As the global population ages, maintaining cognitive health is becoming increasingly important. Dementia, particularly Alzheimer’s disease, is a leading cause of disability among older adults. While pharmacological solutions to prevent cognitive decline remain elusive, lifestyle and nutritional interventions are promising alternatives. Matcha, a finely ground powder made from shade-grown green tea leaves, is gaining attention for its high levels of antioxidants, amino acids like L-theanine, and vitamins, all of which have been associated with brain health. This blog breaks down 2020's randomized, double-blind, placebo-controlled study on Matcha green tea and examines whether there is any health benefit to cognitive health in older people.
1. Objectives of the Study
A Matcha tea clinical study aimed to investigate whether daily supplementation with Matcha green tea powder could improve cognitive functions in community-dwelling elderly individuals. Researchers focused on measuring memory, attention, and impulsivity, while also analyzing the potential gender-specific effects of Matcha.
2. Study Design
The study was a 12-week randomized, double-blind, placebo-controlled trial. It involved 61 participants aged 60 and above, free from dementia or mild cognitive impairment. 54 in total completed the study. 28 people (9 men and 19 women) were in the Matcha group; 26 people (6 men and 20 women) were in the placebo group. Participants consumed either a Matcha-based drink or a placebo twice daily. Cognitive performance was evaluated using psychometric tests like the Montreal Cognitive Assessment (MoCA) and Mini-Mental State Examination (MMSE).
3. Research Findings - Matcha Tea Benefits
The results revealed a significant improvement in cognitive scores among women in the Matcha group compared to the placebo. These improvements were particularly evident in memory and attention domains. Interestingly, vitamin K intake from other dietary sources was inversely correlated with cognitive gains, indicating the unique contribution of Matcha's vitamin K and other bioactive compounds.
4. Mechanisms of Action
Matcha's cognitive benefits stem from its rich composition of bioactive compounds:
- Epigallocatechin Gallate (EGCG): A potent antioxidant that may help manage oxidative stress, a known factor affecting brain function.
- L-theanine: An amino acid that promotes relaxation and focus, making it easier to concentrate.
- Caffeine: In moderation, caffeine enhances alertness and complements L-theanine's calming effects.
- Vitamin K and Lutein: In prior studies, these fat-soluble nutrients have been linked to improved mental sharpness.
5. Dosage Recommendations
Participants consumed 3 grams of Matcha powder daily (1.5 grams per serving, twice a day). This dosage aligns with the study's findings, suggesting it is both effective and safe for cognitive health.
6. Who Benefits Most?
The study's findings are particularly relevant for older women, who showed the most significant cognitive improvements. However, any older adult aiming to support memory, attention, and overall cognitive function could benefit from including Matcha in their diet.
The study explained that women experienced more pronounced cognitive benefits from Matcha green tea due to several factors:
- Greater Cognitive Resilience in Women: Older women are known to be more resilient to age-related cognitive decline and perform better on verbal memory and reasoning tasks than their male counterparts.
- Gender-Specific Metabolism of Vitamin K: Matcha is rich in vitamin K, a nutrient associated with cognitive health. The study hypothesized that women may metabolize vitamin K more efficiently than men, leading to a more pronounced benefit in cognitive function. This may be due to differences in gender-specific metabolic processes.
- Language and Higher Cognitive Domain Benefits: The MoCA test results indicated significant improvement in the language domain among women in the active group. This aligns with prior research showing women generally perform better in language-related cognitive tasks.
- Sample Size Considerations: The study's smaller number of male participants may have limited the ability to detect significant cognitive benefits among men.
These findings suggest that biological, metabolic, and sample size differences might explain why the benefits of Matcha green tea were more evident in women.
7. Side Effects and Safety
Matcha is generally well-tolerated. However, it contains caffeine, so monitor your intake if you’re sensitive. For example, a Superfood Science Matcha Tea Packet (2 g/packet) contains 66 mg of caffeine, which is about 28% of Starbucks’s tall (12 oz) brewed coffee of Pike Place (Medium Roast). Pike Place Tall Size contains approximately 235 mg of caffeine.
Matcha green tea is more than just a trendy drink; it’s a potential ally in the fight against cognitive decline. Backed by science, its unique composition offers a natural, delicious, and accessible way to support brain health as we age. Whether you’re looking to boost memory, enhance attention, or maintain cognitive vitality, Matcha could be the superfood you’ve been waiting for!
Reference
Sakurai, K., Shen, C., Ezaki, Y., Inamura, N., Fukushima, Y., Masuoka, N., & Hisatsune, T. (2020). Effects of Matcha Green Tea Powder on Cognitive Functions of Community-Dwelling Elderly Individuals. Nutrients, 12(12), 3639. https://doi.org/10.3390/nu12123639.