Is it Normal to Feel Sick After Matcha?

November 19, 2025 •

4 min read

In a 2025 study on matcha's health effects, researchers noted that while generally well-tolerated, excessive intake can lead to side effects like digestive issues. Yes, it is normal to feel sick after matcha, especially for new consumers or those with caffeine sensitivity, and understanding the common triggers is key to avoiding discomfort.

Quick Summary

It is not uncommon to experience sickness after consuming matcha, with the primary culprits being high caffeine content and stomach irritation from tannins. Factors like drinking on an empty stomach, poor quality powder, or excessive intake contribute to side effects. Adjusting consumption habits can prevent nausea and other symptoms.

Key Points

Caffeine Sensitivity: Matcha's high caffeine concentration can cause jitters, anxiety, and nausea in sensitive individuals or when consumed in excess.
Tannins and Digestion: Drinking matcha on an empty stomach can trigger stomach acid and irritation due to the tannins, leading to nausea and digestive upset.
Quality Matters: Poor quality matcha may contain contaminants like heavy metals and fillers, which can cause sickness and other health issues.
Consumption with Food: Always pair your matcha with a meal or snack to buffer the stomach and prevent irritation from tannins.
Use Correct Temperature: Brewing with water that is too hot can release excessive tannins and create a bitter, nausea-inducing flavor.
Start Slow: Begin with a smaller dose of matcha powder to allow your body to adjust, especially if you are a new consumer.

Common Reasons You Might Feel Sick After Matcha

While revered for its antioxidants and calming L-theanine, matcha is not without potential downsides, and feeling sick after drinking it is a common complaint. Several factors contribute to this negative reaction, ranging from individual sensitivity to the preparation method. Understanding these causes can help you adjust your consumption for a more pleasant experience.

Caffeine Sensitivity and Overconsumption

Matcha contains a significant amount of caffeine, often more concentrated per gram than standard green tea because the entire leaf is consumed. While a single teaspoon may contain less caffeine than a cup of coffee, the concentrated dosage can still overwhelm those with a sensitivity. Symptoms of overconsumption can include nausea, jitters, a rapid heart rate, anxiety, and headaches. The presence of L-theanine in matcha is known to provide a calming effect that balances the caffeine, but it doesn't eliminate the risk entirely for everyone.

The Impact of Tannins on an Empty Stomach

One of the most frequently cited reasons for stomach upset is consuming matcha on an empty stomach. The tea's natural tannins, a type of bitter polyphenol also found in wine, can increase stomach acid production and irritate the stomach lining. This can lead to a range of digestive issues, from nausea and stomach aches to acid reflux. A simple fix is to enjoy your matcha with or shortly after a meal or a light snack to buffer the effects.

Poor Quality Matcha and Contaminants

The quality of your matcha powder plays a crucial role in your body's reaction. Inferior or low-quality matcha may be grown in areas with less rigorous environmental standards, increasing the risk of contamination. Concerns include heavy metals like lead, pesticides, and other toxins that accumulate in the tea leaves. Since you consume the entire powdered leaf, any contaminants are ingested directly. Furthermore, some cheaper brands may use fillers or include stems and veins, which can contribute to a less pleasant taste and potential gastric distress. To minimize this risk, always choose ceremonial or premium-grade matcha from a reputable, certified organic source.

Dosage and Brewing Method

Using too much matcha powder in one serving can intensify its effects, especially on an empty stomach. A high concentration of both caffeine and tannins can be too much for some digestive systems to handle. Similarly, brewing matcha with water that is too hot (above 175°F or 80°C) can degrade the delicate compounds and make the tea taste more bitter, which can also contribute to nausea. To avoid this, use a smaller dose of powder and ensure your water is the correct temperature.

Comparison: Matcha Sickness Triggers


Cause	Mechanism	Primary Symptoms	Mitigation Strategy
High Caffeine Content	Stimulates the central nervous system, especially in large doses or sensitive individuals.	Jitters, anxiety, rapid heart rate, headaches, nausea.	Reduce intake, limit consumption to earlier in the day, or switch to decaf matcha.
Tannins on Empty Stomach	Irritates the stomach lining and increases stomach acid production.	Stomach ache, acid reflux, nausea, digestive upset.	Consume with food or a light snack, never on an empty stomach.
Poor Quality Powder	Contaminants like heavy metals and pesticides are ingested with the whole leaf.	Headaches, digestive upset, skin irritation.	Purchase from reputable, certified organic sources with transparent testing.
Excessive Dosage	High concentration of active compounds overwhelms the body's digestive system.	Nausea, stomach discomfort, and intensified caffeine effects.	Use the recommended dosage (1-2g) and start with a smaller amount.
Improper Water Temperature	Brewing with boiling water can release excess tannins, creating a bitter flavor.	Nausea, bitter taste, digestive irritation.	Use water heated to the proper temperature (around 175°F/80°C).

How to Enjoy Matcha Without Feeling Sick

There are several simple practices you can adopt to avoid the negative side effects of matcha and maximize its benefits. By being mindful of your preparation and consumption habits, you can enjoy this nourishing beverage without worry.

Start with a lower dose. If you are new to matcha, begin with a small amount, like half a teaspoon of powder, to gauge your body's tolerance before increasing the quantity.
Consume with food. Always pair your matcha with a meal or a snack, which helps to buffer the stomach from the tannins and promotes smoother digestion.
Invest in high-quality, organic matcha. Higher grades, such as ceremonial grade, often have a better flavor profile and fewer contaminants. Look for brands that offer third-party testing.
Use the correct water temperature. Avoid boiling water, which can make the tea excessively bitter. Instead, heat water to around 175°F (80°C) for optimal flavor and to avoid over-extracting the tannins.
Stay hydrated. Drink plenty of water throughout the day, especially if you consume caffeine, as it is a diuretic. This can help mitigate headaches and other potential side effects.
Try it as a latte. For those with a very sensitive stomach, mixing matcha with a non-dairy milk alternative can help bind some of the tannins and make the drink gentler on your digestive system.

Conclusion

Feeling sick after consuming matcha is a genuine and relatively common experience for many, not a sign that the beverage is inherently bad. The discomfort is most often tied to an individual's sensitivity to caffeine, the irritating effects of tannins on an empty stomach, or the quality and preparation of the powder itself. By understanding these root causes and adjusting your consumption habits—such as consuming matcha with food, starting with smaller doses, and opting for high-quality, organic products—you can effectively prevent or minimize these side effects. Ultimately, by listening to your body and making a few mindful changes, you can continue to enjoy the health benefits of this vibrant green tea.

For more detailed information on green tea compounds, the National Institutes of Health provides extensive research on its health properties.

Frequently Asked Questions

Yes, it is fairly common to feel nauseous after drinking matcha, especially if you are sensitive to caffeine or tannins. Drinking it on an empty stomach is a frequent cause of this discomfort.

A stomach ache after matcha is likely caused by the tannins and caffeine present in the tea. These compounds can increase stomach acid and irritate the stomach lining, particularly when consumed without food.

To prevent feeling sick, try drinking matcha after a meal or with a snack. Use a smaller dose of high-quality, organic matcha, and ensure the water isn't boiling. Listen to your body and reduce intake if necessary.

Yes, low-quality matcha is a common culprit. It may contain more stems and veins, higher levels of contaminants like heavy metals, or undisclosed fillers that can all contribute to feeling unwell.

An upset stomach is more likely a sign of a sensitivity to caffeine or tannins, or a simple digestive issue. A true matcha allergy is rare and presents with more severe symptoms like hives, swelling, or difficulty breathing.

Yes, using water that is too hot can cause more tannins to be released from the tea leaves, resulting in a more bitter flavor and a higher chance of stomach irritation.

Although matcha's L-theanine promotes calm, its caffeine content can still cause anxiety, restlessness, or jitters, especially for people who are highly sensitive to stimulants or who drink too much.