Why Do Some People Feel Anxious After Drinking Matcha And How To Avoid It

Matcha, the finely ground green tea powder celebrated for its vibrant color and health benefits, has become a staple in wellness routines around the world. Praised for boosting focus, metabolism, and antioxidant intake, it’s often seen as a superior alternative to coffee. Yet, despite its calming reputation, some people report feeling jittery, restless, or even anxious after consuming it. This paradox—calm energy versus sudden anxiety—leaves many wondering: why does matcha affect them this way, and what can be done about it?

The answer lies in a combination of biochemistry, individual sensitivity, and preparation habits. While matcha contains compounds that support relaxation, it also delivers stimulants that can trigger stress responses in certain individuals. Understanding this balance is key to enjoying matcha without unwanted side effects.

The Science Behind Matcha’s Dual Nature

Matcha is unique among teas because you consume the entire leaf in powdered form, which means higher concentrations of both beneficial and stimulating compounds. The two primary components responsible for its psychological effects are caffeine and L-theanine.

Caffeine is a well-known central nervous system stimulant. A typical serving of matcha (about 1 gram) contains 30–70 mg of caffeine—less than a cup of coffee but still significant. Unlike coffee, however, matcha also contains high levels of L-theanine, an amino acid found almost exclusively in tea plants. L-theanine promotes relaxation by increasing alpha brain wave activity, which is associated with a state of calm alertness.

When balanced correctly, caffeine and L-theanine create a synergistic effect: enhanced concentration without the jitters. But this balance isn’t universal. For some, especially those sensitive to stimulants or consuming too much at once, the calming influence of L-theanine may not fully counteract the stimulating effects of caffeine.

“While matcha naturally contains compounds that promote mental clarity and relaxation, individual neurochemistry plays a major role in how it's experienced. Not everyone responds the same way.” — Dr. Naomi Chen, Neuroscientist and Cognitive Health Researcher

Why Anxiety Occurs: Key Contributing Factors

Anxiety after drinking matcha isn't just imagined—it can stem from several physiological and behavioral factors. Identifying these helps explain why one person feels zen while another feels on edge.

1. Caffeine Sensitivity

Some individuals metabolize caffeine slowly due to genetic variations in the CYP1A2 enzyme. These “slow metabolizers” experience prolonged stimulation, making them more prone to anxiety, insomnia, or heart palpitations—even with moderate caffeine intake.

2. Excessive Dosage

More matcha doesn’t mean better results. Using two or more scoops per serving can push caffeine content close to 100 mg, approaching the level of a strong espresso. At that dose, even regular tea drinkers may feel overstimulated.

3. Empty Stomach Consumption

Drinking matcha on an empty stomach accelerates caffeine absorption, leading to a sharper spike in blood levels. This rapid onset can mimic anxiety symptoms like restlessness, dizziness, or nausea.

4. Low-Quality or Adulterated Matcha

Lower-grade matcha may contain fillers, added sugars, or artificial flavors that disrupt mood regulation. Some blends also mix in additional stimulants like guarana or B-vitamins, compounding nervous system activation.

5. Preexisting Anxiety or Stress Conditions

People with generalized anxiety disorder (GAD), panic disorders, or high baseline stress may find that any stimulant—including matcha—acts as a trigger. Even small increases in arousal can tip the scale toward discomfort.

Tip: If you're new to matcha or prone to anxiety, start with half a teaspoon and drink it with food to assess tolerance.

How to Enjoy Matcha Without Anxiety: Practical Strategies

Avoiding anxiety doesn’t mean giving up matcha altogether. With mindful consumption, most people can enjoy its cognitive and metabolic benefits safely. Below are proven strategies to minimize adverse reactions.

Choose High-Quality Ceremonial Grade Matcha

Ceremonial grade matcha is made from young tea leaves shaded before harvest, resulting in higher L-theanine and lower bitterness. It’s designed for smooth, meditative sipping—not energy crashes. Avoid culinary-grade powders for daily drinking unless diluted or used in recipes.

Control Your Portion Size

Stick to ½ to 1 teaspoon (about 0.5–1 gram) per serving. This provides enough caffeine for alertness and sufficient L-theanine for balance. Use a bamboo scoop (chashaku) or measuring spoon for consistency.

Consume With Food

Eating a small meal or snack before drinking matcha slows caffeine absorption and stabilizes blood sugar. Pair it with complex carbohydrates (like oatmeal or whole-grain toast) or healthy fats (avocado, nuts) for optimal buffering.

Time It Right

Avoid matcha late in the afternoon or evening if you’re sensitive to stimulants. The effects of caffeine can last 4–6 hours, and even subtle disruptions to sleep hygiene can increase next-day anxiety.

Dilute When Needed

If full-strength matcha feels overwhelming, try diluting it with extra water or switching to a \"thin tea\" (usucha) preparation. Alternatively, blend it into lattes with milk or plant-based alternatives to mellow the intensity.

Factor	Do This	Avoid This
Quality	Use ceremonial-grade, organic matcha	Cheap, bright-green powders with additives
Serving Size	½–1 tsp per cup	Double servings or “energy boost” doses
Timing	Morning or early afternoon	Late afternoon or before bed
With Food	After breakfast or light snack	On an empty stomach
Preparation	Whisked with hot (not boiling) water	Microwaved or mixed with sugary syrups

Step-by-Step Guide to a Calm, Balanced Matcha Experience

Follow this simple routine to integrate matcha into your day mindfully and comfortably:

1. Select quality matcha: Choose a reputable brand offering organic, ceremonial-grade powder stored in opaque packaging to preserve freshness.
2. Measure precisely: Use ½ to 1 teaspoon of matcha per 8 oz of water. Start low and adjust gradually.
3. Prepare gently: Sift the powder to avoid clumps, then whisk with water heated to 175°F (80°C) using a bamboo whisk or electric frother.
4. Pair with food: Have a banana, yogurt, or nut butter toast before or while sipping.
5. Observe your body: Pay attention to how you feel 15–30 minutes after drinking. Note any changes in mood, heart rate, or focus.
6. Adjust as needed: If you feel anxious, reduce dosage, switch to earlier in the day, or try a decaf green tea alternative temporarily.

Real-Life Example: Sarah’s Morning Shift

Sarah, a 32-year-old graphic designer, started drinking matcha to replace her afternoon coffee habit. She bought a popular budget-friendly brand online and began making strong matcha lattes each morning using two scoops and almond milk. Within days, she noticed increased heart rate, difficulty concentrating, and a persistent sense of unease—symptoms she hadn’t experienced since her college exam periods.

After consulting a nutritionist, Sarah realized she was consuming nearly 120 mg of caffeine per serving, mostly on an empty stomach. She switched to a ceremonial-grade matcha, reduced her portion to half a scoop, and paired it with a boiled egg and fruit. Within a week, her anxiety subsided, and she reported improved focus and sustained energy without crashes.

Her experience highlights how small adjustments can transform matcha from a stressor into a supportive ritual.

Frequently Asked Questions

Can matcha cause panic attacks?

While rare, high doses of matcha—especially in caffeine-sensitive individuals or those with anxiety disorders—can trigger symptoms resembling panic attacks, such as rapid heartbeat, sweating, and trembling. If this occurs, discontinue use and consult a healthcare provider.

Is there decaf matcha available?

True decaffeinated matcha is uncommon because the decaffeination process often removes beneficial compounds like L-theanine. However, some brands offer “low-caffeine” versions made from later-harvest leaves. Alternatively, consider switching to roasted barley tea (mugicha) for a caffeine-free ritual.

Does adding milk reduce matcha’s stimulating effects?

Milk or plant-based creamers don’t reduce caffeine content, but they do slow its absorption by delaying gastric emptying. This can soften the peak effect and reduce jitters, making lattes a gentler option for sensitive consumers.

Tip: Try a warm matcha latte with oat milk and a pinch of cinnamon for a soothing, balanced drink.

Final Thoughts: Mindful Matcha for Lasting Wellbeing

Matcha is more than a trendy beverage—it’s a centuries-old practice rooted in mindfulness and balance. When approached with awareness, it can enhance clarity, support metabolism, and contribute to a calm yet focused state of mind. But like any potent natural substance, it demands respect for individual limits.

Anxiety after drinking matcha is not inevitable. It’s often a signal—either from dosage, timing, quality, or personal physiology—that recalibration is needed. By choosing high-quality ingredients, controlling portions, and aligning consumption with your body’s rhythms, you can harness matcha’s benefits without the backlash.

The goal isn’t just to avoid anxiety, but to cultivate a ritual that nourishes both body and mind. Whether you’re sipping it quietly in the morning or blending it into a post-workout smoothie, let intention guide your cup.

💬 Have you experienced anxiety after drinking matcha? What helped you manage it? Share your story in the comments and help others build a healthier relationship with this powerful superfood.