The Surprising Science Behind Matcha's Shake-Up
Despite its reputation for providing sustained, calm energy, the fine powdered green tea known as matcha can, for some individuals, lead to feelings of shakiness or jitters. While matcha does contain the amino acid L-theanine, which is known to promote relaxation by increasing alpha waves in the brain, it is also a concentrated source of caffeine. When the stimulant effect of caffeine outweighs the calming effect of L-theanine, or if you have a higher-than-average sensitivity to caffeine, you may experience unwanted side effects.
The Caffeine-L-Theanine Balancing Act
Matcha's unique energy-boosting quality comes from its specific combination of caffeine and L-theanine. L-theanine works by modulating neurotransmitter activity in the brain, and when combined with caffeine, it can reduce the jitters and anxiety often associated with caffeine from other sources, like coffee. This synergy promotes a state of calm alertness and enhanced focus. However, this balance is delicate and can be disrupted by several factors, leading to a shaky feeling instead of a smooth energy lift.
Why Your Matcha Might Be Giving You Jitters
Several variables can influence how your body reacts to matcha. Understanding these can help you avoid the unpleasant side effects of overstimulation.
- Caffeine Sensitivity: Everyone's metabolism is different. Some people are simply more sensitive to the effects of caffeine, and even the lower levels in matcha compared to coffee can be enough to cause jitters, an increased heart rate, or restlessness.
- Dosage and Strength: The amount of matcha powder used directly correlates with the caffeine content. A standard 2-gram serving has about 68mg of caffeine, but using more powder, or drinking multiple cups, can easily increase your intake to a level that overwhelms your system. Using too much matcha is a very common cause of feeling unwell.
- Consuming on an Empty Stomach: Drinking matcha on an empty stomach can cause caffeine to be absorbed more quickly and intensely, leading to a more pronounced and potentially shaky reaction. Additionally, the tannins in matcha can irritate the stomach lining when consumed without food.
- Quality of Matcha: Not all matcha is created equal. The cultivation process, which involves shading the tea plants before harvest, is what increases L-theanine concentration. Lower-quality, culinary-grade matcha may have been shaded for a shorter period, resulting in a higher caffeine-to-L-theanine ratio that is more likely to cause jitters. High-quality ceremonial grade matcha is harvested from younger leaves and processed carefully to preserve a better balance of its compounds.
- Heavy Metals and Contaminants: A less common but important factor is the possibility of heavy metals like lead or arsenic in lower-quality matcha, especially if not sourced from reputable, third-party tested Japanese brands. Excessive intake of contaminated product can contribute to adverse health effects over time.
Comparison: Matcha vs. Coffee Jitters
| Feature | Matcha | Coffee |
|---|---|---|
| Caffeine Release | Gradual and sustained, thanks to L-theanine. | Fast and intense, leading to a spike and crash. |
| Effect on Mood & Focus | Combines alertness with a state of calm, focused attention. | Boosts alertness but can increase anxiety and nervous energy. |
| Typical Side Effects | Shaky feelings are possible if sensitive, over-consumed, or on an empty stomach. | Jitters, restlessness, anxiety, and an energy crash are more common. |
| Other Active Compounds | Rich in L-theanine and powerful antioxidants like EGCG. | Primarily caffeine, with no inherent balancing amino acids. |
How to Prevent and Manage Matcha Shakiness
If you love matcha but want to avoid the jittery side effects, consider these practical adjustments:
- Adjust Your Dosage: Reduce the amount of matcha powder you use. Start with a smaller amount, such as half a teaspoon, and see how your body responds.
- Eat with Your Matcha: Never drink matcha on an empty stomach. Enjoy it with a balanced meal or a snack that contains some healthy fats and protein to slow down caffeine absorption.
- Choose High-Quality Matcha: Invest in ceremonial-grade matcha from a trusted source. Higher grades are more likely to have a balanced L-theanine-to-caffeine ratio, providing a smoother experience.
- Stay Hydrated: Drink plenty of water throughout the day. Caffeine can have a diuretic effect, so staying hydrated helps mitigate some side effects.
- Time Your Consumption: If you're sensitive to caffeine, try to drink your matcha earlier in the day, such as in the morning or early afternoon. This gives your body ample time to process the caffeine before bedtime.
- Practice Mindful Preparation: For a smoother cup, try the 'paste method' where you mix the sifted matcha with a small amount of cold water first to eliminate clumps, then add hot water (around 175°F or 80°C). Using water that's too hot can make the tea taste bitter.
Conclusion
While many people enjoy matcha for its uniquely balanced and sustained energy, experiencing shakiness is a normal reaction for others. The sensation can be traced back to a person's individual caffeine sensitivity, the quantity of matcha consumed, the tea's quality, and whether it's had on an empty stomach. By understanding the dynamic relationship between caffeine and L-theanine and adjusting your preparation and consumption habits, you can regain control and enjoy matcha's benefits without the unwelcome jitters. If you consistently experience adverse effects, consulting a healthcare provider may be wise, especially if you have an underlying health condition or are taking medication.
For more information on the health aspects of matcha, consider exploring studies on its active compounds like L-theanine and EGCG, which are often discussed on academic and research sites like the National Institutes of Health.
