The Science!!!

Matcha is made from specially grown tea leaves that are ground into a powder. Since it is a whole food it contains many different phytonutrients that are useful to maintain health. I am leaving out the benefits of caffeine since those are well known. The two other phytonutrients that have the most effect are EGCG and L-Theanine:

Human Studies on EGCG:

• EGCG was found to modulate brain activity and self-reported mood, suggesting a relaxed and attentive state after consumption (Scholey et al., 2012).
• EGCG supplementation reversed endothelial dysfunction in patients with coronary artery disease (Widlansky et al., 2007).
• EGCG improved insulin sensitivity, reduced diastolic blood pressure, and had a positive effect on mood in overweight or obese subjects (Brown et al., 2008).
• EGCG enhanced osteogenic differentiation of human bone marrow mesenchymal stem cells (Lin et al., 2018).
• EGCG showed promise in improving fat oxidation and endurance performance in male cyclists (Dean et al., 2009).

Non-Human Studies on EGCG:

• EGCG improved endothelial function and insulin sensitivity, reduced blood pressure, and protected against myocardial injury in spontaneously hypertensive rats (Potenza et al., 2007).
• Lipophilized derivatives of EGCG were created to enhance its lipophilicity and antioxidant activity (Zhong & Shahidi, 2011).
• EGCG demonstrated significant longevity-extending effects under stress in Caenorhabditis elegans (Zhang et al., 2009).
• EGCG stimulated hepatic autophagy and lipid clearance in an animal model, suggesting its potential in treating hepatosteatosis (Zhou et al., 2014).
• EGCG reduced obesity and white adipose tissue gain in mice, partly through AMPK activation (Li et al., 2018).

Human Studies on L-Theanine:

• Stress Response Reduction: L-Theanine reduced heart rate and salivary immunoglobulin A responses to acute stress, suggesting anti-stress effects via inhibition of cortical neuron excitation (Kimura et al., 2007).
• Symptom Relief in Schizophrenia: L-Theanine alleviated anxiety, positive, and general psychopathology symptoms in patients with schizophrenia and schizoaffective disorder (Ritsner et al., 2011).
• Enhanced Cognitive Function: Intake of L-Theanine improved attention, working memory, and executive functions in middle-aged and older subjects (Baba et al., 2021).
• Improved Mental Health in Depression: Chronic administration of L-Theanine showed beneficial effects on depressive symptoms, anxiety, sleep disturbance, and cognitive impairments in patients with major depressive disorder (Hidese et al., 2016).
• Stress-Related Symptom Reduction: L-Theanine administration led to decreases in depression, anxiety, and poor sleep quality scores, alongside improved verbal fluency and executive function in healthy adults (Hidese et al., 2019).

Non-Human Studies on L-Theanine:

• CNS Disorders and Health Benefits: L-Theanine showed positive effects in regulating central nervous system disorders and exhibited anti-stress and neuroprotective roles, particularly in Alzheimer's disease (Sharma et al., 2018).
• Reduction of Stress and Anxiety: L-Theanine intake in doses of 200–400 mg/day reduced stress and anxiety in subjects exposed to stressful conditions (Williams et al., 2019).
• Improvement in Brain and Gastrointestinal Function: L-Theanine improved brain and gastrointestinal function, enhanced cancer drug therapeutic efficacies, and showed antihypertensive and immune-enhancing effects (Williams et al., 2019).
• Immunomodulatory Effects: L-Theanine demonstrated immunomodulatory effects, reducing immunosuppression caused by strenuous exercise and preventing colds and influenza by improving immunity (Chen et al., 2023).
• Alcoholic Liver Injury Prevention: L-Theanine protected hepatocytes against ethanol-induced cell cytotoxicity and apoptosis, indicating potential as a treatment for hepatic injury and liver diseases (Li et al., 2012).

Human Studies on Quercetin:

• Quercetin increased VO2max and endurance capacity, indicating potential benefits for athletic and military performance as well as health promotion (Davis et al., 2010).
• It was effective in reducing blood pressure in hypertensive subjects, highlighting its potential in cardiovascular health management (Edwards et al., 2007).
• Quercetin supplementation reduced markers of oxidative stress and inflammation in sarcoidosis, suggesting its role in managing oxidative stress-related diseases (Boots et al., 2011).
• It exhibited anti-inflammatory, anti-proliferative, and anti-atherosclerotic effects in human in vitro and in vivo models, demonstrating its potential in preventing obesity-related diseases (Kleemann et al., 2011).
• Quercetin improved clinical symptoms in women with rheumatoid arthritis, indicating its potential as a therapeutic agent in inflammatory conditions (Javadi et al., 2017).

Non-Human Studies on Quercetin:

• Quercetin was shown to have a wide range of health benefits, including protection against various diseases such as osteoporosis, cancer, pulmonary, and cardiovascular diseases, as well as aging (Boots et al., 2008).
• It increased brain and muscle mitochondrial biogenesis and exercise tolerance in animal models, suggesting a role in fitness enhancement without exercise training (Smoliga et al., 2009).
• Quercetin showed potential therapeutic effects for human health, including anti-diabetic, anti-inflammatory, antioxidant, antimicrobial, anti-Alzheimer's, antiarthritic, and cardiovascular benefits, as well as wound healing (Salehi et al., 2020).
• It exhibited neuroprotective effects in central nervous system disorders, particularly in Alzheimer's disease, by scavenging reactive species and attenuating neuroinflammation (Suganthy et al., 2016).
• Quercetin showed anticancer potential by altering cell cycle progression, inhibiting cell proliferation, promoting apoptosis, inhibiting angiogenesis and metastasis progression, and affecting autophagy in different cancer cell lines (Tang et al., 2019).
• Quercetin improves gut dysbiosis in antibiotic-treated mice. (Shi, T., Bian, X., Yao, Z., Wang, Y., Gao, W., & Guo, C. (2020). Food & function.)

Human Studies on Inulin:

• Inulin extracted from globe artichoke showed a pronounced prebiotic effect on human faecal microbiota composition and was well-tolerated by volunteers. It significantly increased bifidobacteria and lactobacilli, along with a reduction in Bacteroides–Prevotella numbers (Costabile et al., 2010).
• Chicory inulin did not significantly alter stool weight or intestinal transit time in healthy male subjects, but it did increase total anaerobes and Lactobacillus species, along with a decrease in ammonia levels and β-glucuronidase activity (Slavin & Feirtag, 2011).
• Daily consumption of ITF-rich vegetables (inulin-type fructans) significantly impacted gut microbiota, gastro-intestinal symptoms, and food-related behavior in healthy individuals, showing greater satiety and reduced desire for sweet, salty, and fatty food (Hiel et al., 2019).
• Inulin supplementation improved insulin sensitivity in adults with overweight and obesity, with changes observed in the gut bacterial composition and plasma metabolome (Chambers et al., 2019).
• Inulin-enriched pasta improved intestinal mucosal barrier functioning and modulated circulating levels of zonulin and GLP-2 in healthy young volunteers (Russo et al., 2012).

Non-Human Studies on Inulin:

• Inulin was found to improve bacterial ecology in the large bowel and was a relevant substrate for short-chain fatty acid (SCFA) production (Yun et al., 2009).
• Inulin fiber modulated energy balance, glucose tolerance, gut microbiota, hormones, and diet preference in high-fat-fed male rats, showing dose-dependent effects (Singh et al., 2018).
• Inulin supplementation in Uox-knockout mice ameliorated hyperuricemia and modulated gut microbiota, highlighting its potential as a treatment for hyperuricemia (Guo et al., 2020).

Inulin showed potential health benefits in modulating lipid metabolism, weight loss, blood sugar regulation, and reducing the risk of certain cancers (Qin et al., 2023).

Studies on Resistant Starch (tapioca fiber):

• "Dietary fibers as beneficial microbiota modulators: A proposal classification by prebiotic categories" explores the prebiotic properties of various dietary fibers, potentially including tapioca starch, highlighting their role in modulating gut microbiota (Rezende, Lima, & Naves, 2021).
• "Fiber and Prebiotics: Mechanisms and Health Benefits" discusses the health benefits of dietary fiber and prebiotics, which may relate to tapioca starch's role as a resistant starch (Slavin, 2013).
• "Dietary Fiber and Prebiotics" provides an overview of the bioavailability of carbohydrates, dietary fiber intake, and the development of the prebiotic concept, potentially relevant to tapioca starch (Praznik et al., 2015).
• "Resistant starch as prebiotic: A review" specifically examines resistant starch, which includes tapioca starch, and its prebiotic effects, demonstrating its role in gut health and potential benefits (Fuentes-Zaragoza et al., 2011).

Human Studies on Bromelain:

• Knee Pain and Well-being: Bromelain reduced mild acute knee pain and improved well-being in a dose-dependent manner in healthy adults (Walker et al., 2002).
• Immunomodulating Activities: A clinical trial showed that bromelain modulated inflammation-related cytokines, suggesting an anti-inflammatory mode of action (Müller et al., 2013).
• Postoperative Benefits in Hematologic Tumor Patients: Bromelain improved quality of life and alleviated pain, swelling, and mouth opening in patients with hematologic tumors after third molar extraction during chemotherapy (Tan & Li, 2017).
• Endothelial Function and Skeletal Muscle Oxygenation: Combined treatment with anthocyanins and bromelain improved endothelial function and skeletal muscle oxygenation in adults (Pekas et al., 2020).
• Third Molar Surgery: Bromelain showed therapeutic efficacy in reducing postoperative pain and swelling in impacted third molar surgery (Ordesi et al., 2014).

Non-Human Studies on Bromelain:

• Biochemistry and Pharmacology: Bromelain exhibited various antiedematous, antiinflammatory, antithrombotic, and fibrinolytic activities in vitro and in vivo (Maurer, 2001).
• Therapeutic Application: The review discussed bromelain's potential in treating cardiovascular diseases, blood coagulation and fibrinolysis disorders, infectious diseases, inflammation-associated diseases, and cancer (Pavan et al., 2012).
• Neutrophil Migration Inhibition: Bromelain decreased neutrophil migration to sites of inflammation, possibly via specific proteolytic removal of CD128 chemokine receptors (Fitzhugh et al., 2008).
• Anticancer Properties: Bromelain showed potential anticancer benefits by modulating key pathways supporting malignancy and exhibiting immunomodulatory effects (Pezzani et al., 2023).
• Cytotoxic Effects in Cancer Cells: Bromelain exhibited cytotoxic effects in human gastrointestinal carcinoma cell lines, suggesting its potential as an anti-cancer agent (Amini et al., 2013).