Does matcha increase cortisol like coffee? The scientific facts

December 14, 2025 •

4 min read

Cortisol levels are naturally at their highest shortly after waking, which coincides with when many people reach for their morning coffee. This leads to the question: does matcha increase cortisol like coffee? Unlike coffee, the answer is no; matcha's unique amino acid profile actually helps to temper the stress response.

Quick Summary

Matcha does not spike cortisol like coffee. Its L-theanine content promotes relaxation and moderates caffeine's effects, offering sustained energy without the jitters or crash.

Key Points

Coffee spikes cortisol: The caffeine in coffee can trigger a stress response, increasing cortisol levels and causing jitters and anxiety, especially when consumed on an empty stomach.
L-theanine is key: The amino acid L-theanine in matcha counteracts the stimulating effects of caffeine, promoting relaxation and calm alertness by increasing alpha brain waves.
Sustained energy from matcha: Matcha's caffeine is absorbed more slowly due to L-theanine, providing a gentle, sustained energy boost over several hours rather than a sudden spike and crash.
Matcha is 'anti-cortisol': Instead of increasing cortisol, the L-theanine in matcha can help regulate and potentially lower cortisol levels in response to stress.
Timing matters for both: For coffee, waiting an hour or two after waking can prevent amplifying the natural morning cortisol spike. Matcha can be enjoyed for calm energy anytime but should be avoided late in the evening if sensitive to caffeine.
Health benefits beyond energy: Matcha is rich in antioxidants, boosts metabolism, and supports cognitive function, offering a more holistic wellness benefit than coffee.

What is Cortisol and the Caffeine-Induced Stress Response?

Cortisol is a steroid hormone produced by the adrenal glands and is often called the "stress hormone". It plays a crucial role in regulating your body’s stress response, metabolism, sleep-wake cycle, and energy levels. The body’s natural cortisol awakening response is a healthy surge in the morning to help you wake up and feel alert.

When you consume coffee, the caffeine acts as a central nervous system stimulant. It works by blocking adenosine receptors in the brain, which normally promote relaxation and sleepiness. This blockage signals the body to produce adrenaline and, consequently, cortisol.

The Vicious Cycle of Coffee and Cortisol

For many, especially when consumed on an empty stomach, this caffeine-triggered cortisol spike can amplify the body's natural morning peak. Over time, this can disrupt the body's natural cortisol rhythm and lead to a cascade of negative effects, including:

Jitters, anxiety, and nervousness
Energy crashes as cortisol levels drop
Insomnia and disrupted sleep patterns
Digestive issues due to increased stomach acid
Exacerbated stress responses
Potential weight gain, especially around the abdomen

The Matcha Difference: L-Theanine and Calm Alertness

Matcha, a finely ground powder of specially grown green tea leaves, also contains caffeine but has a profoundly different effect on the body and its stress hormones. The key to this difference is the high concentration of the amino acid L-theanine, which is particularly abundant in shade-grown matcha.

How L-Theanine Dampens the Stress Response

Promotes Alpha Brain Waves: L-theanine stimulates the production of alpha brain waves, which are associated with a state of relaxed alertness. This promotes a state of calm and focus without causing drowsiness.
Modulates Neurotransmitters: L-theanine crosses the blood-brain barrier and influences neurotransmitters like GABA, serotonin, and dopamine, which help regulate mood and relaxation.
Counters Caffeine's Effects: Instead of an abrupt energy spike, L-theanine works synergistically with caffeine to slow its absorption into the bloodstream. This results in a sustained, gentle energy boost that lasts longer than coffee's and avoids the abrupt crash.

Comparison Table: Matcha vs. Coffee on Cortisol


Feature	Matcha	Coffee
Cortisol Impact	Can help regulate or lower cortisol, especially during stress.	Typically increases cortisol levels.
Energy Profile	Provides sustained, calm energy without the crash.	Offers a rapid energy spike followed by a crash.
Key Component	Contains L-theanine, which promotes relaxation.	Pure caffeine acts as a stimulant without a calming agent.
Feeling	Often described as promoting focused, calm alertness.	Can cause jitters, anxiety, and a feeling of being "wired".
Other Benefits	Rich in antioxidants (EGCG), chlorophyll, and vitamins.	High in antioxidants but lacks the specific benefits of L-theanine.

Beyond Cortisol: The Broader Health Benefits of Matcha

The effects of matcha extend far beyond its interaction with stress hormones. By consuming the entire tea leaf in powdered form, matcha offers a dense concentration of nutrients that would otherwise be lost in a traditional tea infusion.

Key Health Advantages of Matcha

Antioxidant Power: Matcha is exceptionally high in antioxidants, especially the potent catechin EGCg, which helps protect the body against free radical damage and chronic disease.
Improved Focus and Memory: The combination of caffeine and L-theanine has been shown to improve mental focus, attention, and memory, making it an excellent aid for demanding tasks.
Metabolic Boost: Some studies suggest that the catechins in green tea can help boost metabolism and increase calorie expenditure, supporting healthy weight management.
Cardiovascular Health: The antioxidants in matcha may help reduce risk factors for heart disease by lowering blood pressure and LDL ("bad") cholesterol levels.
Detoxification: The high chlorophyll content, a result of the unique shade-growing process, can help the body naturally detoxify and cleanse itself.

Conclusion: Making the Right Choice for Your Body

While coffee offers a quick, powerful energy boost, it comes at the cost of elevated cortisol and a potential stress response that can lead to jitters and crashes. In contrast, matcha provides a more balanced and sustained energy lift, thanks to the calming effects of L-theanine tempering the caffeine. For those seeking an energy source that supports focus without adding stress to the body, matcha is the superior choice. Incorporating matcha into a daily ritual can lead to a state of calm alertness and offer a host of additional health benefits, making it an excellent alternative for managing energy and stress.

Best Practices for Switching to Matcha

If you are sensitive to coffee's effects or simply want a smoother energy experience, here are some tips for transitioning to matcha:

Time it Right: Enjoy matcha in the morning or early afternoon to get the benefits of calm energy without disrupting your sleep.
Start Small: Begin with a smaller serving to gauge your body's reaction, especially if you are sensitive to caffeine.
Create a Ritual: The preparation process of matcha can be meditative. Taking a few mindful minutes to whisk your tea can help you ease into your day with less stress.
Enjoy Variety: Try different preparations, such as a traditional tea, a latte with your favorite milk, or adding it to smoothies and breakfast bowls.

Frequently Asked Questions

Yes, many people successfully switch by gradually reducing coffee intake and replacing it with matcha. The L-theanine in matcha helps smooth the transition by providing calm energy and mitigating withdrawal symptoms like headaches.

Matcha, particularly ceremonial grade, contains significantly more L-theanine than standard green tea. The shade-growing process increases L-theanine production, with some sources claiming up to five times more than common teas.

The best time is in the morning or early afternoon to take advantage of its sustained, calm energy and mental focus. Drinking it too close to bedtime is not recommended if you are caffeine-sensitive.

Decaf coffee can still cause a mild increase in cortisol, although the effect is significantly less pronounced than with regular coffee. This is due to other compounds and the psychological response of the body.

Yes, many people find matcha to be better for anxiety. While coffee can trigger or exacerbate anxiety due to cortisol spikes, matcha's L-theanine promotes a sense of calm and relaxation, helping to prevent the jitters.

L-theanine's calming effects can promote better sleep quality by reducing stress and anxiety, creating a more relaxed state. The longer, more sustained energy release also prevents the late-afternoon crash that can disrupt sleep patterns later on.

Yes, several lifestyle changes can help, including exercising regularly, getting enough sleep, eating a balanced diet rich in fiber and whole grains, and practicing relaxation techniques like deep breathing or meditation.