Matcha lattes are everywhere, and green tea extract shows up in many supplements, often with promises about energy or weight loss. Both come from the same plant, but they are not the same thing. Before you add either to your routine, it helps to know what you are actually taking.
What Is Matcha?
Matcha is made from green tea leaves that are grown in the shade for part of their growing period, then steamed, dried and ground into a fine powder. With regular green tea you steep the leaves and throw them away. With matcha you whisk the powder into water or milk and drink the whole leaf. That is why matcha usually tastes stronger and contains more caffeine than a normal cup of green tea.
What Is Green Tea Extract?
Green tea extract is a concentrated form of the compounds found in green tea, sold as capsules, tablets or liquids. The best known of these compounds are catechins, especially one called EGCG, along with caffeine. Because the extract is concentrated, a single capsule can contain far more of these substances than you would normally get from drinking tea. Some products also add other ingredients, so always read the label carefully.
What Do They Contain?
Both matcha and green tea extract contain caffeine, catechins and an amino acid called L-theanine. Many people say the combination of caffeine and L-theanine gives a calmer kind of alertness than coffee, although everyone reacts differently. Green tea is often linked to weight loss, but the research on this is mixed and any effect appears to be small. It is not a replacement for a balanced diet and regular activity, as we also explained in our post on natural appetite suppressants.
What To Check Before You Try Them
For most healthy adults, drinking matcha or green tea in normal amounts is generally considered fine. Supplements are a different story. High doses of green tea extract have been linked to liver problems in rare cases, especially when taken on an empty stomach. Watch your total caffeine intake if you also drink coffee or energy drinks, and be careful if you are sensitive to caffeine or have trouble sleeping. Green tea can also interact with some medicines. If you are pregnant, breastfeeding, taking medication or have a health condition, speak to your doctor or pharmacist before taking any green tea supplement.
If you enjoy the taste, a cup of matcha can be a pleasant part of your day. If you are thinking about concentrated extracts, take a more careful approach, stick to the dose on the label and get professional advice first. When it comes to supplements, more is not always better.
