on caffeination: the interminable coffee vs. matcha debate
what you need to know about the battle between bean vs. green that seems to be taking place incessantly on the internet.
As a habitual coffee drinker (read: addict), my first cup is often the only thing that gets me out of bed (& keeps me out of bed) in the morning. Though coffee is essentially the daily primordial soup that eventually coaxes my brain into an early life form, the online discourse around girlies “making the switch” has made me curious about coffee’s widely lauded cousin: matcha.
Let’s dig into the internet debate: how caffeine actually works, how these two beverages differ, and how to fine-tune your intake to feel your best, or at least marginally more functional.
Andie Dinkin
Understanding Caffeine
A quick refresher on everyone’s favorite wake-up drug: caffeine is a stimulant. It works by blocking a neurotransmitter called adenosine, which normally binds to receptors in the brain to signal tiredness in the body.
Caffeine’s molecular structure closely resembles adenosine. Once ingested, it competes for and binds to adenosine receptors without activating them, effectively blocking the signal that makes you feel sleepy.
This triggers the pituitary gland to release hormones that stimulate the adrenal glands, which promote the release of other neurotransmitters such as glutamate, acetylcholine, noradrenaline, and dopamine (all of which have different impacts on the brain).
The result is you that you “wake up”: increased energy, alertness, short-term memory, and heightened central nervous system activity.
Notably, caffeine’s boosting of dopamine—a neurotransmitter linked to improved mood and motivation—may reduce the risk of depression at moderate doses, but it’s part of what makes caffeine habit-forming.
While generally safe for most people, caffeine can cause anxiety, insomnia, or gastrointestinal issues. Caffeine may increase blood pressure and cause “the jitters” in naive users, but regular or excessive use over time increases the body’s tolerance.
This ultimately necessitates higher doses of our favorite drug to achieve the same effect (comment if you want to understand the demonic science behind caffeine withdrawal headaches).
According to the Mayo Clinic, adults may safely ingest up to 400 milligrams of caffeine per day (read: 4-6x paper cups, depending on your preparation of choice).
Let’s break down how coffee and matcha compare.
A Side-by-Side
Let me be clear: there’s no real winner between these two equally excellent drinks. But if we have to compare them, here are a few of the ways coffee and matcha are similar & different:
Filtered Coffee Has More Caffeine Than Matcha (!)
An 8-oz cup of filtered coffee has 80-100 mg of caffeine, while an 8-oz cup of matcha has 30–70 mg, depending on preparation. A shot of espresso only has 30–50 mg.
Thoughts: There may be something to the complaints about jitters and anxiety after drinking coffee, especially compared to matcha. You’re simply more likely to overdo it with a full Chemex than with your third matcha latte, purely based on the caffeine concentration per sip.
Planning the timing and quantity of your caffeine consumption is critical to reducing its habit-forming side effects.
Both Coffee & Matcha Contain Potent Antioxidants
Coffee and matcha both contain polyphenols, which are a wide ranging family of plant-based micronutrients that are known for their antioxidant properties.
Antioxidants are molecules that protect cells from damage caused by unstable molecules called free radicals.
Free radicals accumulate as metabolic byproducts in the body and can cause oxidative stress—damaging cells, promoting inflammation, accelerating aging, and contributing to diseases like cancer and cardiovascular conditions—when they exceed the body’s antioxidant defenses.
A deeper dive (for your next hot dinner party):
Matcha contains catechins: Catechins—especially epigallocatechin gallate (EGCG)—are abundant in green tea and are potent polyphenols that help protect the body against oxidative stress, but are also associated with anti-inflammatory, anti-cancer, and heart-protective properties.
EGCGs are found at greater concentrations in matcha vs. green teas. Matcha is made from finely ground tea leaves, which result in higher concentrations of catechins consumed as compared with brewed preparations (though they may still differ depending upon the plant cultivation process).
Coffee contains chlorogenic acids: Chlorogenic acids (CGAs) are polyphenols which have demonstrated a wide range of antioxidant and anti-inflammatory effects as well as positive impacts on blood sugar regulation.
CGAs are typically found at higher concentrations in light roasts vs. dark roasts, as their concentration and stability can decrease during the roasting process.
Thoughts: For daily coffee or tea drinkers, optimizing your routine by choosing high-quality beans or leaves and opting for preparation methods that preserve antioxidants can enhance both flavor (yay!) and health benefits.
Matcha Delivers an Energy Curve Ball
The youth of today often herald matcha as a superior alternative to hot bean water, but honestly it seems to come down to one point of contention surrounding matcha’s “softer” impact on the body.
Matcha contains L-theanine, an amino acid unique to tea, which is thought to stimulate alpha waves in the brain, thereby promoting a state of “calm attention”.
Pilot studies in humans have reported that L-theanine helps to “increase intellectual acuity while inducing a state of relaxation” at “pharmacologic doses”.
When combined with caffeine, L-theanine is thought to strengthen one’s cognitive performance and alertness over a sustained period.
As a result, social media (& matcha vendors) seems to be obsessed with the types of graphs below (note: I have yet to find any scientifically backed representation of this graph).
Thoughts: Matcha tends to deliver a gentler, more gradual boost in energy, with some evidence suggesting it supports a longer-lasting state of relaxed attention, thanks to L-theanine.
That said, the science behind these claims isn’t very robust. Much of the research lacks rigor, consistency, and reproducibility (fight me on this).
Still, it’s worth thinking about caffeine load and energy curve: more vs. less caffeine or a quick spike vs. sustained focus when deciding which drink makes sense for a particular moment.
Mix & Match
Coffee delivers a large caffeine boost along with a rich antioxidant profile. Coffee’s fast jolt may mean it is best used for high-intensity bursts (or in the morning), and matcha may be better for sustained, focused work.
Matcha offers a lower, slower dose of caffeine due to L-theanine, which may promote a calmer, more sustained focus and reduce anxiety in some sensitive individuals.
Changing Tastes
Matcha and coffee both have long, rich histories, distinct profiles, and enduring cultural significance.
In all likelihood, I’d hypothesize that the shift towards matcha represents more than just a change in taste, rather it reflects deeper trends in Western wellness culture, where the quest for well-being goes far beyond the desire for sustained energy.
This shift away from coffee is honestly well articulated by this (illustrious) Reddit user below:
These changes likely reflect a desire for more appreciation, intentionality, and elevation in everyday experiences, expressed through the daily ritual of drinking a speciality health beverage.
Alternatively, by replacing your morning coffee with green tea, you can lose up to 87% of what little joy you still have left in your life (iykyk).
If you’re interested to learn more about any of these areas, leave a comment!
Disclaimer: I am not a medical professional and the information discussed here is for informational purposes only. It should not be considered medical advice. Always consult your physician or a qualified healthcare provider before making any changes to your health regimen.
Links For You
Caffeine:
Mayo Clinic: Caffeine Content
Harvard T.H. Chan School of Public Health: Coffee and Health
Healthline: The Effects of Caffeine on Your Body
ScienceDirect: What Are The Effects of Caffeine On Your Body
Matcha:
Nutrients: Stress-Reducing Function of Matcha Green Tea in Animal Experiments and Clinical Trials
Nutrition Research: L-Theanine In Matcha
Coffee:
Molecules: Coffee Chlorogenic Acids Incorporation for Bioactivity Enhancement of Foods
Nutrients: Comparison of coffee brewing methods and diterpene content
Journal of the American College of Cardiology: Association of Coffee Consumption With Cardiovascular Outcomes
British Medical Journal: Coffee consumption and mortality in 10 European countries