While matcha is generally safe for most people, some common side effects can occur, especially when consumed in large quantities. The most frequently reported side effects include:
- Caffeine-related symptoms: Matcha contains about 70mg of caffeine per serving, which can cause jitters, anxiety, rapid heartbeat, and sleep disturbances in sensitive individuals
- Digestive issues: Some people experience nausea, stomach upset, or diarrhea, particularly when drinking matcha on an empty stomach
- Headaches: Either from caffeine sensitivity or caffeine withdrawal in regular consumers
- Iron absorption interference: The tannins in matcha may reduce iron absorption when consumed with meals
To minimize these effects, start with small amounts (1/2 to 1 teaspoon daily), avoid drinking matcha on an empty stomach, and consume it earlier in the day. If you're sensitive to caffeine, limit your intake to one serving per day or opt for lower-grade matcha, which typically contains less caffeine.