The Verdict: Moderation and Understanding Caffeine
So, who is right? The key takeaway is that the potential negative effects are linked to excessive caffeine consumption, not moderate matcha intake.
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Caffeine Levels in Perspective: A standard cup of matcha contains between 25 and 70mg of caffeine. For comparison, a cup of coffee typically contains 70 to 140mg. The FDA notes that healthy adults can safely consume up to 400mg of caffeine per day—the equivalent of about four cups of coffee or significantly more matcha.
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How Caffeine Affects the Body During Your Period: Caffeine is a stimulant and a vasoconstrictor, meaning it can narrow blood vessels and potentially worsen cramps and bloating for some individuals. It can also disrupt sleep and increase anxiety, which may amplify existing PMS symptoms. However, as Dr. Crystal Wyllie from Asda Online Doctor points out, “This is the case for all caffeine-containing products, rather than just matcha as an anomaly.”
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The Lack of Direct Evidence: Importantly, as both Dr. Wyllie and Dr. Donald Grant note, there are no direct studies proving that matcha consumption has a harmful effect on hormone production or the menstrual cycle. The concerns are based on the general effects of high caffeine intake.
The Final Sip: A Balanced Approach
Ultimately, the decision to drink matcha during your period is a personal one. The consensus among many doctors and dietitians is that a moderate amount—one to two cups per day—is unlikely to cause harm and may even offer beneficial effects like reduced inflammation and a gentle energy lift.
The principle of “too much of a good thing” applies here, as it does to all foods and beverages. If you are concerned about your menstrual cycle, paying attention to your total caffeine intake from all sources (coffee, tea, soda, energy drinks) is a more holistic approach. As always, listening to your own body and consulting with a healthcare provider about specific concerns is the best course of action.
