Will Matcha Make You Jittery? The Truth About L-Theanine and Caffeine

November 19, 2025 •

4 min read

While many coffee drinkers experience a jarring caffeine spike, studies show the amino acid L-theanine in matcha green tea can promote a state of relaxed alertness. So, will matcha make you jittery like coffee? The answer depends on several factors, including your individual sensitivity and the quality of your tea.

Quick Summary

Matcha contains both caffeine and the calming amino acid L-theanine, which works to temper the stimulating effects. This results in a steady, focused energy boost that typically avoids the intense jitters associated with other caffeinated beverages.

Key Points

L-theanine is the key: The amino acid L-theanine in matcha promotes relaxed alertness, counteracting caffeine's stimulating effects.
Smoother energy curve: Matcha delivers a sustained, gentle energy boost over several hours, unlike coffee's rapid spike and crash.
Quality matters: Higher-quality ceremonial grade matcha has more L-theanine, making it less likely to cause jitters than culinary grade.
Avoid on an empty stomach: Consuming matcha with food helps slow caffeine absorption and prevent upset stomach and jitters.
Individual sensitivity varies: Some people are more sensitive to caffeine and may still experience jitteriness, especially with a high dosage.
Mind your total intake: Keep total daily caffeine consumption, including from matcha, under 400mg to avoid potential side effects like anxiety or insomnia.

The Science Behind Matcha's Calming Effect

Matcha is a finely ground powder of specially grown and processed green tea leaves. Unlike standard green tea, where the leaves are steeped and discarded, with matcha, you ingest the entire leaf, resulting in a more concentrated dose of nutrients. This includes a significant amount of caffeine, but also a uniquely high level of the amino acid L-theanine. The key to understanding why matcha doesn't typically cause the same jitters as coffee lies in the synergistic relationship between its caffeine and L-theanine content.

L-theanine works by influencing neurotransmitters in the brain, including GABA, serotonin, and dopamine, which are associated with regulating mood and promoting relaxation. It is also known to promote the production of alpha brain waves, which are linked to a state of calm, focused alertness—the same state achieved during meditation. When L-theanine and caffeine are consumed together, as they are naturally in matcha, L-theanine can counteract the stimulating, anxiety-inducing effects of the caffeine. Instead of a rapid, jarring rush, the result is a smoother, more prolonged energy boost that enhances focus and mental clarity without the anxiety or crash.

How Matcha is Grown Affects Its Jitter-Free Potential

The process of cultivating matcha is crucial to its unique chemical composition. Several weeks before harvest, matcha tea bushes are covered and shielded from direct sunlight. This shading process forces the plant to increase its chlorophyll production, which gives matcha its vibrant green color, and also significantly boosts the plant's production of L-theanine. This is why ceremonial-grade matcha, which is shade-grown for longer, contains higher levels of L-theanine and is less likely to cause jitters than lower-quality culinary grades.

Factors That Can Still Cause Jitteriness

Despite its calming properties, some people may still experience jitters from matcha. This is often due to the following factors:

Individual Sensitivity to Caffeine: Everyone metabolizes caffeine at a different rate. Individuals with a high sensitivity to caffeine may feel jittery even with the moderating effect of L-theanine.
Dosage: While matcha generally provides a gentle boost, consuming excessive amounts, particularly more than 8 grams of powder per day, can lead to over-caffeination and its associated side effects.
Consuming on an Empty Stomach: Drinking matcha on an empty stomach can lead to faster absorption of caffeine and a more potent effect, potentially causing stomach upset and jitters.
Poor Quality Matcha: Low-quality matcha may have been harvested later in the season or not properly shaded, resulting in lower L-theanine content and a higher likelihood of causing jitters.
Poor Hydration: Caffeine is a diuretic. Not staying hydrated while consuming matcha can exacerbate any potential jittery feelings.

Matcha vs. Coffee: The Jitters Showdown


Feature	Matcha	Coffee
Caffeine Release	Slow, sustained release over 4-6 hours.	Rapid spike, followed by a crash.
L-Theanine Content	High concentration, especially in ceremonial grade.	Virtually zero.
Energy Effect	Calm, focused alertness due to caffeine-L-theanine synergy.	Sharp, stimulating jolt that can lead to anxiety.
Risk of Crash	Very low due to gradual energy curve.	High, often causing fatigue and irritability.
Acidity	Low acidity, gentler on the stomach.	High acidity, can cause digestive issues.

How to Enjoy Matcha Without the Jitters

If you are prone to caffeine sensitivity, there are several steps you can take to maximize the calming benefits of matcha and minimize the risk of jitters:

Start with a small dose: Begin with a single serving of high-quality matcha (about 1-2 grams) and see how your body reacts before increasing your intake.
Eat beforehand: Consuming matcha with or after a meal can slow the absorption of caffeine, providing a more gradual energy boost and preventing an upset stomach.
Choose high-quality matcha: Look for ceremonial grade matcha with a vibrant green color, fine texture, and fresh smell. This indicates higher L-theanine content and better quality.
Stay hydrated: Sip water throughout the day to help your body process the caffeine and stay hydrated.
Mind your timing: Avoid drinking matcha too late in the afternoon or evening, as the caffeine can interfere with sleep patterns, especially in sensitive individuals.

Potential Side Effects and Precautions

While matcha is generally considered safe, excessive consumption can lead to side effects associated with high caffeine intake. These include headaches, upset stomach, irritability, and insomnia. It is important to monitor your total daily caffeine intake from all sources. Pregnant and breastfeeding women, as well as individuals with pre-existing heart conditions or anxiety disorders, should consult a healthcare provider before incorporating matcha into their routine. For most people, however, consuming matcha in moderation offers a safe and beneficial way to enjoy a sustained, focused energy boost.

Conclusion

So, will matcha make you jittery? While it contains a significant amount of caffeine, the presence of L-theanine means it is far less likely to cause the intense jitters and crash often associated with coffee. The key is understanding the unique interplay between these compounds and being mindful of your personal tolerance and the quality of the matcha you consume. By following simple tips like starting with a low dose and consuming it with food, you can enjoy a state of calm, focused energy that has been prized for centuries. Learn more about the therapeutic potential of matcha and its compounds, as detailed in research reviewed here.

Frequently Asked Questions

Matcha contains the amino acid L-theanine, which works synergistically with its caffeine content. L-theanine promotes a state of calm alertness by increasing alpha brain waves, which helps temper the stimulating effects of caffeine and provides a more sustained, focused energy lift compared to the rapid jolt from coffee.

L-theanine is an amino acid found predominantly in green tea leaves. It is important for matcha drinkers because it is responsible for the tea's calming effects. When combined with caffeine, it promotes mental clarity, focus, and relaxation without causing drowsiness, helping to prevent the anxiety or jitters sometimes associated with caffeine consumption.

It is generally recommended to avoid drinking matcha on an empty stomach, especially if you are sensitive to caffeine. Consuming it with food can help slow down the absorption of caffeine, providing a more gradual energy release and preventing potential stomach upset or jitters.

High-quality matcha has a vibrant, bright green color, a fresh, grassy aroma, and a silky, fine texture. A dull or yellowish hue can indicate lower quality. Higher-grade matcha, like ceremonial grade, typically contains more L-theanine and delivers a smoother taste and effect.

Most healthy adults can safely consume up to 400mg of caffeine per day, which is roughly equivalent to 6-12 cups of matcha, depending on the serving size. However, individual tolerance varies. Drinking more than 8 grams of powder daily has been linked to side effects like anxiety, irritability, and insomnia.

On the contrary, matcha is often consumed to help reduce stress and anxiety. The high L-theanine content helps promote relaxation and calm the mind. However, if you are highly sensitive to caffeine, excessive intake could still trigger anxiety symptoms, so moderation is key.

Many people successfully switch from coffee to matcha to achieve a calmer, more sustained energy boost. It's recommended to start with a modest amount and pay attention to how your body responds. The combination of caffeine and L-theanine can help you maintain focus without the crash.