Top Matcha Benefits

32 Ways Matcha Tea Supports Your Health, According to Science

Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered as medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes

Are you finding yourself curious about whether matcha is healthy? Are you interested in learning more about matcha benefits, including how drinking matcha every day might be one of the healthiest daily rituals in the world? We've got you covered when it comes to matcha green tea powder benefits!

Full of antioxidants and other healthful compounds, matcha powdered green tea is made up of finely powdered, young tea leaves. It's a high-quality type of green tea that has a long list of potential health benefits that are evidence-based.

Although only your physician can provide medical advice, learn more below as our newly updated list now covers 33 potential matcha benefits that we (and the research!) find most exciting - exploring how matcha green tea powder may help support optimal health, according to data from leading nutritional experts and scientists!

32 Evidence-Based Matcha Green Tea Health Benefits

1) A CLEAN, JITTER-FREE ENERGY SOURCE

With Matcha caffeine, there is no crash in energy levels or caffeine jitters. Unlike coffee, a cup of matcha tea contains a compound known as L-theanine, which alters the effects of the caffeine in matcha, often promoting relaxed alertness for an average of 6-8 hours.

For comparison, 1 cup of brewed coffee has between 80-100mg of caffeine, while a double shot of espresso typically has around 60-150mg of caffeine.

2) MELT AWAY ANXIETY

Drinking matcha regularly may help lower anxiety in people who regularly drink it due to its high concentration of L-theanine – an amino acid that calms the stimulating effect of caffeine on the body's nervous system. Research has shown that l-theanine in matcha tea powder may help foster a state of deep relaxation and alertness within 30 to 40 minutes of ingestion.

3) TAP INTO MEDITATION WITH MORE EASE

Matcha may be beneficial for meditation, with the natural compounds in matcha providing relaxed yet focused energy. Japanese zen monks have been using matcha green tea powder for hundreds of years, drinking powdered green tea to enhance their ability to meditate and concentrate for hours.

1. Healthy daily rituals prime the mind and body for meditation. Did you know that practicing healthy daily rituals, such as drinking matcha or making the bed every morning, can help improve your attention capacity? This means that drinking matcha daily and doing other daily rituals, no matter how brief, can make it easier to stay concentrated while meditating.
2. Matcha gives you a natural energy boost. Matcha is a fantastic natural source of caffeine, but unlike coffee, it doesn't come with any of the jitters, crashes, or other downsides often associated with caffeine. Matcha caffeine is processed differently than the body compared to coffee or energy drinks. It helps you feel invigorated and energized, so you don't fall asleep while meditating.
3. Matcha makes you feel more relaxed. Did you know that matcha lowers the body's natural stress response and alleviates anxiety? Studies have shown that your blood pressure decreases, and anxiety levels drop within a few minutes of taking your first sips of matcha, making it easier to maintain stillness while meditating.
4. It improves your overall mood + makes you less hard on yourself. Matcha owes its mood-boosting benefits to its unbelievably high concentration of l-theanine and flavonoids, which raises your brain's dopamine, GABA, and serotonin levels. When you first start meditating, you can be hard on yourself and upset that you can't sit still for longer than ten minutes at a time. Matcha can help you be more patient with yourself.
5. Matcha allows you to focus and concentrate for a longer time. The large amounts of l-theanine found in matcha improve focus and concentration over a more extended time. So when you drink matcha before meditating, you are less likely to be distracted by other things like the construction noise outside your window. Plus, likely you'll be able to meditate for a long time after drinking matcha than without it. Give it a try !

4) BOOST YOUR MOOD AND COMBAT DEPRESSION

Matcha may be very helpful for giving you peace of mind and increasing your overall happiness without causing any drowsiness. Matcha also helps promote more balanced activity levels in the brain by offering a robust nutritional boost of key vitamins and trace minerals that may help address dietary deficiencies connected to depression.

Does matcha increase serotonin and dopamine?

Yes! Studies have shown that matcha can help increase the amount of dopamine and serotonin in one's brain, which can turn your frown upside down, improving your improve your mood and removing negative thoughts.

And, it turns out, the mood-boosting properties of matcha have also been linked to boosting cognitive and learning abilities, so you could almost say that matcha make even help make you smarter.

Those concerned with cognitive and mental health are in good company with matcha. The latest science points to compounds in matcha which can cross the blood-brain barrier (BBB). Antioxidants like EGCG, and the unique amino-acid L-theanine are examples which may permeate into the brain.

That means your daily fuel may directly act on your neurochemistry. Suggested to support healthy levels of serotonin and dopamine, high quality matcha also means more of the good stuff makes it in!

Other studies have established promising benefits for typical symptoms of depression. But the growing focus towards treatment resistant depression (TRD) is arguably a more critical shift in mental health services.

Nutrients good for Depression | Brain waves and Depression

Matcha is suggested both to promote balanced activity levels in the brain, and offer a daily nutritional boost with key vitamins and trace minerals. In these ways, it may complement the effectiveness of other treatment strategies for resistant-depression.

Also, it may work indirectly as an alternative to sugary (and over-caffeinated) energy drinks, often with their own side-effects. Whereas the appropriate levels of caffeine and L-theanine in matcha help people feel good, you may also avoid consequences to mental health associated with the former.

5) INCREASE SHORT-TERM FOCUS AND MEMORY

When paired with caffeine in matcha, l-theanine does fantastic things for the brain. Drinking matcha may help help sharpen your memory, improve your focus, and shorten your reaction time. This makes matcha especially great to sip on during a hectic work day or before a big test.

Reasons to supplement with matcha L-theanine for mental health

Matcha’s L-theanine has also been implicated in important biomarkers for brain health, neuronal growth, and in developing a more homeostatic condition between other important neurotransmitters than glutamate, e.g. dopamine and serotonin.

L-theanine for Neurological Health

Multiple peer reviewed studies demonstrate that L-theanine triggers an increased production of dopamine and serotonin in key regions in the brain by encouraging production of transmitter precursors such as tryptophan.

L-theanine for GABA

L-theanine has also been found to bind to the glutamatergic AMPA receptor, encouraging the release of GABA which plays an overwhelmingly important role in the brain; it functions as a chief inhibitory signal for relaxation, muscle tone, and focus, while also protecting from a broad range of excitotoxicity.

L-theanine for BDNF

Beyond protection, L-theanine increases plasma levels of BDNF (read more about Brain Derived Neurotrophic Factor). For one, BDNF is associated with glutamate activity and strongly defines brain health, especially in terms of neuroplasticity and impulse control.

L-theanine for NGF (Nerve Growth Factor)

Also, and as suggested through many shared glutamatergic mechanisms, controlled studies have determined that NGF is upregulated by L-theanine, primary roles including the maintenance, growth, and healing of neurons.

Reports point to appropriate levels of NGF, as aided by L-theanine, in the prevention and reduced symptomology of neurodegenerative diseases such as Alzheimer’s and Parkinson’s Disease. It’s like the perfect nutrition for your brain.

6) DELIVER 10X THE AMOUNT OF ANTIOXIDANTS AS REGULAR GREEN TEA

Matcha is one of the planet's best natural sources of antioxidants, serving over 10x the amount of antioxidants typically found in a cup of green tea. The high levels of antioxidants in matcha powdered green tea may help stabilize harmful free radicals, which are often the culprits behind cellular damage and chronic conditions.

7) IMPROVE SKIN HEALTH

The high concentration of antioxidants and other healthy compounds in matcha may be exactly what your skincare routine is missing for a clear, smooth, healthy complexion. According to studies, matcha may help support and nourish all different skin types ⁠— from oily, acne-prone skin to dry, aging skin. Matcha may help protect skin against UV Rays and sun damage, fight off acne, alleviate redness, promote blood flow, and even help slow down the signs of skin aging.

The amazing skincare benefits of matcha for all skin types

1) Protecting sensitive skin from bad breakouts

Suffer from bad breakouts but have skin that's too sensitive to handle heavy-duty creams or treatments? Matcha may be especially beneficial for people with more sensitive skin that have been exposed to pollution and suffer from the occasional blemish, redness, or stubborn acne.

This is because compounds in green tea are thought to have potent anti-inflammatory, antioxidant, and anti-carcinogenic properties, which have been studied to hold the potential to help fight off bacteria that often lead to redness, and acne breakouts without damaging and irritating skin.

2) Minimizing stretch marks

That's right. There has been growing research around how topically applying green tea and consuming it regularly may help address stretch marks and cellulite.

Thanks to its anti-inflammatory properties and potent antioxidants, researchers are investigating how matcha tea powder may be part of an effective regimen for reducing stretch marks. This is especially true of stretch marks with aging.

3) Addressing cellulite

Due to its strong detoxifying properties, matcha green tea powder may be one of the most effective natural remedies you can use for addressing cellulite and fat accumulation in unwanted locations.

Recent research has not only suggested that matcha powder may not only help improve metabolic activity and help burn unwanted far, but may also help increase your blood circulation and curb fluid retention – all of which can help address cellulite.

4) Detoxifying oily skin

Thanks to its detoxifying, antimicrobial, and cleansing properties, matcha may be an excellent addition to a skincare routine for individuals with oily skin.

If you have oily or combination skin, the polyphenols in matcha powdered green tea may help break down your bacterial membranes and help address systemic bacterial inflammation. Plus, matcha powder is a rich source of vitamin E and vitamin B2 — two nutrients that have been well-studied to help improve skin health.

5) Revitalizing dull skin

Matcha may also help revitalize your skin, perhaps if it's lacking brightness due to smoking or pollution exposure, and even just because of restless nights. This is thanks to the high concentrations of an antioxidant known as epigallocatechin gallate (EGCG)

Scientific studies have suggest EGCG may work to reactivate the reproduction process of skin cells – effectively giving dull skin a healthier glow.

6) Helping repair damaged, aging skin

Matcha may help slow down the skin aging process, making it particularly trendy as an ingredient in skincare lines, and as an inside-out solution for a glowing complexion.. Matcha green tea powder has been studied to help stimulate natural collagen and elastic productions within the skin's dermis level, which has been shown to help repair damaged aging skin. It’s thought that these benefits may be available regardless if used topically or as a daily health boost.

Pro tip: If you’re not feeling overly savvy with making topical matcha pastes or creams, rest assured you can reap matcha tea powder benefits when enjoyed as a simple, once (or twice!) daily drink.

7) Protecting against UV rays, sunburn damage, and pollution

With more than 3-10x the antioxidants than regular green tea, matcha has been studied to be particularly effective at protecting, calming, and purifying skin.

Researchers suggest this is partly because matcha green tea is packed with some of nature’s strongest-known antioxidants known as catechins – and especially including EGCG – the highly-venerated antioxidant around the world that has also been studied many times for many skin properties mentioned so far.

Expanding on the notable matcha polyphenol epigallocatechin gallate (EGCG), you’ll be happy to learn that in at least one study, researchers were able to demonstrate that matcha is 137x higher in EGCG levels than a conventional green tea – this is the same antioxidant which is generally believed to fight free radical damage from environmental stressors, such as UV rays (and possibly pollution too).

The antioxidant properties of matcha are largely in a league of their own, and for skincare you might conclude that it’s a no-brainer to squeeze matcha into your routine somewhere – anywhere – whether as a daily drink (it also is a nice caffeine boost), or as a DIY calming matcha facemask a few times a week.

8) Combating ingrown hairs

Due to it's well-studied anti-inflammatory properties, topically applying matcha powder may help address infected ingrown hair lumps along the bikini line, armpits, and other places. It may also help loosen the plug blocking a hair follicle making easier to remove a trapped hair.

Matcha has also been studied to help promote hair growth and help combat hair loss.

9) Reducing melasma & hyperpigmentation

The cosmetics industry is also very interested in integrating matcha powdered green tea into products that address melasma. Studies have illustrated the future possibilities that matcha green tea could be used in formulations to help fade away stubborn dark spots and even buff out hyperpigmentation.

10) Helping calm psoriasis

Psoriasis is an uncomfortable, itchy, red skin condition where your immune system attacks the skin. The positive outlook for this condition is growing though – bearing in mind recent studies such as one that found that the polyphenol compounds found in matcha were able to help reduce skin lesions in mice; promising results like these suggest that natural green tea, like matcha, could be part of integrative treatment strategies for psoriasis.

Although nothing is proven yet, it’s further notable how the compounds EGCG and l-theanine – both of which matcha tea powder has high concentrations of – have shown similar calming effects when applied topically to psoriasis.

8) PROMOTE HEALTHY CHOLESTEROL LEVELS

Drinking matcha green tea powder could be one of the simplest ways to help manage your cholesterol levels naturally. Studies have shown that individuals who drink matcha tea regularly have lower LDL (bad) cholesterol levels while at the same time having higher levels of HDL (good) cholesterol.

What gives matcha green tea its strong cholesterol-lowering properties?

Researchers have found that catechins, a type of antioxidant found in large amounts in matcha and other green tea varieties, are responsible for matcha's cholesterol-reducing effects. Studies have shown that the catechins found in matcha impact cholesterol in the following ways:

Lowers total cholesterol levels

Lowers LDL cholesterol levels

Increases HDL cholesterol levels

Increases LDL receptor activities in your Liver

It prevents direct cholesterol absorption in the intestines

9) PROTECT HEART HEALTH

The combination of high antioxidants, amino acids, caffeine, and heart-disease-fighting vitamins and minerals make matcha especially good for boosting overall heart health. One study found men who drink matcha are 11% less likely to develop heart disease than those who don't drink matcha.

10) FULL OF IMMUNE-BOOSTING PROPERTIES

Drinking matcha may help fortify and strengthen your immune system, helping limit the growth of bacteria or the invasion of viruses into the body. Match has high concentrations of EGCG, a potent catechin found in matcha, which is particularly effective at alleviating inflammation and enhancing overall immunity.

Nutritional Considerations for Immunity: Japanese Green Tea Nutrients

Perhaps next in line, is how nutrition and diet influence immunity. Although there aren’t any proven ‘immunity’ diets, that’s not to say essential nutrition goes without benefit.

In fact, there is good evidence to suggest a balanced diet – with all necessary vitamins, minerals, nutraceuticals – is necessary to enact a healthy immune response. Conversely, it’s known that poor nourishment may increase odds of bacterial and viral infections; it’s also common for underlying conditions to make for concomitant nutritional deficits.

11) PROMOTE WEIGHT LOSS AND HIGHER CALORIC BURN

Matcha may help you decrease your body fat composition and melt off stubborn belly fat. Studies have shown matcha may increase your body's thermogenesis – the rate at which your body burns calories. Just 2-3 cups of matcha daily may help the average person lose 3lbs over three months.

When should I drink matcha if I don’t work out but want to lose weight?

We find that the best time to enjoy matcha is right after waking up, right before starting work, or during an afternoon slump when you may typically reach for a cup of coffee. This is because matcha tea powder is a wonderfully clean source of caffeine, giving you an energy boost that evokes a sense of relaxed alertness for 6-8 hours.

If you do not exercise regularly but want to get the most out of your matcha green tea powder for weight loss, try kickstarting your day with a green matcha latte instead of a cappuccino or latte. A small-batch study of fourteen healthy adults found that matcha can help significantly boost 24-hour energy expenditure compared to a placebo, making it a great way to keep you feeling energized and well throughout your day.

12) SUPPORT HORMONAL BALANCE

Matcha may help support your overall hormonal balance, helping bring down estrogen levels as well as boost progesterone levels. Matcha also helps manage stress and improve gut health, which, if left unchecked, may also wreak havoc on your hormones. Try drinking matcha to help combat PMS symptoms and uncomfortable side effects of menopause.

13) OPTIMIZE WORKOUTS AND EXERCISE

Have you tried matcha as a pre-workout? Matcha tea powder may help optimize your exercise routine and bring your training to a whole new level. Matcha has been shown to help boost overall athletic performance, increase alertness and reaction time, improve workout stamina, rev up your caloric burn, and even shorten the recovery time between hard training sessions.

Biohacking Molecules in Matcha

Each xanthine in matcha helps each other to have a balanced effect. For example, unlike coffee which is overpowered in caffeine alone, the stimulating compounds in matcha work together for an even, jitter-free effect for balanced muscle-control, and plentiful energy during exercise.

Learn more about xanthines and whymatcha is an alternative to coffee for workouts.

Need more info? Matcha & xanthines vs. energy drinks

Anyway – biohacking with matcha – that’s just the tip of the iceberg. So far we haven’t even mentioned the stimulating compounds in matcha known to boost memory, cognition, and learning.

Such benefits which definitely contribute their own competitive advantages. Including the unique amino acids (esp. L-theanine) in matcha which are documented for reaction time.

We already have plenty of reasons to be drinking matcha everyday, but let’s go deeper into the exercise properties of matcha, including why it might be considered both an exercise-mimetic and an exercise-booster!

FYI: An ‘exercise-mimetic’ is something that mimics the health benefits of exercise on its own accord.

14) A NATURAL APHRODISIAC FOR MEN AND WOMEN

Matcha is an effective natural aphrodisiac for both men and women that may help boost libido and improve overall sexual pleasure. When you drink matcha, it may naturally help increase blood flow, alleviate anxiety, and increase sexual attraction and enjoyment.

15) SUPPORT HEALTHY HAIR AND SCALP

When sipped on daily (for at least three months) or applied topically, matcha may support and improve your overall hair health. Matcha green tea powder may help protect against hair loss, support healthy regrowth, decrease the number of split ends, address sebum buildup, and may even slow down the premature graying of hair.

16) FEMALE-SPECIFIC HEALTH BENEFITS

Matcha tea powder offers a long list of female-specific health benefits, such as alleviating menstrual cramps, helping address potential female reproductive disorders, improved bone health in women over 60, and reduced risk and onset of breast, cervical, and ovarian cancers.

17) SUPPORT AND PROTECT COGNITIVE HEALTH WITH AGE

Drinking matcha powdered green tea daily may help protect against cognitive decline in both older women and men, helping ward off dementia and helping boost memory thanks to its high amount of polyphenols and amino acids. One 12-week study that sought to determine how matcha impacted cognitive function in adults over 60 found that matcha significantly improved performance on recall and memory tests.

18) MATCHA IS SAFE WHILE PREGNANT

Matcha is a safe and sound source of relaxed, focused energy for expecting mothers. Unlike coffee, matcha green tea powder also comes with a longer list of added health benefits during pregnancy, thanks to its anti-inflammatory properties and high concentrations of antioxidants.

The short answer to can you drink matcha while pregnant is yes! Matcha is very safe when consumed in moderation while pregnant.

1 gram of high-quality matcha contains between 35-50mg of caffeine. This means that you can have four servings of matcha per day and still be under the recommended limit of 200mg of caffeine for an expecting mother.

To put that in perspective, that is equivalent to having two large matcha green teas a day using a teaspoon of matcha with each one.

We answer all the common questions around matcha and pregnancy safety in the following post.

How much caffeine is safe for a pregnant woman?

Often, the concern of drinking matcha while pregnant stems from matcha's caffeine content. If not monitored, caffeine consumption can quickly add up. Fortunately, matcha contains alkaline caffeine, which can help meet the body's alkalinity needs during pregnancy.

According to research, the typical range of caffeine in matcha green tea ranges a lot — 18 to 50 mg/g — depending on the quality of the matcha. For example, exactly how the matcha is grown, harvested, and prepared can all have a significant impact on matcha caffeine levels. Our various matcha offerings at Matcha.com are in the range of 35-50mg/g.

Like coffee, chocolate, energy drinks, and some supplements, matcha tea has caffeine. And if you are pregnant, you've probably already heard it's important to restrict your caffeine intake. According to medical research, pregnant women should keep their caffeine consumption below 200 mg daily.

Studies have shown that consuming large amounts of caffeine may increase your risk of a miscarriage at any point during the 40 weeks you are pregnant. For example, one study published in 2008 found that having up to 400 mg of caffeine (which is equivalent to two large cups of coffee) could double your risk of miscarriage or preterm birth.

Luckily, a review of existing studies found that moderate amounts of matcha while pregnant (staying under 200 mg per day ) is entirely safe for you and your baby's health.

How much caffeine does matcha tea have?

A cup of matcha tea usually has around 35 mg of caffeine. To put this in perspective, compare this to a standard cup of coffee or one shot of espresso, which has about 100 mg of caffeine.

So if matcha is your only source of caffeine in a given day, then you can likely rest assured you are well below 200mg of caffeine if you are having over four servings or cups of green tea or matcha (powdered green tea leaves) in one day.

Should I switch from coffee to matcha while pregnant or breastfeeding?

We think so!

Combine matcha's moderate amount of caffeine packed per serving with its incredibly full range of natural nutrients, and it's genuinely an excellent caffeinated drink of choice while pregnant or breastfeeding. With matcha, you can enjoy lattes at the same frequency and volume average adults drink coffee.

So if you are currently a coffee drinker who's pregnant or trying to get pregnant, we recommend asking your healthcare provider about switching from coffee to matcha.

Wondering exactly what makes matcha caffeine safer for pregnancy than coffee? Read our full article on matcha caffeine and how it is processed differently by the body.

What makes matcha caffeine safer for pregnancy than coffee?

The caffeine from matcha is very different than other forms of caffeine. Due to other natural compounds found in matcha, such as L-theanine, daily matcha tea drinking can be beneficial in many ways during pregnancy.

The traditional Western or American diet has a lot of hidden caffeine. If you aren't careful about reading every label of the packaged foods you consume, your caffeine consumption can quickly go over the recommended amount. According to the latest medical studies, if you want to air on the side of caution with caffeine, you should limit the total amount of caffeine to well below 200 mg per day.

Can I drink matcha while breastfeeding?

Yes! Matcha tea is not only a safer and healthier alternative to coffee while pregnant, but it is also a cleaner energy source for breastfeeding mothers.

According to research, breastfeeding mothers should try not an exceed 300 mg of caffeine daily. Compared to coffee, it's much more challenging to reach the maximum caffeine intake (300 mg) when drinking matcha.

Will drinking matcha impact my sleep negatively?

Short answer - Nope!

Sleep is precious to new parents, and there's nothing worse than when you get a chance to rest, but you can't shut your eyes because of all the caffeine you've pumped into your body.

With matcha, you don't need to worry about suffering from any caffeine jitters, experiencing a caffeine crash, or having issues with your sleeping.

Studies have shown that matcha has several natural compounds that benefit sleep. For example, the high l-theanine concentration in matcha has been shown to help lower cortisol levels, reduce stress, and make it easier to fall asleep faster.

Unlike coffee, matcha delivers very relaxed alertness that lasts up to 6-8 hours.

And if you already have a young toddler running around, then you know how exhausting having young children can be. So matcha is the perfect healthy pick-me-up energy boost for young parents who are sleep-deprived at any hour of the day.

Can matcha help clear up my hormonal acne while pregnant or postpartum?

Yes! Matcha and other green teas can safely support hormonal acne treatment while pregnant. Studies have shown that you can use matcha powder to create a natural mask that can help fight hormonal acne topically.

Matcha can help clear up blemishes as it helps clean out bacteria that build up in your pores. It also helps balance out an oily complexion.

Can I make a matcha green tea face mask while pregnant?

Yes, you can.

We have two matcha face mask recipes to share—one for all skin types and one for more oily to combination skin types. So the next time you have a free half an hour, you can give one of our mask recipes a try!

Matcha face mask for all skin types | A Matcha face mask for pregnancy

Ingredients: 1 teaspoon Matcha Green Tea + ½ teaspoon, raw honey.

How to make a matcha honey mask for pregnant acne:

Mix and form a paste from the teaspoon of matcha and honey. If you need to, add a bit more honey. You can then use your fingers or a gentle brush to apply it on your face and neck generously.

Leave it on for fifteen to twenty minutes.

Soak a washcloth/towel in warm water and wipe your face and neck with it. If you feel any negative sensations such as burning or itching, remove the matcha mask immediately.

Matcha face mask for oily and combination skin

Ingredients: 1 teaspoon Matcha Green Tea + a few drops of Aloe vera gel or water

How to make a matcha aloe mask for oily skin:

Take a small, clean bowl and mix matcha green tea with water or aloe vera gel.

Make sure that the consistency of your matcha aloe mixture isn't too thin, as you want it to stick (not drop) from your face.

Clean your face with a cleanser first, then apply the mask, leave it on for 15-20 minutes, and wash it off.

Can matcha help clear up my stretch marks from pregnancy?

Your stretch marks may soon fade from your memory and your hips in a natural way, thanks to matcha. Green tea is well-studied to be very effective for helping get rid of stretch marks.

One of the natural compounds found in matcha helps purify and clear up acne-prone skin. Studies have shown that when applied topically, matcha can minimize the appearance of stretch makes, making them almost invisible. This is likely why countless anti-scarring and wound healing creams are creating formulas that include green tea.

Matcha recipe for banishing stretch marks

Use 1 gram of matcha mixed with aloe vera or coconut oil. You can also add some water to create the paste consistency you like. Then, gently rub the mixture on your stretch mark-prone area up to 3 times daily. You could see a change within a few days of using this topical approach.

What should I do if I'm concerned my caffeine intake is hurting my newborn?

Experts recommend having an eye on your baby's bodily movements after feedings. If you notice any significant changes to their sleep cycle, then it's recommended you cut down on the amount of matcha you are having for some time to see if there is any difference.

Can drinking matcha while pregnant impact my baby's birth weight?

Yes, drinking too much caffeine while pregnant has been linked to lower birth weight, though it is important to note no specific studies have been done on excessive amounts of matcha caffeine impacting birth weight.

Studies have shown that daily caffeine intake exceeding 200 mg a day from coffee can impact child development and lead to a smaller birth weight size.

Can drinking matcha impact my iron absorption while pregnant?

Matcha contains other compounds such as catechins, which are a type of antioxidant. While these compounds may have potential health benefits, they can also have certain effects on the body, including potential interference with iron absorption.

Considering the variability in individual reactions and the potential risks associated with caffeine and other compounds, it's generally advisable for pregnant and breastfeeding women to consult with their healthcare providers before consuming matcha or any other caffeinated beverages.

Remember that each woman's experience is unique, and it's best to discuss any concerns or discomforts with a healthcare professional who can provide appropriate guidance and support.

19) A CLEAN ENERGY SOURCE WHILE BREASTFEEDING

Matcha is a wonderful source of relaxed yet focused energy and safe for young breastfeeding mothers. So whether you have a two-month-old or a toddler going through 'terrible twos,' you may want to consider switching from coffee to matcha.

What is the best matcha to have while pregnant or breastfeeding?

Remember all matcha is not created equal.

The caffeine concentration in your matcha can vary drastically depending on its source and serving size, which is why having high-quality matcha you can trust is particularly important for pregnant as well as postpartum moms keeping track of their caffeine.

Its especially important to be cautious when choosing the suitable matcha during pregnancy or breastfeeding, and we recommend sticking to making your matcha at home. Hence, you have total control over serving size and caffeine consumption.

20) MALE-SPECIFIC HEALTH BENEFITS

When it comes to male-specific health benefits, matcha may help combat diseases and conditions commonly found in men, such as heart disease, stroke risk, prostate cancer, hair loss, and more. Matcha may also be helpful in addressing erectile dysfunction and getting rid of stubborn belly fat.

21) BETTER QUALITY, RESTFUL SLEEP

Matcha has several natural compounds that deliver notable benefits for better sleep quality. L-theanine is especially good at making matcha green tea powder such a sleep-friendly, sleep-promoting drink of choice. L-theanine helps reduce the stress-related hormones and neuron excitement in the brain, which allows your brain to relax fully.

Matcha for Sleep, Green Tea Sleep Benefits | Matcha Tea Sleep Benefits

Making a simple change to your daily energizer could put poor sleep quality to rest! Our favorite example is comparing the effects of Matcha Green Tea to coffee and common energy drinks.

For the case of quality rest, matcha tea has a complete range of sleep boosting compounds that the others simply don’t.

Remember, it’s not just the caffeine, it’s about what you’re getting alongside it that determines whether your sleep will be affected.

Fun Fact: The history of coffee is only a fraction of that of green tea

Matcha Green tea for Sleep | Green Tea to Help you Sleep

Matcha powder is a special form of green tea that is consumed in full. Besides the familiar caffeine molecule, matcha green tea actually contains a natural blend of polyphenols and amino-acids with relaxation properties.

Unlike caffeine found in coffee or other drinks which tend exclusively as stimulants, the combined effect from matcha tea is one which adapts to your sleep schedule; not only protecting sleep from the effects of caffeine, matcha tea may refine your circadian rhythm through all parts of the day.

With matcha, you can still find your daily energy, but without the risk of caffeine affecting your deep sleep. Further surprise, the polyphenols in matcha tea may control against metabolic triggers that affect sleep, such as eating late at night.

22) STAY HEALTHY WHILE TRAVELING

Matcha may help reduce and even reverse the oxidative stress triggered by traveling. Bringing matcha powdered green tes on the go with you while traveling may be a quick, easy, and natural way to support your immune system and stay healthy. In addition, matcha is the perfect way to help address all the little stressors of travel – such as lack of sleep, long flights, rental car lines, and changing time zones.

23) BETTER DENTAL AND ORAL HEALTH

Matcha tea powder may be very good for your mouth's health, helping fight off tooth decay and reducing the risk of gum disease and fungal infections. And if you grind your teeth –just one cup of matcha in the afternoon instead of coffee could be a huge help and something to smile about.

24) MATCHA FOR SUPPORTING CANINE HEALTH

Have you asked your vet about giving your dog matcha? In small amounts and when prepared thoughtfully, green tea may hold the potential to help your dog maintain a healthy weight, have fresher breath, less dandruff, and better behavior – to name a few. Just remember every dog is different, and all dog breeds have unique needs.

25) FULL OF CATECHINS (EGCG)

The exceptionally high concentration of catechins found in matcha makes it the best natural epigallocatechin gallate (EGCG) source. EGCG has been shown to help protect cells from DNA damage, promote the destruction of cancer cells, and activate enzymes that help inhibit tumor growth.

Health Benefits of Matcha Catechins

There are many catechins in matcha, not just EGCG (sometimes misspelled ECGC).

Some aid nutrient absorption, and overall microbiome health.

Others are more established as potential anti-cancer agents.

Matcha tea also contains a group of polyphenols known as flavonoids, with an equally unique range of health boosting properties.

Catechins are present in many dietary products such as plants, fruits (such as apples, blueberries, gooseberries, grape seeds, kiwi, strawberries), green tea, red wine, beer, cacao liquor, and chocolate.

Still, matcha tea is nature’s strongest source of EGCG.

26) A NATURAL ANTI-INFLAMMATORY FOR ARTHRITIS

Drinking 2-3 cups of matcha daily may help you manage arthritic pain. The antioxidants found in matcha green tea powder may help reduce inflammation and slow cartilage breakdown, making it a great drink of choice for those who have arthritis.

Inflammatory Biomarkers which Green Tea may Help

To be specific, the following cells/cellular-products are examples which are carefully monitored in those with chronic inflammation and in which green tea may act beneficially towards [2-12]:

Lowering levels of C-reactive protein

Lowering Interleukin-6 and other pro-inflammatory cytokines

Lowering INDO (Indoleamine-pyrrole 2,3-dioxygenase)

Balancing T-helper cells (such as Th1, Th2)

Modulating levels of Cyclooxygenase-2 (COX-2)

Lowering of NF-κB and related Tumor Necrosis Factor (TNFα)

If you have a chronic inflammatory condition, some of the above bullet points may be familiar. Let’s review a few specific cases of what the research can help us surmise about a daily routine of drinking Japanese green tea:

Rheumatoid Arthritis and Japanese Green Tea

Many of the underlying inflammatory mechanisms/cell signals are shared between diseases of chronic inflammation. For the case of arthritis, it’s known that inflammatory cascades in conjunction with impaired structural cell-growth can lead to cartilage decay while also continuing in cycle.

The anti-inflammatory properties of naturally occurring green tea compounds possess at least two suggested methods of therapy in arthritis. Firstly, by modulating numerous inflammatory signals and by quenching free radicals directly, objective levels of inflammation may be reduced.

27) HELP KEEP TRIPS TO THE BATHROOM REGULAR

Drinking matcha may help keep your digestive tract regular. Matcha may also help get you back on track if you have digestive issues, such as trouble pooping (constipation) or diarrhea (loose stool). Plus – unlike coffee – your body doesn't become 'dependent' on matcha to go to the bathroom.

Matcha helps encourage healthy bowel movements by helping keep you hydrated

While matcha does contain caffeine, it doesn’t create the same dependency that coffee does. Matcha tea powder can actually support your body’s digestive process in being regular.

Caffeine certainly does help to get things moving, but as that study demonstrated, there must be other things going on that helps us to poop. One is that matcha helps to keep us properly hydrated. It’s estimated that 75% of Americans are chronically dehydrated. Yikes! Being dehydrated is a major cause of constipation and can lead to hard, dry, stools. Drinking matcha can be an excellent way to stay properly hydrated and can make stools softer, allowing them to pass more easily though your digestive system.

The gastrocolic reflex

When we eat a meal or drink fluids, the lining of our stomach is stretched. This in turn activates the colon in preparation for removing waste from the body. This is called the gastrocolic reflex; the resulting movement pushes food along our digestive tract in order to make room for the consumption of more food. This normal physiological process may be one reason why matcha helps you along in the bathroom. This process can be increased if you’ve added anything to your matcha like milk or sugar.

Matcha green tea powder contains fiber, which promotes healthy bowel movements

As mentioned above, coffee can actually hide bigger issues that may be present, such as lack of fiber in your diet. It’s recommended that men eat about 35 grams of fiber each day and women about 25 grams. Unfortunately, the standard American diet is sorely lacking in fiber. Matcha green tea powder has 385 mg of fiber per 1 gram of powder. To put this into perspective, coffee contains 0 grams of fiber. The extra fiber in matcha tea powder can help increase the size of your stools and make them easier to pass.

Stress and anxiety can also wreak havoc on your bowels by causing both diarrhea and constipation. But matcha can help soothe some of that, allowing your digestive tract to function properly. Matcha contains the amino acid L-theanine, which is known to have relaxing effects.

28) PART OF A HEALTHY DAILY RITUAL

Preparing matcha may be a meditative act for you that is easily integrated as a healthy daily ritual in your life. Matcha tea powder can be enjoyed by oneself or in the company of others, helping promote relaxation, happiness, and acceptance.

29) CANCER-FIGHTING PROPERTIES

Thanks to the high level of catechins found in matcha and other healthful compounds, studies point to drinking matcha regularly to potentially helping support a lower the risk for several types of cancer, such as lung cancer and prostate cancer, with researchers saying the polyphenol concentrations in matcha play a key role.

30) REPLACE ENERGY DRINKS & SODA

Energy drinks and sodas often contain a lot of hidden sugars and unnecessary additives. High-quality matcha has a natural sweetness and caffeine content that may help replace unhealthy beverage choices. In addition, no other energy drink is known to provide the calming effect that matcha powdered green tea does.

Matcha vs. Energy Drinks

Energy drinks have become extremely popular in today’s society. A great many people turn to them, at least on occasion, to serve as a pick-me-up.

But are they really all they’re cracked up to be?

If you take a good look at the ingredient listing on that energy drink, you’ll see one clear thing: sugar…and lots of it. You should be trying to reduce your intake of sugar, not increasing it by consuming heavily sweetened drinks.

Perhaps you opt for a sugar-free variety, figuring this is a smarter choice. Not so fast. The problem with the sugar-free energy drinks is that the artificial sweeteners in them are also bad for your health.

So what’s the better solution? How can you get a boost of energy without sugar or questionable additives?

Why not try matcha tea?

Caffeine Content

First, consider the caffeine content. While you may think you want a powerful dose of caffeine to pick you up, you need to remember, once that caffeine wears off, you are going to crash.

If you take in a mild dose of caffeine such as that found in matcha tea, however, you’ll still get a boost to your energy and mental focus, but you won’t get that crash a short while later. Furthermore, the effect of caffeine in matcha tea is modified by the calming effect of L-theanine. Matcha tea is especially rich in that amino acid.

Matcha tea will give you a slow and steady increase of energy that doesn’t quit in an hour or two. Plus, you’ll avoid the addictive properties of energy drinks.

Mind-Body Boost

L-theanine also improves focus and concentration, so matcha tea gives you a mental boost not just a physical jolt.

Fat-Loss Helper

Did we mention that unlike most energy drinks, Matcha is calorie free? Matcha tea offers a calorie-free way to energize your day.

And you aren’t getting any unwanted artificial sweeteners in the process.

What’s more is that matcha also contains compounds that may assist with fat burning. Studies show that a few cups of green tea each day can have beneficial effects on weight loss as it boosts the metabolic rate.

So next time you’re tempted to reach for an energy drink, consider reaching for matcha tea instead. It really is the superior choice.

31) NATURALLY SUPPORT FERTILITY

Matcha is not only helpful for women trying to conceive but is also helpful in improving sperm count and quality in men. Matcha may help support female fertility by keeping eggs healthy and decreasing the chances of early pregnancy loss. In men, matcha may help reduce sperm abnormalities while also delivering some relaxed, focused energy.

With healthier and happier reproductive systems comes a boost to fertility and healthy pregnancy.

Matcha is full of a variety of nutrients essential for fertility

Eating a healthy and nutritious diet is vital for fertility and preparing your body for pregnancy. Proper nutrition plays a massive role in getting pregnant and maintaining a healthy pregnancy. Many nutrients become especially crucial in fertility — and there are quite a few that can be found in matcha:

Iron is an essential nutrient, and having appropriate iron levels has been shown to lower the risk of ovulatory infertility. Being low in iron while pregnant can also create risks for your baby. There are two forms of iron: heme (which comes from animals) and non-heme (which comes from plants. Matcha contains non-heme iron. Non-heme iron isn't quite as bioavailable as heme iron (meaning your body has a more challenging time absorbing the iron).

Still, vitamin C can make non-heme much more bioavailable. Matcha, thankfully, contains vitamin C!

A diet rich in fiber (which matcha has) helps keep hormones in check and supports fertility health

Eating a diet rich in fiber helps control cholesterol levels, maintain regular bowel movements, control blood sugar levels, helps with weight control, and also helps to balance out estrogen levels. Wool balances out estrogen levels by binding to the hormone in the intestines and removing it. Having high estrogen levels can increase your chances of fertility issues, so being able to remove any excess is essential. Unfortunately, the vast majority of people are deficient in fiber. But matcha can help! Matcha contains 385 mg of fiber for every gram of matcha. It's an easy and delicious way to increase your fiber daily.

Matcha is also high in vitamin A, vitamin C, and potassium. Maintaining adequate amounts of these vitamins is essential for the overall health for any healthy adult — and this need only intensifies when trying to conceive.

While matcha contains many necessary nutrients, taking a multivitamin may still be a good idea when trying to conceive.

Matcha can help you relax — stress and anxiety often worsens fertility problems

Stress can be a massive downfall to fertility. The more your stress increases, the less likely you are to conceive. Constantly feeling stressed may also change your habits- think eating sugar for comfort, drinking alcohol, smoking, or skipping out on your workout or daily meditation practice. All of these lifestyle choices can add up and impact your fertility.

Matcha contains an amino acid called L-theanine, which can help manage stress and anxiety. The best part about L-theanine is that it can give you a calming feeling without making you drowsy.

Some studies have also shown that L-theanine can benefit your immune system. Maybe you've noticed the relaxed yet focused energy a glass of matcha delivers compared to a cup of jitter-inducing espresso. Just one more reason to thoroughly enjoy your matcha each day!

32) BETTER BONE HEALTH

Drinking more matcha daily may be beneficial for your bone health at any age— though especially so for men and women over 50 at risk of osteoporosis. According to new research, the combination of bioactive ingredients found in matcha green tea powder may help alleviate the discomforting symptoms associated with osteoporosis and osteoarthritis, lower your risk of bone fractures, and support helping build stronger bones.

Drinking matcha green tea can help build stronger bones – let's touch on bone homeostasis real quick

Your bones are constantly breaking down and building back up in order to maintain your bone homeostasis that allows your bones to provide the 5 bodily functions needed from your skeletal structure.

Bone homeostasis aka good bone health is dependent on the resorption of bone by osteoclasts and formation of bone by osteoblasts. An imbalance of this tightly coupled process of bone growth and breakdown can cause diseases such as osteoporosis.

The imbalance between osteoblasts and osteoclasts— aka the rate of which you break down and rebuild your bones — becomes more pronounced between the ages of 30 and 35. This imbalance results in a more significant number of osteoclasts compared to osteoblasts, which contributes to osteoporosis development. Osteoblasts are responsible for bone formation, while osteoclasts are involved in reabsorption.

So how does this connect back to the daily habit of drinking matcha tea? Studies have shown that drinking green tea regularly can help regulate and create a better balance between your bone homeostasis.

All of this information on the health benefits of matcha tea are based on published scientific evidence, written by our health journalists and fact checked by our own health experts. If you intend on taking matcha for it's potential health benefits, we always recommend speaking with your healthcare provider or practitioner first.

What Is Matcha Green Tea?

There's no question that green tea is good for you, but matcha takes health benefits to a whole new level. When you make conventional loose-leaf green tea, you discard the leaves and any nutrients left behind after hot-water infusion.

Matcha tea uses the entire leaf, made by grinding each specially grown and harvested for use in this fine powder. Since none of the rich nutrients are lost, matcha holds the ultimate green tea superpowers for health.

Grades of Matcha

Matcha runs from the highest grades to the lowest. Based on a variety of factors, the highest-grade is grown and harvested in Japan under the most pristine, hand-picked, and optimum conditions.

These higher grades have a brilliant green color, rich aroma, and a distinct, but not bitter taste. Traditional tea ceremonies use ‘premium’ or ceremonial grade to make thick tea, and many daily drinkers outside of traditional settings prefer this quality for its bold flavor, striking emerald-green color, energy-building properties, and health benefits.

Below the ceremonial grade is ‘Usucha’ or thin-tea which offers a strong balance of premium characteristics (color, aroma, effects) while being lower cost and with a marginal range of bitter notes. This sharper taste can be preferred by some, though is traditionally considered unfit for ceremony. The added bitterness comes from a higher tannin content (i.e. polyphenols which are good for our health), so you’re still getting all of green tea’s superpowers.

At the end of the matcha spectrum, culinary-grade still has many valuable uses and most all of the same health benefits. This grade of matcha is used to impart a sweet and savory flavor into many of yourfavorite recipes. It’s perfect for smoothies, cookies, cakes, soba, and even green tea ice cream.

The lower cost of culinary grade comes with a greater range of bitterness; this is usually because the leaves used are more mature, and harvested later in the season, meaning the rich chlorophyll and amino acids like L-theanine are still present but with a greater tannin and catechin content. Culinary uses aside, it’s a great low-cost option for an immediate health-boost.

Why Is Japanese Matcha Superior to Matcha Grown in Other Regions?

The story of matcha is centuries old. Japanese Zen monks first learned its value when they drank matcha before long hours of meditation. Once they discovered that drinking matcha enhanced their focus and kept them awake during long sessions of mental focus, it wasn't long before the Samurai adopted it as a ritual which optimized physical and cognitive performance during training and battle.

With strong roots in Japanese culture, the growing and harvesting of matcha has developed as a labor-intensive agricultural technique. Perfected over the past millennium, today the best of Japanese matcha tea is produced in Uji, a region known for its superior quality and the careful attention each tea plant receives; matcha from this area represents the most brilliant of green color, smooth flavor, and it's amazing benefits on mood and health.

Is matcha good for you? Matcha gives you energy without the crash and jittery side effects of coffee and sugary drinks. Matcha does not spike insulin levels, is always non-GMO, and is compatible with keto, paleo, vegan,vegetarian, and virtually every other diet. It’s concentrated with important nutrients that are usually hard-to-get, or near-impossible in typical diets; that includes antioxidants, vitamins, minerals, chlorophyll, zinc, magnesium, and many more. With so many additional body-cleansing and supporting components, matcha is one of nature’s oldest solutions to better health, and is more time-tested and scientifically established than most every other pill or supplement out there. Not to mention, coffee which has only been around for about 400 years, matcha green tea has been connected to humans for more than 1,000 years.

Easily add a cup of matcha to your daily routine, and mix culinary grade into your favorite recipes. Matcha powdered green tea delivers super-powered health benefits you simply cannot find anywhere else.

Matcha vs Regular Green Tea

Loose-leaf green tea is rich in nutrients and health benefits. How does regular green tea stack up to matcha? Made from the entire leaf, matcha green tea's health benefits far outweigh those of traditional loose-leaf green tea.

You will have to drink 10 cups of loose-leaf green tea to get the antioxidants, L-theanine, vitamin C, carotene, vitamin B12, vitamin B6, and overall nutritional value you get in one cup of matcha.

Matcha vs Coffee and Sugary Drinks

Matcha has caffeine like coffee, but your body processes it in a completely different way. The caffeine in matcha is released slowly, and the amino-acids control how it functions in the brain. This way you don’t get the jitters, anxiety, heart palpitations, or that familiar mid-afternoon caffeine crash from when you drink coffee. Unlike coffee, matcha also doesn’t irritate the gastrointestinal tract, instead it’s a probiotic for our gut-microbiome.

Matcha has an appropriate amount of caffeine to keep you mentally alert and is absorbed by the body more effectively to give you four to six hours of energy instead of the one to three you get from coffee. And, if you need an extra mid-day boost, you can even drink matcha in the early evening without worrying about interfering with your sleep. Matcha can provide you with jitter-free energy and focus.

Many common energy drinkscontain too much sugar, leading to tooth decay, weight gain, obesity, as well as an increased risk of type 2 diabetes. Matcha tea is not only low in calories but also free of the harmful effects of sugars,like those seen from soda, ready-to-drink coffees, and others.

Matcha's Antioxidant Level vs Other Foods

Many foods have been given the label of “super” over time, but how many have truly earned it? Many of these so-called superfoods do contain nutrients that are good for you; Nuts, dark-chocolate, berries, fruits, and vegetables all provide health benefits. All part of a healthy diet, but in this case matcha tea truly earns the title of “superfood” when it comes to antioxidants.

Each food has been measured for their antioxidant capacities, in a unit called ORAC (Oxygen Radical Absorbance Capacity) Goji berries, for example, contain 253 ORAC units per gram. Dark chocolate contains 227. Pecans have 180; walnuts, 135. Pomegranates have 105, and wild berries, acai berries, broccoli and spinach all have less than 100. Where does matcha stand? Matcha green tea has a whopping 1,348 ORAC units per cup.

Matcha is not just a feel-good tea, It’s thus a real superfood that boosts your physical health, improves concentration, and delivers health benefits you don't get from other foods or beverages.

You may also be wondering . . .

Why Is Matcha Good for You?

Matcha tea may seem like just another type of tea, but nothing can be further from the truth. Regular green teas only use a fraction of the nutrients stored in the leaves. As the tea brews, only a small portion of the nutrients end up in the water. The rest is still in the leaves which are cast aside, and are already at a disadvantage because of subpar harvesting techniques.

Matcha tea, on the other hand, allows you to consume the whole leaf. This ensures that the full benefits will be made available to you; you’ll be leaving others in the dust by choosing matcha over loose-leaf green tea, reaching your fullpotential with every cup.

Why Is Matcha More Costly Compared with Other Green Teas?

The price of matcha reflects the labor involved in producing it. In Japan, high-quality matcha is a luxury item, always expensive, but there are many grades of matcha. They vary in price as well as quality.

Food grade, or ingredient, matcha is used to make green-tea ice cream and other sweets, smoothies, and green-tea noodles (cha soba); it is relatively inexpensive. The most expensive high-grade matcha is drunk in the tea ceremony.

When to buy Culinary Grade Matcha?

>Food grade, culinary, or sometimes ‘ingredient matcha’ can be used to make green-tea ice cream, sweets, smoothies, and green-tea noodles (cha soba); it is relatively inexpensive, where on the other end,the most expensive ‘ceremonial’ high-grade matcha is reserved for the traditional Japanese Tea Ceremony. Nonetheless, all matcha carries a shared host of health benefits and energizing properties.

What Does Matcha Taste Like?

Matcha green tea has a flavor often described as umami, or savory, typically associated with broths and cooked meats and pleasant to the palate. The lower grades of matcha progressively taste more bitter notes, which improper preparation can exacerbate. When you’re choosing a grade of matcha, decide on how you’d like to consume it, and be sure to sift it, and use only steamed, not boiling water. Culinary grades are not recommended for daily drinking, as the tannin content for many is unpleasant to taste, so that’s why it’s important to select a well-sourced Koicha (ceremonial grade, also known as thick tea) or Usucha (sipping tea, also known as thin-tea).

Prepared right, and with the proper grade, matcha has an irresistible flavor. If that’s not your experience, double check your source, quality, and preparation style.

How Do You Make a Bowl of Matcha?

Follow these steps to make the perfect bowl of matcha:

1. Heat water in a kettle until steam first appears. Water temperature should be around 180°F. Remove from heat. Water temperature is extremely important when making matcha to keep it from tasting bitter.

2. Pour 1/2 cup of hot water into the waiting matcha bowl. Dip the whisk into the warm water. Remove whisk, discard water, and dry the bowl.

3. Using a matcha tea scoop, measure 3 scoops, the approximate equivalent of 1 teaspoon into the warmed bowl.

4. Add 1/4 cup of hot water.

5. Use a matcha tea whisk to mix the tea and water. Begin slowly with a back-and-forth motion, and then increase the intensity with quick strokes to create a froth.

6. Rinse the scoop and whisk. And enjoy your matcha.