Matcha L-Theanine Content and Effects
Matcha provides 30–40mg of L-theanine per standard 2g serving, approximately five times the concentration found in a cup of steeped green tea, due to the 20–30 day shade-growing protocol.
| Measure | Value | Unit | Notes |
|---|---|---|---|
| L-theanine per 2g matcha serving | 30–40 | mg | Ceremonial grade; culinary grade may be 20–30mg |
| L-theanine in steeped green tea (per cup) | 5–8 | mg | Approx. 240ml cup steeped 2–3 min |
| Shade-growing coverage duration | 20–30 | days | Final period before harvest; blocks 70–90% sunlight |
| L-theanine content increase from shading | 3–5× | vs. sun-grown tea of same cultivar | |
| L-theanine as % of total amino acids in matcha | ~45 | % | Dominant amino acid in shade-grown tea |
| Alpha brainwave increase (L-theanine, 50mg dose) | significant increase | Measured by EEG within 40 min of ingestion (Nobre et al. 2008) |
L-theanine (γ-glutamylethylamide) is the primary amino acid responsible for matcha’s characteristic calm-focus effect. Unlike caffeine — which matcha also contains in significant quantities — L-theanine does not stimulate the central nervous system. Instead, it modulates glutamate and GABA receptors and promotes alpha oscillations in the brain.
Why Matcha Has More Than Green Tea
The shade-growing protocol applied to matcha tea plants is the direct cause of elevated L-theanine. When sunlight is reduced by 70–90%, the plant cannot use photosynthesis to convert L-theanine into catechins (which require light for synthesis). As a result, L-theanine accumulates in the leaves.
Furthermore, matcha is made from the whole ground leaf, not a water infusion. When you drink steeped green tea, only the water-soluble fraction of compounds is extracted. Matcha suspension delivers the full leaf content.
Synergy with Caffeine
The “calm alertness” of matcha is not L-theanine alone — it is the L-theanine + caffeine combination. Research by Haskell et al. (2008) found that combined L-theanine (97mg) and caffeine (40mg) improved accuracy and alertness on cognitively demanding tasks more than either compound alone.
Therapeutic Notes
L-theanine is generally recognized as safe (GRAS status in the US). The doses found in matcha (30–40mg per serving) are at the lower end of therapeutic doses studied in clinical trials, which typically use 50–200mg. Multiple servings per day can reach therapeutic range without supplementation.
Related Pages
Sources
- Weiss DJ, Anderton CR (2003) — L-theanine in tea. J Chromatography A
- Kimura K et al. (2007) — L-theanine reduces psychological and physiological stress. Biol Psychol
- Nobre AC et al. (2008) — L-theanine, a natural constituent in tea. Asia Pac J Clin Nutr
- Japanese Tea Association — Shaded Tea Cultivation Standards
Frequently Asked Questions
What is L-theanine?
L-theanine is an amino acid found almost exclusively in tea plants (Camellia sinensis). It promotes alpha brainwave activity associated with calm, focused alertness and is not found in coffee. In the body, it crosses the blood-brain barrier and modulates neurotransmitter activity, particularly glutamate receptors.
Does matcha make you calm and focused at the same time?
Yes — the combination of L-theanine and caffeine in matcha is well-studied. L-theanine moderates the stimulant effect of caffeine, producing sustained, alert calm rather than the jittery peak-and-crash often associated with coffee. Multiple randomized controlled trials have documented improved attention and reduced anxiety in subjects consuming this combination.
How much L-theanine is in matcha vs green tea?
A standard 2g matcha serving contains 30–40mg of L-theanine, compared to 5–8mg in a typical 240ml cup of steeped green tea. The difference arises from shade-growing (which stresses the plant into producing more amino acids) and from consuming the whole ground leaf rather than just the steeped water.