What happens to blood pressure when you drink matcha

When consumed regularly, matcha tea may help lower blood pressure and reduce the risk of heart disease. Although these effects are relatively modest, consuming matcha may be beneficial as part of a heart-healthy diet when consumed in moderation (two to four cups per day).

How Matcha Affects Blood Pressure

Matcha is a finely ground powder made from whole green tea leaves. Unlike other teas where the leaves are brewed, matcha is whisked whole in hot water, increasing the concentration of caffeine and other compounds per drink.

Several components of matcha have properties that may help lower blood pressure. These include catechinsa class of antioxidants that may help improve the function of blood vessels by protecting them from harmful free radical molecules.

Epigallocatechin gallate (EGCG) is the most abundant and potent catechin found in matcha; concentrations can be 100 times higher than those found in regular green tea.

EGCG may help lower blood pressure in four ways:

• Improved vasodilation: By reducing oxidative stress, the cells lining the walls of blood vessels are more able to produce nitric oxide, a gas that helps blood vessels widen and relax (vasodilation). This increases blood flow and reduces blood pressure.
• Reduced inflammation: EGCG has powerful anti-inflammatory effects that may help prevent atherosclerosisa major cause of high blood pressure (hypertension). It helps neutralize inflammatory cells that can infiltrate blood vessels, causing them to harden and narrow.
• Lowering low-density lipoprotein (LDL) cholesterol: EGCG can help reduce “bad” LDL cholesterol that promotes plaque formation in the arteries. It blocks a protein called PCSK9 that prevents the removal of LDL from the bloodstream.
• Reduced plaque formation: EGCG can bind to and soften compounds found in arterial plaques called amyloid proteins. This can help reduce plaques and improve blood circulation in cases of atherosclerosis.

Other compounds in matcha that help lower blood pressure

Matcha contains other bioactive compounds that may directly or indirectly help lower blood pressure, including:

• L-theanine: This amino acid, found in high concentrations in green tea, may induce calm and alleviate stress that contributes to hypertension. It increases inhibitory (“calming”) neurotransmitters like dopamine and serotonin, and suppresses excitatory neurotransmitters like glutamine.
• Rutin: Matcha is one of the richest sources of the antioxidant rutin, which may help strengthen blood vessels and improve cardiovascular function. It does this by helping the body absorb and use vitamin C more efficiently.

How effective is Matcha in lowering blood pressure?

Hypertension is defined as a systolic (upper) blood pressure of 130 millimeters of mercury (mmHg) or more or a diastolic (lower) blood pressure of 80 mmHg or more. Current studies suggest that matcha’s potential impact on blood pressure is remarkable but modest.

This includes a review of studies from 2025, which concluded that regular consumption of green tea lowers systolic blood pressure by 1.17 mmHg on average and diastolic blood pressure by 1.24 mmHg on average.

Despite the lack of a significant effect, the researchers noted that some people got a greater reduction – and potential benefit – than others. This included:

• Asians and women
• People with systolic blood pressure above 120 mmHg
• People who consume 500 milligrams or more of green tea per day

Although it can be assumed that matcha exerts greater hypotensive effects given its higher EGCG content, studies do not fully support this hypothesis.

Based on current evidence, EGCG in green tea is poorly absorbed in the gut, limiting the amount that enters the bloodstream. Most of what enters the circulation breaks down quickly and does not stay in its active form long enough to be effective.

What are the risks and side effects?

Matcha is safe when consumed in moderation by most healthy adults. Eight ounces (1 cup) of matcha contains between 38 and 177 milligrams (mg) of caffeine. This is slightly lower than the 80 to 200 mg found in coffee but higher than the 20 to 45 mg found in regular green tea.

Experts recommend that adults consume no more than 400 mg of caffeine per day. This translates to between two and four 8-ounce servings of matcha, depending on the amount of matcha powder used and its composition.

Overconsumption of matcha, especially if you are sensitive to caffeine, can lead to:

• A temporary increase in blood pressure
• Fast heartbeat
• Heart palpitations
• Sleep problems
• Nervousness
• Stomach aches
• Nausea
• Headache

Matcha may also interact with certain medications, such as warfarin (a blood thinner) and Zocor (simvastatin) (a cholesterol-lowering statin).