How much matcha should I take per day? Benefits and precautions

Organic matcha tea is here to stay. We see it all over social media, we drink it as a latte, and more and more people are incorporating it into their daily routines. But a very common question arises: how much matcha can you drink per day without overdoing it? Although matcha is natural and full of benefits, it also contains caffeine, and its effect isn't the same for everyone. In this article from The Matcha Bowl, we'll clarify the recommended daily dose , how and when to drink it, what benefits you can expect, and what precautions to take.

How much matcha can you take per day?

While there are many ways to consume matcha (latte, smoothie, capsules, etc.), the most important thing is knowing how much powder to use. Because just one extra teaspoon can make all the difference.

General recommendation

Most experts agree that the safe daily dose of matcha is between:

• 5 grams per day (half or one level teaspoon)
• In cups: equivalent to two servings per day , well prepared

This amount provides benefits without overloading your body.

What happens if I go too far?

Consuming more than 5 grams per day continuously is not recommended, as any excess can lead to unwanted effects. It's best to start with 1.5-2 grams per cup and observe its effects and flavor intensity.

How to measure matcha correctly?

Using a teaspoon by eye isn't always reliable. For a more accurate reference:

• 1 gram = half a teaspoon of bamboo.
• 2 grams = one teaspoon of bamboo.
• A full “chasaku” (traditional bamboo spoon) is equivalent to 1g.

What is the best time to drink matcha?

The timing is just as important as the amount . Matcha contains caffeine, but when combined with L-theanine , its effect is more palatable and different from that of coffee. Even so, choosing the right moment is crucial.

In the morning: the best option

• On an empty stomach
• After breakfast
• Just before an intense day

Starting your day with matcha provides you with:

• Sustained energy (no highs or lows)
• Greater mental clarity (concentration)
• Less anxiety and stress control.

Avoid taking it in the late afternoon or evening.

After 6:00 PM , matcha can interfere with your sleep, especially if you are sensitive to caffeine, so we recommend moderating your intake after that time.

What are the benefits of drinking matcha daily?

Taken regularly and in moderation, organic matcha tea has many benefits.

For the mind

• Improves concentration and memory
• It helps reduce anxiety
• It increases mental performance.

This is due to the combination of caffeine + L-theanine , a unique duo that you only find in matcha.

For the body

• It provides antioxidants (EGCG) that protect cells
• It supports metabolism and fat burning.
• Improves digestion
• Strengthens the immune system

In addition, it has an alkalizing effect, which makes it gentler on the stomach than coffee.

Frequently asked questions about daily matcha consumption

Can I have more than one cup a day?

Yes, but try not to exceed 5 grams of matcha per day for an extended period. You can divide it between two cups: one in the morning and one in the mid-afternoon.

Is it better to take it on an empty stomach or with food?

It depends on how you feel. Many people take it on an empty stomach to maximize its energizing and antioxidant effects. The important thing is to avoid taking it with iron-rich foods to prevent interfering with iron absorption.

Does it have the same effects as coffee?

No. Matcha provides a gentler, more stable type of energy without crashes. The caffeine in matcha is released gradually thanks to L-theanine, providing focus without jitters. It doesn't cause adrenaline spikes, heartburn, or affect the nervous system as much. That's why many people who don't tolerate coffee well find matcha to be the perfect substitute. You'll simply feel energized and focused, without any sudden changes.

Can children or teenagers drink matcha?

In general, matcha is not recommended for children under 12 due to its caffeine content. For teenagers, it could be consumed in small amounts occasionally (for example, in a dessert or smoothie), but not as a daily habit. It's always best to consult a pediatrician, especially if there is a history of sleep disorders, anxiety, or sensitivity to stimulants.

Can I take it every day or is it better to take breaks?

You can drink matcha every day if it agrees with you. In fact, moderate daily consumption provides cumulative benefits.