matcha where the entire leaf is ingested. One gram of ceremonial matcha can contain 50-60mg of EGCG and significant amounts of other catechins.
Supplements: Standardized green tea extracts are available in capsule form, often providing 200-500mg of catechins per serving. These are popular for those seeking concentrated doses without the caffeine of multiple tea servings.
Functional Foods: Catechin-enriched foods and beverages, including "tokuho" (Foods for Specified Health Uses) products in Japan, deliver measured catechin amounts for specific health claims such as body fat reduction.
Intake Timing: Catechins are best absorbed when consumed with meals. For maximum antioxidant benefit, consuming tea or supplements with vitamin C-rich foods can enhance absorption. Due to caffeine content in tea-based sources, evening consumption may affect sleep in sensitive individuals.
Prevents Lifestyle Diseases: Catechins help prevent hyperlipidemia by promoting cholesterol excretion. Studies show that individuals consuming 10 cups of green tea daily have lower total cholesterol, triglycerides, and LDL cholesterol compared to those drinking 3 cups or fewer.
Regulates Blood Sugar: By inhibiting amylase and other digestive enzymes, catechins moderate the absorption of carbohydrates, helping maintain healthy blood glucose levels.
Supports Weight Management: Catechins enhance fat metabolism and reduce fat absorption. Clinical studies demonstrate that catechin consumption combined with exercise produces greater reductions in abdominal fat than exercise alone.
Prevents Infections: The antibacterial properties of catechins have been shown to inhibit Helicobacter pylori (the stomach ulcer-causing bacteria) and influenza viruses. Green tea gargling is a traditional practice for cold prevention.
Promotes Oral Health: Catechins inhibit the bacteria responsible for dental plaque formation and neutralize odor-causing compounds, supporting dental health and fresh breath.
Protects Skin: Research shows catechin consumption can reduce UV-induced skin damage, improve skin elasticity, hydration, and blood flow, contributing to healthier skin appearance.
The recommended daily intake is 1-2 grams per serving (approximately ½ to 1 teaspoon), with 2-4 grams total per day being optimal for health benefits. This amount provides approximately 30-70mg of caffeine, 20-60mg of L-theanine, and significant catechins including EGCG. Research suggests that at least 2g daily is needed to experience matcha's full spectrum of benefits. Due to caffeine content, exceeding 3-5 servings daily is generally not recommended.
Ceremonial grade matcha is made from the youngest, most tender tea leaves with stems and veins removed, producing a vibrant green color, smooth texture, and naturally sweet umami flavor with minimal bitterness. It's designed to be enjoyed as traditional tea. Culinary grade matcha uses slightly more mature leaves, resulting in a more robust, bitter flavor profile that stands up well in cooking, baking, and flavored beverages. For supplements and functional foods, culinary grade is often preferred for its cost-effectiveness and stronger flavor, while ceremonial grade is ideal for premium tea products.
Matcha contains caffeine (30-70mg per serving), but its effects differ from coffee due to L-theanine content. L-theanine promotes calm alertness and slows caffeine absorption, reducing jitters and crashes. For caffeine-sensitive individuals, we recommend starting with 0.5-1g and gradually increasing. Avoid consumption in the evening if sleep is affected. Matcha offers a gentler energy boost compared to coffee.
Japanese matcha benefits from centuries of refined cultivation techniques, particularly the traditional shade-growing method (covering tea plants 3-4 weeks before harvest) that maximizes L-theanine and chlorophyll content. Japan's climate, soil conditions, and strict quality standards—especially in renowned regions like Uji (Kyoto), Nishio (Aichi), and Shizuoka—produce matcha with superior color, flavor, and nutrient density. Japanese stone-grinding using granite mills preserves nutrients and creates the ultra-fine particle size (5-10 microns) essential for proper suspension and smooth texture. This combination of tradition, terroir, and technique makes Japanese matcha the gold standard for premium applications.
