A global shortage of matcha is affecting consumers worldwide, with higher prices and limited availability reported in many markets. Matcha, a powdered tea made from tencha leaves, has been valued in Japanese culture for centuries and has recently gained popularity internationally, especially in North America and Europe.
Yasi Ansari, MS, RDN, CSSD, senior dietitian at UCLA Health, explained the factors behind matcha’s uniqueness and its nutritional profile. “Creating high-quality matcha requires careful cultivation, including shading tea plants before harvest, which limits how much can be produced each year,” Ansari said.
Unlike traditional steeped teas where leaves are discarded after brewing, matcha involves consuming the entire leaf in powdered form. This process results in a higher concentration of nutrients and antioxidants.
Ansari compared matcha to other hot drinks: “Coffee contains the most caffeine, followed by matcha and then regular green tea. Matcha is unique because it contains L-theanine, an amino acid that slows caffeine absorption. This often means fewer jitters and less upset stomach compared to coffee.”
She added that matcha provides four main antioxidants known as catechins—EC, ECG, EGC, and EGCG—with EGCG being the most potent. “Studies show matcha provides up to 137 times more EGCG than standard green tea. This is one reason matcha is often highlighted for its potential health benefits,” she said.
Regarding health effects, Ansari noted: “Studies show matcha may support cardiovascular health, brain function and possibly metabolism. The caffeine + L-theanine combination has been shown to help improve focus and attention.”
She also mentioned traditional uses of green tea for digestion and mental well-being. While some research suggests L-theanine may aid stress management and sleep quality on its own or when consumed as part of matcha, more studies are needed to confirm direct benefits for exercise or energy metabolism.
On risks associated with regular consumption of matcha, Ansari cautioned: “The main consideration is caffeine. Consuming too much caffeine can lead to high blood pressure, anxiety, sleep disturbances, nausea or headaches.” She explained that one cup of matcha contains about 60–70 mg of caffeine; adults are generally advised not to exceed 400mg per day.
Preparation methods can influence the drink’s health impact as well. “Whisking matcha in hot (not boiling) water helps preserve its flavor and antioxidant content. Adding milk may slightly reduce antioxidant absorption but the effect is small in the context of a balanced diet,” she said. However, she warned that sweetened café-style drinks could have high sugar levels that might offset any health benefits if consumed frequently.
For those unable to find or afford matcha due to current shortages or price increases caused by rising demand outpacing supply globally—including surges in North America and Europe—Ansari suggested alternatives such as green tea (which offers catechins at lower levels), black or oolong teas (rich in antioxidants), coffee (linked with reduced risk of certain chronic diseases when used moderately), or herbal teas like rooibos or hibiscus (caffeine-free options supportive of hydration).
When asked about safe daily intake amounts for adults during this period of scarcity or substitution: “Up to 4–5 cups of matcha can fit within safe caffeine limits for adults but 1–2 cups per day is ideal and a better recommendation for supporting tolerance,” Ansari said.
She concluded with advice for consumers navigating these changes: “It’s important to remember that no single food or drink is a ‘magic bullet.’ Matcha can be a wonderful part of a balanced routine alongside nutrient-rich foods, movement, sleep and stress management.”
“For people who are sensitive to coffee,” she added,“matcha can be a good alternative. The ritual of preparing matcha can also bring a mindfulness benefit to your day.”
“Making a matcha drink yourself allows you to adjust sweetness creaminess and flavor to your liking while keeping the health benefits intact. Personally I love adding rose water to my matcha.”
