Matcha and Women’s Health: Benefits, Risks, and Evidence

September 29, 2025By Nona Woman

Matcha, a finely ground powder of specially grown green tea leaves, has gained global popularity as a wellness beverage. Rich in catechins (especially epigallocatechin gallate, or EGCG), antioxidants, caffeine, and L-theanine, matcha offers a unique nutritional profile. For women, its potential influence spans metabolism, hormonal balance, mood, and even long-term health. While many benefits are supported by growing evidence, some caveats remain.

Potential Benefits for Women

1. Antioxidant Protection and Cancer Risk

Matcha is exceptionally rich in antioxidants, particularly EGCG, which helps combat oxidative stress and cellular damage. This is relevant to women’s health because oxidative stress contributes to aging, cardiovascular disease, and cancers such as breast and ovarian cancer. Population studies suggest regular green tea consumption is linked to a reduced risk of breast cancer recurrence and mortality, though results are mixed and more research is needed (Zhang et al., 2012).

2. Hormonal Balance and Metabolism

Many women experience weight fluctuations due to hormonal changes during menstrual cycles, pregnancy, or menopause. Catechins in matcha can enhance fat oxidation and improve metabolic efficiency. Willems et al. (2020) found that daily matcha intake for three weeks increased fat oxidation during moderate exercise in women. There is also evidence that green tea catechins may improve insulin sensitivity, which can be helpful in conditions like polycystic ovary syndrome (PCOS).

3. Mental Health, Stress, and Mood

The combination of caffeine and L-theanine in matcha is associated with improved cognitive performance, focus, and relaxation compared with caffeine alone (Dietz & Dekker, 2017). This balance may benefit women experiencing mood fluctuations from hormonal changes, stress, or premenstrual syndrome (PMS).

4. Skin Health and Aging

Vitamin C and polyphenols in matcha support collagen synthesis and skin elasticity. Antioxidants also protect against UV damage and inflammation that can worsen acne or accelerate aging—issues many women address through skincare and nutrition.

5. Post-Menopausal Benefits

After menopause, women face increased risks of osteoporosis, cardiovascular disease, and metabolic syndrome. Green tea consumption has been linked to improved bone mineral density, better lipid profiles, and reduced risk of type 2 diabetes (Kao et al., 2000). These findings suggest potential protective effects of regular matcha intake for aging women.

Risks and Considerations

Iron Absorption: Polyphenols in matcha can inhibit non-heme iron absorption. Women with heavy menstrual bleeding or anemia should avoid drinking matcha with iron-rich meals and instead pair it with vitamin C sources to support absorption.
Caffeine Sensitivity: Although matcha contains less caffeine than coffee, excessive intake can cause anxiety, sleep disruption, or palpitations, particularly in sensitive individuals. Pregnant women should limit matcha to keep daily caffeine intake within safe ranges.
Quality Concerns: Low-grade matcha may contain contaminants such as lead or pesticides. Choosing high-quality, organic matcha reduces this risk.

Conclusion

For women, matcha provides promising benefits across multiple domains: antioxidant defense, hormonal and metabolic health, mood support, skin vitality, and post-menopausal wellness. However, moderation and quality matter. One to two servings daily, consumed away from iron-rich meals, appears safe and potentially beneficial. As research continues, matcha stands as a valuable but complementary tool for women’s health—best used alongside a balanced diet and lifestyle.

References

Dietz, C., & Dekker, M. (2017). Effect of green tea phytochemicals on mood and cognition. Current Pharmaceutical Design, 23(19), 2876–2905.
Kao, Y. H., Hiipakka, R. A., & Liao, S. (2000). Modulation of endocrine systems and food intake by green tea catechins and caffeine. Endocrinology, 141(3), 980–987.
Willems, M. E., Fry, H., Belding, M., & Kaviani, M. (2020). Three weeks daily intake of matcha green tea powder affects substrate oxidation during moderate-intensity exercise in females. International Journal of Sport Nutrition and Exercise Metabolism, 30(2), 107–113.
Zhang, M., Holman, C. D. A. J., & Huang, J. P. (2012). Green tea and the prevention of breast cancer: A systematic review. Nutrition and Cancer, 64(6), 843–854.
WebMD. (2024). Health benefits of matcha tea. Retrieved from https://www.webmd.com/diet/health-benefits-matcha-tea