You don’t have to sacrifice your sense of peace to feel more alert. If you’re someone who is chasing both a morning wakeup and a greater sense of calm as you begin each day, consider switching to matcha. This coffee alternative includes l-theanine, an amino acid that can increase your levels of GABA, better known as dopamine and serotonin, chemicals that reduce anxiety and increase feelings of relaxation. A 2019 study showed that adults who took the amino acid over a four-week period experienced a decrease in stress.

However, there are two caveats to keep in mind. First, the amount of l-theanine matters. One study showed that matcha should have at least 17 milligrams of the amino acid per gram in order for a person to reap the benefits. Keep in mind that the actual amount of l-theanine in matcha can vary based on the grade of your powder. Some matcha brands include this information on their website. Matcha typically has more l-theanine than the average cup of green tea. 

Also, the amount of caffeine in matcha powder can vary greatly depending on the brand. Some powders have more caffeine than a similar serving of coffee. If you want to balance alertness with feelings of relaxation, pay attention to the caffeine content (everyone’s threshold is different).

Short on sleep? No problem. The green tea in matcha has several compounds known for improving cognitive function, even after a night of tossing and turning. A 2021 study on sleep-deprived rats showed that when they were injected with the cognitive-boosting compounds found in green tea, they performed better in tests compared to rats not given the compounds. Additionally, a 2020 study of people over 60 showed that a daily dose of a matcha green tea powder may even protect women against cognitive decline. 

So whether you want the short-term boon to your cognition after a sleepless night or the long-term benefits of better memory and attention, consider adding matcha to your morning routine.

Another reason to love your morning matcha: It can help you burn fat. Studies have shown that matcha can increase fat oxidation during exercise. This is thanks to the combination of caffeine and a compound that neutralizes free radicals known as EGCG. Together, they promote fat burning. While you can’t only drink matcha and expect a change in your weight, its effect on fat oxidation during exercise (the study focused on brisk walks) can be another tool in your toolbelt when it comes to healthy living and exercise.

You’re probably familiar with antioxidants—they protect our bodies against free radicals, which are unstable molecules that can damage our cells. As we age, our ability to fight off free radicals declines, and this is linked to certain chronic illnesses, inflammation and disease. 

So, what does this have to do with matcha? Green tea, the main ingredient in matcha, is rich in antioxidants. Your diet is an easy, inexpensive way to get your daily dose of antioxidants, and a morning matcha habit is a simple way to get more of the good stuff.

A happy, healthy gut is important. Your gut is responsible for helping your body absorb nutrients from the foods you eat. It’s even responsible for producing much of your body’s serotonin, a neurotransmitter that helps you feel happy. Your diet plays a significant role in creating a happy tummy—and matcha is linked to an improved gut microbiome, meaning that it supports the many beneficial microorganisms that live within it. This is in part thanks to compounds known as polyphenols, which are found in green tea, the main ingredient in matcha. Put simply, it improves the microbiome by promoting good gut bacteria and hindering bad gut bacteria. 

Another benefit of a healthy gut is that it can help with weight management. According to a 2019 study performed on rats, good bacteria and less intestinal permeability (meaning, the gut absorbs water and nutrients properly) can decrease obesity risk.