Matcha & Stress: Can This Green Tea Lower Your Cortisol?

Although matcha has been consumed in China and Japan for centuries, it has been conquering the rest of the world in recent years. The bright green powder, made from ground green tea leaves, is praised for its rich flavor, high antioxidant content, and potential stress-reducing properties. But can matcha really help lower your stress hormone cortisol?

What exactly is matcha?

Matcha is made from the young leaves of the Camellia sinensis plant. Unlike regular green tea, where the leaves are steeped and then discarded, matcha is consumed as a whole powdered leaf. This allows you to absorb a much higher concentration of nutrients.

The leaves are shaded for several weeks before harvest, which provides extra chlorophyll, antioxidants and L-theanine — an amino acid known for its calming effects.

The key nutrients in matcha

Matcha contains a unique combination of substances that can promote both energy and relaxation:

• Catechins (including EGCG) – powerful antioxidants.
• Caffeine (theine) – provides alertness, but in lower doses than coffee.
• L-theanine – has a relaxing effect and can moderate the effect of caffeine.
• Chlorophyll – supports detoxification and gives the bright green color.
• Vitamin C & rutin – strengthen the immune system and protect cells.

What does cortisol do in your body?

Cortisol is your primary stress hormone. It helps you stay alert and react quickly in stressful situations. Normally, cortisol follows a circadian rhythm: high in the morning to help you wake up, low in the evening to help you sleep.

Long-term stress can disrupt this rhythm, keeping your body in a constant "on" mode. This can lead to fatigue, sleep problems, hormonal imbalance, weight gain, and a weakened immune system.

Matcha and cortisol: how does it work?

Although caffeine normally raises cortisol levels, matcha appears to have a balancing effect thanks to L-theanine. L-theanine can lower salivary cortisol levels and mitigate the stimulating effect of caffeine.

This explains why many people experience clear focus after matcha, without the jitters or “caffeine crash” that coffee sometimes causes.

Effect on stress and anxiety

Research shows that L-theanine can reduce stress responses and lower feelings of tension. It increases GABA levels in the brain (calming), boosts dopamine (beneficial for motivation and resilience), and inhibits excessive glutamate activity (stress-inducing).

The calming effect of matcha is strongest when the ratio of caffeine/EGCG to L-theanine/arginine is no higher than 2:1. This is often the case with high-quality matcha.

Possible disadvantages

While matcha has many benefits, it's good to keep the following in mind:

• Too much EGCG (>800 mg per day) can burden the liver.
• May cause stomach upset on an empty stomach.
• May reduce the absorption of certain nutrients (such as iron).
• May contain traces of heavy metals at low quality.

So stick to 1–2 cups per day and always choose high-quality, organic matcha.

Conclusion

Thanks to L-theanine and antioxidants, Matcha can help lower cortisol and promote inner calm—without the jittery side effects of coffee. However, it's not a miracle cure and works best as part of a healthy lifestyle with plenty of sleep, exercise, and relaxation.

Natural alternatives for stress

Want to experience the benefits of matcha, but without the caffeine? At Optemuse, you'll find supplements that support the nervous system in a similar way, such as:

• Relax Support – for inner peace and less tension in your head.
• Magnesium Citrate – helps relax muscles and supports a good night's sleep.
• Sleep Support – promotes recovery and a healthy sleep pattern, without addictive substances.

This way you can work on balance, focus and relaxation in a natural way — with or without matcha.