Does Matcha on an Empty Stomach Spike Your Cortisol?

January 13, 2026 •

5 min read

According to scientific research, caffeine consumption can temporarily increase cortisol levels in the body. However, the key difference with matcha is its unique combination of caffeine and the amino acid L-theanine, which modulates the body's stress response and prevents the cortisol spike associated with coffee.

Quick Summary

This article explores the relationship between matcha, caffeine, L-theanine, and cortisol, explaining why matcha typically avoids the cortisol spike often caused by coffee, even when consumed on an empty stomach. It covers the science behind matcha's calming effect and provides tips for sensitive individuals.

Key Points

L-Theanine Counteracts Caffeine: Matcha contains the amino acid L-theanine, which dampens the stress response and prevents the significant cortisol spike typically caused by coffee.
Gentler Energy Release: The combination of L-theanine and caffeine in matcha results in a slower, more sustained release of energy, avoiding the jitters and crash associated with a rapid caffeine hit.
Digestive Sensitivity is Possible: On an empty stomach, the tannins in matcha can increase stomach acid, potentially causing mild irritation or nausea, particularly with lower-quality powders.
Ceremonial Grade is Kinder: Higher-quality ceremonial grade matcha contains fewer tannins and is gentler on the digestive system, making it a better choice for an empty stomach.
Optimal Timing May Vary: While generally not problematic, waiting an hour or two after waking to drink matcha can avoid adding to the body's natural morning cortisol peak.

Understanding the Cortisol Response to Caffeine

Cortisol is often referred to as the body's primary stress hormone. It plays a vital role in regulating your sleep-wake cycle and giving you a boost of energy in the morning. Normally, cortisol levels peak shortly after waking up and gradually decline throughout the day. However, when the body experiences stress, whether from external pressures or stimulants like caffeine, it can trigger a fight-or-flight response that increases cortisol production.

Coffee, with its high concentration of rapidly absorbed caffeine, is known to stimulate cortisol secretion, especially when consumed on an empty stomach. This can lead to a surge of energy followed by a crash, and may cause jitters, anxiety, or irritability in some people. Habitual coffee consumption can also lead to a tolerance where the body adapts, but for many, particularly on an empty stomach, the effect is a heightened state of alert stress.

The L-Theanine Advantage in Matcha

Matcha also contains caffeine, but its effect on the body is fundamentally different due to the presence of a powerful amino acid called L-theanine.

How L-Theanine Influences Cortisol

Dampens the Stress Response: L-theanine has been shown to reduce cortisol levels and the physiological responses to stress.
Promotes Alpha Brain Waves: By crossing the blood-brain barrier, L-theanine stimulates the brain's alpha waves, which are associated with a state of relaxed alertness and mental clarity. This counters the overstimulation that caffeine can cause alone.
Slows Caffeine Absorption: L-theanine binds with caffeine, slowing its absorption into the bloodstream. This results in a slower, more stable release of energy that lasts longer without the sudden peak and subsequent crash.

This synergy between L-theanine and caffeine in matcha is what prevents the dramatic cortisol spike and jittery feeling often associated with coffee. Instead, it promotes a state of calm, focused energy.

Consuming Matcha on an Empty Stomach: A Matter of Sensitivity

While matcha is far less likely than coffee to spike cortisol, drinking it on an empty stomach isn't universally recommended. The primary reason is not hormonal, but digestive.

Potential Empty-Stomach Side Effects

Stomach Irritation: Matcha contains tannins, which can increase stomach acid production. On an empty stomach, this can irritate the stomach lining and cause nausea or discomfort in sensitive individuals. High-quality ceremonial grade matcha has fewer tannins than culinary grade, making it less likely to cause this issue.
Mild Jitters: For those who are highly sensitive to caffeine, the faster absorption on an empty stomach might still result in some mild jitters, even with the L-theanine buffer.

Matcha vs. Coffee: Empty Stomach Comparison


Feature	Matcha (Empty Stomach)	Coffee (Empty Stomach)
Cortisol Impact	Balanced, low-risk. L-theanine dampens the typical caffeine-induced cortisol spike.	Higher risk of cortisol spike, especially in morning when levels are already naturally high.
Energy Type	Calm, focused, and sustained. L-theanine and caffeine provide a steady release of energy without jitters or crash.	Rapid, intense, and often followed by a crash. Caffeine is absorbed quickly, leading to a temporary adrenaline and cortisol surge.
Digestive Impact	Can cause irritation due to tannins, especially with lower-grade matcha, but is generally less acidic.	Highly acidic, often irritates the stomach lining and can lead to acid reflux or heartburn.
Mental State	Promotes relaxed alertness and concentration due to alpha brain waves stimulated by L-theanine.	Can lead to increased anxiety, restlessness, and irritability, especially in sensitive individuals.
Nutrient Absorption	Full benefits of antioxidants like EGCG are absorbed more efficiently.	Tannins in coffee can inhibit iron absorption from meals if consumed too closely.

Best Practices for Consuming Matcha

To maximize matcha’s benefits and minimize any potential discomfort, consider these guidelines:

Listen to Your Body: The most important step is to pay attention to how your body responds. If you experience any nausea or discomfort, try having a small snack beforehand.
Choose Ceremonial Grade: For the smoothest experience on an empty stomach, opt for a high-quality, ceremonial grade matcha. It has a lower tannin content, making it gentler on the digestive system.
Start with a Smaller Dose: If you're new to matcha, begin with a half teaspoon of powder to see how your body reacts before increasing the serving size.
Time Your Intake: Waiting an hour or two after waking up to have your matcha can be beneficial, as it avoids interfering with your body's natural morning cortisol peak. Alternatively, waiting 20-30 minutes after your matcha to have a meal can optimize nutrient absorption.

Conclusion: The Final Verdict

While caffeine is a known stimulant for cortisol, the presence of L-theanine in matcha fundamentally changes its effect on the body's stress response. It promotes a state of calm alertness rather than the jolt-and-crash cycle associated with coffee. For the average, healthy individual, drinking matcha on an empty stomach is unlikely to cause a significant cortisol spike. However, if you have a sensitive stomach or are prone to anxiety, it’s wise to pair it with a light snack to prevent any digestive discomfort from the tannins. Ultimately, matcha's unique composition makes it a much gentler alternative to coffee for those seeking sustained energy without the stress hormone surge.

Authority Outbound Link

For more in-depth research on the effects of L-theanine and its impact on stress, you can visit the National Institutes of Health (NIH) website to read relevant studies.

Sources

JENKI: Matcha and Cortisol
Mind Ya Matcha: Matcha Caffeine and Cortisol
Matcha Memoir: Matcha and Hormones: What the Research Says
DrOracle.ai: Does consuming caffeine on an empty stomach affect cortisol?
Vogue: Why You Shouldn't Drink Coffee On An Empty Stomach
The Food Medic: Does Coffee Disrupt Our Hormones?
Healthline: Should You Drink Coffee on an Empty Stomach?
Teaologists: When Is the Best Time to Drink Matcha Green Tea?
Amatsu Matcha: Is It Safe to Drink Matcha on Empty Stomach?
PerfectTed: Can Matcha Make you Feel Sick and Nauseous?
J-Life International: Five Reasons We Should All Be Drinking Matcha
Breakaway Matcha: 5 Reasons to Drink Matcha Instead of Coffee
Rarebird Coffee: Coffee and Cortisol: A One-Sided Relationship
Cleveland Clinic Health Essentials: When Is the Best Time to Drink Coffee?
Evinature: Does Caffeine Increase Cortisol Levels?
Matcha.com: Matcha and High Cortisol Levels
Northwell Health: L-Theanine: Can This Amino Acid Do It All?
Landys Chemist: L-theanine and Cortisol Levels
Jinfiniti: 10 Supplements Clinically Shown to Reduce Cortisol Levels

Frequently Asked Questions

For most people, it is not inherently bad, but it can cause mild stomach upset due to tannins increasing stomach acid, especially if you have a sensitive digestive system. Choosing a ceremonial grade and starting with a smaller dose can help.

L-theanine dampens the body's stress response and promotes alpha brain wave activity, which is associated with relaxation. This effectively counteracts the stimulating effects of caffeine that would otherwise increase cortisol levels.

No, a standard cup of coffee typically has more caffeine than a serving of matcha. However, the caffeine in matcha is absorbed more slowly due to L-theanine, providing a sustained energy boost rather than a rapid spike.

While matcha is less likely to cause a spike, waiting until your body's natural cortisol levels begin to decline, typically mid-morning (9:30-11:30 AM), can help minimize any potential impact. This is a common strategy for all caffeinated drinks.

Yes. Higher-quality ceremonial grade matcha is made from younger leaves and contains fewer tannins, the compounds that can irritate an empty stomach. This results in a smoother, less bitter beverage that is easier to tolerate.

Coffee provides a fast, intense energy jolt by rapidly stimulating cortisol, often followed by a crash. Matcha, due to the presence of L-theanine, offers a calmer, more focused, and sustained energy that avoids the jitters and crash.

Yes, for many people, matcha's combination of L-theanine and caffeine can help manage anxiety. L-theanine has anti-anxiety effects and promotes a sense of calm, while the balanced energy from caffeine provides focus without overstimulation.