Photo: Marga for Stockphotography

Can Matcha Give You a Headache? My Personal Experience with Green Tea

Discovering matcha is a little like falling in love. At first, everything is wonderful. Until you discover that perhaps you have been a little too enthusiastic!

I love matcha. There, I said it. That beautiful green colour, the earthy flavour, and the little moment of peace when you prepare a cup. Matcha has become one of my favourite drinks, especially in the morning or afternoon, when I enjoy it as an alternative to coffee. But there was a small problem.

During my first attempts at getting used to  matcha, my stomach started complaining, and suddenly, I developed a rather unpleasant headache. Not exactly the wonderful wellness experience I had imagined!

It did not take me long to connect the dots. Could matcha be the problem? Well, yes and no. As I discovered, it was not necessarily the matcha itself, but rather the amount I was drinking. And perhaps I was simply a little too enthusiastic about my new green friend.

Matcha: A Little Green Powder with a Kick

Matcha is made from finely ground green tea leaves. Unlike ordinary green tea, where you steep the leaves and remove them, with matcha, you actually consume the powdered leaves themselves.

This is one of the reasons matcha contains a different amount of caffeine per serving than a typical cup of green tea. Depending on the amount of powder you use, a cup of matcha can contain quite a lot of caffeine.

Here is something worth remembering: matcha is not caffeine-free just because it is green, natural, and associated with a healthy lifestyle!

Caffeine can cause headaches, stomach discomfort, nervousness, or an upset stomach in some people. How your body responds depends on several factors, including your caffeine sensitivity, the amount you consume, and whether you have eaten anything.

For me, the combination of an unhappy stomach and a sudden headache was a clear signal to slow down.

My body was telling me something, and I decided it was probably wise to listen.

Being Sixty Has Its Advantages (and a Few Lessons)

I am 60 and I have always had a rather sensitive stomach.

Over the years, I have learned that my body sometimes has its own ideas about what is good for me. No matter how wonderful something is supposed to be, it does not automatically mean that I can consume unlimited amounts of it.

Apparently, matcha was another opportunity to practise this ancient art of listening to oneself.

After a few weeks of experimenting, I discovered that one cup a day worked perfectly well for me.

I now alternate between matcha, coffee, and ordinary tea. Sometimes I fancy a good cup of coffee in the morning; on other days, I prefer the fresh, earthy taste of matcha.

And in the afternoon? Well, that depends on my mood.

The headaches and stomach complaints have settled down since I reduced the amount I was drinking. Of course, this is my personal experience, and it does not mean that everyone will respond to matcha in the same way. But it taught me a useful lesson: sometimes, less really is more.

Can You Drink Too Much Matcha?

Absolutely, you can consume more caffeine than your body comfortably tolerates.

The tricky part is that the caffeine content of matcha varies. It depends on the powder, the serving size, and how generously you fill your teaspoon.

And let us be honest. When you discover something delicious, it is tempting to have another cup. And perhaps another one.

Before you know it, you have turned a pleasant little tea ritual into a full-time green tea obsession!

If you are sensitive to caffeine, even a relatively small amount may cause unpleasant symptoms. Drinking matcha on an empty stomach may also contribute to nausea or stomach discomfort in some people.

There is no universal number of cups that works for everyone. Three cups might be perfectly manageable for one person, while another person may struggle with just one.

My advice? Start slowly and discover what works for you.

Try a small serving first. See how you feel, and give your body time to respond before reaching for another cup.

Remember that coffee, tea, chocolate, and other products can also contribute to your daily caffeine intake.

Should you experience headaches or stomach problems, do not automatically assume that you simply need to get used to matcha. Reduce your intake or stop drinking it and see whether your symptoms improve. If the symptoms persist or are severe, seek medical advice.

My Biggest Matcha Mistake? Yoghurt!

Now, this is where my enthusiasm got the better of me.

I had discovered that matcha was delicious, and I began looking for other ways to enjoy it.

Then I had a brilliant idea.

Why not add a little green powder to my yoghurt?

A sprinkle of matcha, a bowl of yoghurt, and surely I would have a delicious and healthy breakfast.

It tasted wonderful!

Unfortunately, there was one small detail I had overlooked.

Matcha powder still contains caffeine, whether you drink it in a cup or stir it into your yoghurt.

It is easy to forget this when you start adding matcha to food. A teaspoon here, another sprinkle there, and suddenly you are consuming more than you intended. And if you are already sensitive to caffeine, this might not be the smartest experiment.

So, although I still think matcha yoghurt sounds delicious, I have learned to be a little more careful with the quantities.

My advice? Treat matcha powder with the same respect you would give your matcha drink. It may look like harmless green dust, but it still has a little kick!

How to Start Drinking Matcha Without Overdoing It

If you are new to matcha, here are my personal recommendations.

1. Start with a small serving.

You do not need a large, strong cup to discover whether you enjoy matcha. Begin with a modest amount of powder and see how your body responds.

2. Do not forget the caffeine.

Matcha contains caffeine, and the amount can vary considerably. If you also drink coffee, remember to include that in your daily intake.

3. Pay attention to your stomach.

If you have a sensitive stomach, try drinking matcha after eating something rather than on an empty stomach. This may help with stomach discomfort, although it will not prevent every possible reaction.

4. Do not rush into drinking several cups a day.

There is no prize for becoming the world's most devoted matcha drinker in a single afternoon!

Enjoy one cup and see how you feel before deciding whether you want more.

5. Be careful when adding matcha to food.

Matcha yoghurt, smoothies, Matcha ice tea and other recipes can be delicious. Just remember that the caffeine does not disappear when you add the powder to something else.

And finally, if matcha consistently gives you headaches or makes you feel unwell, do not force yourself to drink it. You can enjoy plenty of other delicious drinks without matcha.

So, Should You Give Up Matcha If It Gives You a Headache?

Not necessarily, but it is important to pay attention to the symptoms.

In my case, reducing the amount made a considerable difference. I now enjoy one cup a day, alternating between matcha, coffee, and tea.

However, if matcha repeatedly causes headaches or stomach problems, it may not be the right drink for you, even in smaller amounts.

And please remember that a persistent or severe headache should not simply be blamed on your favourite green tea.

Our bodies are all different. What works beautifully for one person may not work for another.

There is no need to force yourself to love something just because everyone else seems to be drinking it.

Even if it looks gorgeous on Instagram.

My Final Thoughts: Fall in Love with Matcha, but Take It Slowly!

I still love matcha. I love its colour, its distinctive flavour, and the little ritual of preparing a cup.

But I have learned that enthusiasm and moderation make a much better combination than enthusiasm alone.

At sixty, I am perfectly happy to admit that I do not need to turn every new discovery into a daily obsession. Sometimes, a little patience is the best way to discover what truly suits you.

So, if you are just starting your matcha journey, take your time.

Enjoy a cup in the morning. Perhaps alternate it with coffee or ordinary tea. Notice how you feel, and experiment gently with the amount.

And please, do not immediately fall head over heels in love with matcha and become totally devoted to it.

Your stomach might not share your enthusiasm!

As for me, I shall continue enjoying my little green ritual, one cup at a time.

Because the best cup of matcha is not the biggest one. It is the one that makes you feel good.

And that, dear matcha lovers, is a lesson worth remembering.

Marga van der Vet

~Matcha lover at first sight~