Why is matcha giving me anxiety? Understanding the paradox

November 18, 2025 •

4 min read

While matcha is widely lauded for providing a 'calm focus,' some individuals find it can provoke feelings of anxiety instead. This perplexing response leads many to ask: 'Why is matcha giving me anxiety?' The answer lies in a complex interplay of factors, including individual caffeine sensitivity, dosage, and product quality.

Quick Summary

This guide details the various reasons matcha can cause anxiety, focusing on caffeine levels, L-theanine balance, personal sensitivity, and consumption habits. Learn simple adjustments to your matcha ritual to achieve its intended calming effects.

Key Points

Caffeine Sensitivity: Your body's genetic ability to metabolize caffeine is a major factor in whether matcha causes anxiety.
L-Theanine is Key: The calming amino acid L-theanine normally balances caffeine's effects, but this synergy can be overwhelmed by high doses.
Dosage Matters: Consuming excessive matcha or drinking it too quickly can intensify the caffeine's stimulating impact.
Timing is Crucial: Late afternoon or evening matcha intake can disrupt sleep patterns, which can increase feelings of anxiety.
Quality Influences Effect: Lower-grade matcha often has less L-theanine, providing less of the calming, balancing effect.
Consumption with Food: Drinking matcha on an empty stomach can lead to a more rapid and intense caffeine hit, so pair it with a snack.

The Delicate Balance of L-Theanine and Caffeine

Matcha's reputation for promoting a state of calm alertness is primarily attributed to the unique synergistic relationship between its two key compounds: caffeine and L-theanine. Understanding how these two components interact is the first step to figuring out why your body might be reacting differently.

The Calming Power of L-Theanine

L-theanine is an amino acid found almost exclusively in tea plants. It is known for its ability to promote relaxation without causing drowsiness. It achieves this by increasing the production of alpha brain waves, which are associated with a state of "wakeful relaxation"—the same state often experienced during meditation. L-theanine also influences neurotransmitters like GABA, serotonin, and dopamine, which are all involved in mood regulation and stress reduction.

The Stimulating Jolt of Caffeine

Like coffee, matcha contains caffeine, a potent central nervous system stimulant. Caffeine works by blocking adenosine receptors in the brain, which prevents the transmission of tiredness signals. It also triggers the release of adrenaline and cortisol, the body's stress hormones, which can lead to increased heart rate, elevated blood pressure, and a heightened state of alertness.

How the Balance Can Break

For many, the high concentration of L-theanine in ceremonial-grade matcha effectively counteracts the stimulating effects of caffeine, preventing the jitters and crash associated with coffee. However, for some individuals, this delicate balance can be easily disrupted, causing the stimulating effects of caffeine to overpower L-theanine's calming influence. This imbalance can lead to nervousness, jitters, and anxiety, even in a beverage known for its zen-like properties.

Factors That Influence Your Anxiety Response

Several variables can influence how your body reacts to matcha. Identifying which of these applies to you can help mitigate the negative side effects.

Your Caffeine Sensitivity

Individual genetics play a significant role in how quickly you metabolize caffeine. If your body processes caffeine slowly, its effects will be more pronounced and long-lasting, making you more susceptible to anxiety. This genetic predisposition means even the moderate amount of caffeine in matcha can feel overwhelming.

Dosage and Consumption Speed

Consuming too much matcha, or drinking it too quickly, can flood your system with caffeine, overwhelming the L-theanine's calming effect. Excessive intake can lead to overstimulation, a racing heart, and heightened anxiety. If you're new to matcha or have a known caffeine sensitivity, starting with a small dose is crucial.

Poor Quality Matcha

Not all matcha is created equal. Lower-grade, culinary matcha often contains less L-theanine and a higher ratio of caffeine, leading to a less balanced and more stimulating effect. Furthermore, poorly sourced matcha can be contaminated with heavy metals or pesticides, which can have their own adverse health effects. Always opt for high-quality, ceremonial-grade matcha from a reputable supplier.

Drinking on an Empty Stomach

For many people, introducing caffeine on an empty stomach can lead to a more rapid and intense stimulant effect. This can cause jitters, an upset stomach, and an increase in stress hormones, aggravating anxiety. Enjoying matcha after a light meal or snack can help slow the absorption of caffeine, providing a smoother, more sustained energy boost.

Timing Your Intake

Drinking matcha too late in the day can disrupt your sleep cycle. Chronic sleep deprivation is closely linked to anxiety, and the stimulating effects of caffeine can interfere with your body's natural relaxation processes, creating a vicious cycle. Stick to enjoying matcha in the morning or early afternoon to avoid sleep disturbances.

Comparison: Matcha vs. Coffee for Anxiety


Feature	Matcha	Coffee
Caffeine Content	Moderate (~35–70 mg per serving)	High (~90–120 mg per serving)
Energy Delivery	Slow, sustained boost due to L-theanine interaction	Quick jolt followed by a crash
Jitters & Crash	Less likely due to calming L-theanine	Common occurrence due to high caffeine spike
L-Theanine	Naturally rich in this calming amino acid	Does not contain L-theanine
Effect on Mood	Promotes calm alertness and focus	Can aggravate anxiety and nervousness
Stomach Acidity	Alkaline, gentler on the stomach	Highly acidic, can cause discomfort

Strategies to Prevent Matcha-Induced Anxiety

Adjusting your matcha routine can help you reap its benefits without the accompanying anxiety.

Start with a lower dose. Use half a teaspoon of matcha powder instead of a full one to assess your tolerance.
Choose high-quality ceremonial grade. This type of matcha is known for higher levels of L-theanine, ensuring a better balance with caffeine.
Consume with food. Drinking matcha alongside a meal or snack can buffer the caffeine's impact and prevent a rapid spike.
Mind your timing. Limit your intake to the mornings or early afternoons to avoid disrupting your sleep.
Hydrate adequately. Caffeine is a diuretic, so remember to balance your matcha consumption with plenty of water throughout the day.
Practice mindfulness. Incorporating the ritual of preparing and drinking matcha can enhance its calming effect and support overall mental well-being.
Listen to your body. If your anxiety persists despite these adjustments, you may have a high sensitivity to caffeine. It may be best to reduce your intake or explore other alternatives.

Conclusion: Finding Your Calm with Matcha

While the goal of many matcha drinkers is to achieve a state of calm focus, experiencing anxiety is a real possibility, particularly for those with caffeine sensitivity. The complex relationship between matcha's stimulating caffeine and relaxing L-theanine, along with factors like dosage and quality, determines your personal reaction. By understanding these nuances and implementing mindful consumption strategies, you can minimize negative side effects and discover the tranquil alertness that matcha can offer. For severe or persistent symptoms, consulting a healthcare professional is always the best course of action.

Sources

For more in-depth scientific research on L-theanine's effects on the brain, see this review: Hidese, S., Ogawa, S., Ota, M., Ishida, I., Yasukawa, Z., Ozeki, M., & Kunugi, H. (2019). Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients, 11(10), 2362.

Frequently Asked Questions

L-theanine itself is an amino acid known for its calming properties and is generally not the cause of anxiety. Anxiety from matcha is almost always related to the caffeine content, especially if you are sensitive to stimulants, and not enough L-theanine to balance it.

Yes, ceremonial grade matcha is often a better choice for sensitive individuals. It is made from younger, shade-grown leaves and typically has a higher concentration of L-theanine, which helps balance the effects of caffeine more effectively than lower-grade matcha.

For those prone to anxiety, drinking matcha on an empty stomach is not recommended. Without food to slow absorption, the caffeine can hit your system very quickly, leading to a more intense and overwhelming stimulant effect.

The ideal amount varies by individual sensitivity. A typical serving is 1-2 grams. If you experience anxiety, start with a smaller dose (e.g., half a teaspoon) and gradually increase as you assess your tolerance. Limit consumption to 1-2 cups per day.

Yes, it is normal, as matcha contains caffeine. However, the L-theanine is supposed to create a smoother, more sustained energy boost without the sharp rush or subsequent crash typical of coffee. If you feel a sudden rush, you might be particularly sensitive to caffeine.

To isolate the cause, try eliminating matcha and all other caffeine sources from your diet for a few days to see if your anxiety symptoms improve. Reintroduce it slowly and in a smaller dose. If the anxiety returns, it's likely a caffeine sensitivity issue.

If you consistently experience anxiety from matcha, it's best to avoid it. Your body may be highly sensitive to caffeine. You can try other low-caffeine teas or non-caffeinated wellness drinks, or consult a healthcare provider for personalized advice.