What Happens When You Switch to Matcha Tea for a Week

A morning ritual that delivers energy and calm focus without coffee jitters.

By Medha deb

Created on Sep 24, 2025

A morning ritual that delivers energy and calm focus without coffee jitters.

Making small changes to your daily routine can have surprising effects on your energy, mood, and overall wellbeing. One growing trend is replacing your morning coffee with matcha tea — a finely ground powder made from specially grown green tea leaves. But what actually happens when you make that switch? This article chronicles a week-long experience of drinking matcha tea every morning instead of coffee, along with expert insights into the health benefits, nutritional science, practical tips, and answers to common questions about matcha.

What Is Matcha Tea?

Matcha is a unique type of green tea that is high in antioxidants and nutrients, traditionally consumed in Japan and gaining popularity worldwide. Unlike regular green tea, where you steep the leaves and discard them, with matcha you whisk the finely ground whole leaf powder into hot water, consuming the entire leaf and all its nutrients. This results in a higher concentration of beneficial compounds compared to standard brewed tea.

Made from Camellia sinensis plants shaded before harvest to boost chlorophyll and amino acids.
Contains significantly more antioxidants, vitamins, and minerals than regular green tea.
Vibrant green color due to increased chlorophyll content.
Prepared by whisking with hot water or milk for lattes, smoothies, and more.

Why Switch from Coffee to Matcha?

Coffee is a beloved morning ritual for millions. However, for those sensitive to the caffeine jolt or the gastric side effects of coffee, matcha provides a gentler alternative. Here’s why some people consider the switch:

Smoother energy boost: Less caffeine than coffee, but more balanced and longer-lasting energy.
No jittery crashes or stomach upset—common complaints among coffee drinkers.
Greater antioxidant intake to support overall health.
May benefit heart health, brain function, and weight management (see more below).

How Much Caffeine is in Matcha?

Beverage	Approximate Caffeine per 8 oz
Coffee (drip)	95–120 mg
Regular green tea	25–35 mg
Matcha	60–70 mg (for 2g/1 tsp of powder)

Day-by-Day: A Week on Matcha Instead of Coffee

What’s it really like to swap out your daily cup of joe for some powdered green tea? Here’s what you might experience, based on a real week-long experiment and nutrition expert commentary.

Day 1: A Noticeable Shift in Energy

On the first morning, the aroma and ritual of whisking the bright green matcha powder is already a refreshing change. Compared to brewed coffee, matcha delivers a sharper, cleaner taste—slightly grassy, with a hint of natural sweetness when prepared well. The caffeine kicks in more gently than coffee. Instead of a rapid buzz that can feel jittery or cause stomach queasiness, matcha provides a smoother feeling of alertness and mental clarity that lasts several hours without a crash.

Day 2–3: Improved Focus, No Jitters

By the second and third days, the steady source of caffeine and the calming amino acid L-theanine in matcha starts to show its effects. Users often report feeling “awake but not wired”—a calm state of focus, not the nervous energy sometimes associated with coffee. There’s no stomach discomfort, even for those sensitive to acidic beverages.

Day 4–5: Balanced Mood & Fewer Energy Swings

Halfway through the week, energy levels remain consistently high after the morning cup. There’s little urge for an afternoon pick-me-up. Reduced caffeine headaches and irritability often occur when switching from coffee to matcha, thanks to its milder effect on the nervous system and stable amount of caffeine released more slowly by the presence of L-theanine. Some people notice improved mood and a greater sense of wellbeing.

Day 6–7: New Rituals and Notable Health Benefits

By the end of the week, matcha drinking feels like a new, enjoyable routine. Many people stick with it after a week because of the sustained energy, alertness, and absence of caffeine crashes. Cravings for sugary snacks or additional caffeine tend to lessen. Skin may appear brighter due to antioxidants and improved hydration.

The Science: Health Benefits of Matcha

Research on matcha and green tea points to a range of impressive health benefits, making it much more than just a trendy drink. Here’s a deeper dive into what’s supported by evidence:

Rich in Antioxidants: Matcha is especially high in catechins, a group of powerful antioxidants that fight free radicals, protect cells, and may lower the risk of chronic diseases like heart disease and cancer.
Supports Heart Health: Some studies suggest that regular consumption of catechin-rich teas can lower LDL cholesterol and blood pressure, supporting cardiovascular wellness.
Boosts Brain Function: The combination of caffeine and L-theanine in matcha improves alertness, reaction time, and attention while reducing anxiety and promoting calmness.
May Aid in Weight Management: Matcha is linked with a modest increase in fat burning and metabolism, particularly in those who consume it regularly alongside a balanced diet.
Liver Support: Some studies suggest that green tea polyphenols help protect the liver from toxins and support normal metabolic function, although more research is needed in humans.
Concentration of Nutrients: Because you consume the entire leaf, matcha provides higher levels of vitamins A, C, K, and minerals like magnesium, zinc, and selenium than regular brewed green tea.

What to Expect: Common Physical and Mental Effects

Smoother, longer-lasting energy thanks to balanced caffeine release and the presence of L-theanine.
No jitteriness or coffee-induced anxiety, as matcha’s effects are more sustained and gentle.
Potential reduction in headaches, stomach upset, or heartburn for those sensitive to coffee’s acidity.
Improved focus, attention, and mood on workdays.
Slight appetite suppression or fewer cravings for snacks, especially for those who use coffee as an appetite suppressant.

Getting Started: How to Make Matcha Tea

Matcha preparation is an enjoyable and simple ritual. Here’s how to do it:

Sift 1–2 teaspoons (2g) of matcha powder into a bowl or cup to remove clumps.
Add 2 ounces of hot (not boiling) water, ideally 175°F (80°C). Boiling water can make it bitter.
Whisk briskly with a bamboo whisk (or small handheld frother) in a zigzag motion until frothy.
Top up with more hot water or steamed milk for a latte. Sweeten if desired.

Experiment with adding matcha powder to smoothies, chia pudding, baked goods, or oatmeal for a nutrient boost.

Expert Insight: Why Nutritionists Recommend Matcha

“Matcha offers a concentrated source of antioxidants—specifically catechins—which help defend the body against chronic disease.” says Annie B. Kay, RD, lead nutritionist at the Kripalu Center for Yoga & Health. She explains that the high catechin concentration in matcha accounts for many of its health benefits, including cholesterol-lowering and metabolic support. Additionally, the natural synergy between caffeine and L-theanine creates a clear, focused mental state without overstimulation.

Are There Any Downsides or Risks to Matcha?

Caffeine Content: Those extremely sensitive to caffeine should consume matcha in moderation. Although it contains less caffeine than coffee, multiple cups per day may still cause mild side effects (insomnia, agitation).
Quality Matters: Choose ceremonial or high-grade matcha from reputable sources to avoid contamination and bitter flavors.
Heavy Metals: Rarely, green teas from certain regions may contain lead or other contaminants. Seek products tested for safety.
Pregnancy & Medical Conditions: Pregnant people and those with kidney or liver issues should consult their doctor about daily matcha intake.

No serious side effects have been linked to moderate matcha consumption in healthy adults.

Nutritional Profile: What’s in a Cup of Matcha?

Nutrient	Value (per 2g/1 tsp powder)	Benefits
Calories	~6	Low in calories for a hot drink
Protein	~0.5g	Trace but helps in overall protein intake
Caffeine	60–70 mg	Sustained energy
Vitamin A	Variable	Vision, immune function
Vitamin C	Variable	Collagen, immune support
EGCG (catechin)	~60 mg	Antioxidant, metabolism boost

Tips for a Successful Coffee-to-Matcha Transition

Gradually reduce coffee and incorporate matcha over a few days to avoid withdrawal symptoms.
Try matcha in different recipes, from classic whisked tea to smoothies and baked goods.
Experiment with sweeteners and alternative milks for your preferred flavor.
Look for organic, high-quality matcha for the best taste and nutrition.
Stay hydrated throughout the day to complement matcha’s effects.

Frequently Asked Questions About Matcha

Q: Can I drink matcha every day?

A: For most healthy adults, drinking 1–2 servings of matcha daily is safe and beneficial. Those sensitive to caffeine should monitor for side effects and consider limiting intake.

Q: How does matcha differ from green tea?

A: Matcha is made from whole ground tea leaves, so you consume more antioxidants and nutrients. Regular green tea is brewed, and the leaves are usually discarded.

Q: Will I experience caffeine withdrawal if I switch from coffee?

A: If you’re a heavy coffee drinker, it’s possible to have mild withdrawal symptoms (headache, irritability) for a couple of days. Matcha’s caffeine helps ease this transition.

Q: Does matcha stain teeth?

A: Matcha is less likely to stain teeth than coffee due to its lower acid content but can still leave some color. Good oral hygiene prevents most staining.

Q: Is matcha suitable for all diets?

A: Pure matcha powder is naturally vegan, gluten-free, dairy-free, and low in calories, making it suitable for most diets.

Conclusion: A Ritual Worth Keeping

After a week of drinking matcha every morning, many people notice a positive change in both energy levels and overall well-being. The unique combination of antioxidants, gentle caffeine, and calming amino acids offers a balanced experience that’s hard to find with coffee or regular tea. Whether your goal is more sustained energy, better focus, or integrating more plant-based nutrition, adding matcha to your daily ritual is a simple way to support a healthier lifestyle.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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