Matcha and coffee both provide caffeine, but they feel different to most people. Here’s what the science actually says about why.
Caffeine Content
Matcha contains less caffeine per serving than coffee.
| Beverage | Caffeine |
|---|---|
| Matcha (2g serving) | 40-70mg |
| Drip coffee (8oz) | 95-200mg |
| Espresso (1 shot) | 63-75mg |
| Cold brew (8oz) | 150-200mg |
A typical matcha serving delivers roughly half the caffeine of a standard cup of coffee.
Why Matcha Feels Different
Many people report calmer, more sustained energy from matcha without the jitters or crash they experience from coffee. The main reason: L-theanine.
What L-theanine Does
L-theanine is an amino acid found almost exclusively in tea. Matcha contains significantly more than regular green tea because shade-growing preserves it. Quality ceremonial matcha has 5x more L-theanine than standard green tea.
Research shows L-theanine:
- Promotes alpha brain wave activity (associated with relaxed alertness)
- Reduces caffeine-induced blood pressure elevation
- Improves attention-switching accuracy when combined with caffeine
- Reduces subjective jitteriness
Multiple controlled trials confirm the caffeine + L-theanine combination improves focus while reducing the anxiety and restlessness caffeine alone can cause.
The “Slow Release” Myth
You’ll often hear that matcha caffeine releases slowly over 3-6 hours. This claim lacks pharmacokinetic evidence. Caffeine absorbs at the same rate regardless of source — peak blood levels occur within 30-60 minutes.
The smoother experience comes from L-theanine moderating caffeine’s effects, not from slower absorption.
Health Comparison
| Matcha | Coffee | |
|---|---|---|
| Caffeine per serving | Lower (40-70mg) | Higher (95-200mg) |
| L-theanine | Yes, significant amount | None |
| EGCG (antioxidant) | ~100-140mg per serving | None |
| Acidity | Near-neutral (pH 5.5-7.0) | More acidic (pH 4.5-5.5) |
| Cortisol response | ~20% increase | ~50% increase |
Both beverages can be part of a healthy routine. Coffee has its own benefits — moderate consumption is associated with longevity in large studies.
Switching from Coffee to Matcha
If you’re considering the switch:
Expect an adjustment period. Most people need 2-4 weeks to appreciate matcha’s flavor, especially if they’re used to bold coffee taste.
Start gradually. Days 1-3: one coffee plus one matcha. Days 4-6: reduce coffee, increase matcha. Days 7+: matcha only if desired.
Budget for the cost difference. Quality matcha costs 2-5x more than comparable coffee.
Consider a hybrid approach. Morning coffee for immediate alertness plus afternoon matcha for sustained focus works well for many people.
When Coffee May Be Better
Matcha isn’t universally superior. Coffee may be preferable if you:
- Need immediate, intense alertness (shift workers, emergency situations)
- Have a limited budget
- Strongly prefer bold, roasted flavors
- Already tolerate coffee without negative effects
The Honest Take
Matcha provides real benefits for many people — the L-theanine + caffeine combination has solid research support for improved focus with reduced jitteriness. But it’s not magic, and it’s not for everyone.
The best approach: try both and see which works better for your body and lifestyle. Some people thrive switching completely to matcha; others do best with coffee in the morning and matcha in the afternoon; some prefer coffee alone.