Does matcha help with period cramps? Well, the science (kind of) backs it

I feel like we’ve all tried something to make period week suck a little bit less. 

My friends and I often talk about switching out snacks, experimenting with reducing caffeine, and our other personal tips for what we’ve found has helped our cramps, bloating and other cycle symptoms.

Caffeine always gets a bit of a bad rap when it comes to our periods, and the American College of Obstetricians and Gynecologists (ACOG) actually recommends avoiding it to help relieve PMS. But what about matcha?

The matcha hype is here to stay right now – and we’re asking, does matcha help with period cramps? Because honestly, how amazing would it be if your morning cup was actually helping, rather than hurting?

I love my matcha, and I quite liked the idea of this. So I went deep (think PubMed tabs open, Reddit threads scrolling at midnight deep) so that you don’t have to.

Here’s what I found out.

Does matcha help with period cramps?​ What the research says

Matcha is a finely ground green tea powder made from shade-grown, whole tea leaves. 

It’s naturally high in L-theanine, antioxidants, and a gentle, slower-releasing form of caffeine than coffee.

Whilst the research is pretty limited, here’s what we know:

• One study found that women who drank tea had a significantly lower prevalence of menstrual pain (aka dysmenorrhea) compared to those who didn’t drink tea at all. 

Green tea seemed to have the most benefit, so it’s not so much of a stretch to imagine that matcha, a form of green tea, would have the same effect.

• Another study highlights that matcha may lower stress and anxiety, as well as generally support cognitive function, which is a pretty handy benefit when you’re in the middle of your bleed and are having to manage pain.

So, is matcha good for period cramps?

Based on the early research and many real-life shared experiences, yes – matcha may well help. 

Why?

1. Green tea antioxidants (or catechins) have anti-inflammatory properties and may help lessen the production of prostaglandins, a major cause of dysmenorrhoea. This could, in turn, help relax the uterine muscles and ease pain.
2. Unlike coffee, which can spike your cortisol and sometimes make things feel worse, matcha gives a much calmer energy boost.
3. Also, green tea is rich in L-theanine. One review of five controlled trials highlights that it can help reduce stress and anxiety, keeping your nervous system in check.

That’s the science bit – now let’s get into the specifics you’re really wondering about when it comes to matcha and your period.

Can I drink matcha on my period?

Absolutely. In fact, many of us might prefer it to coffee that week. 

The smooth, steady release from matcha might make it easier on the nervous system, lending itself to gentle, crash-free energy support. Some people say it’s gentler on their stomach, too.

And if you are feeling bloated and crampy, drinking something warm and antioxidant-rich like matcha could support digestion and blood flow, easing discomfort.

But can matcha make period cramps worse?

In theory, matcha could worsen your cramps if you’re super sensitive to caffeine. 

I get a lot of bowel pain with my period, and for some of us, even small amounts can increase muscle tension or trigger related symptoms, which might intensify your cramping.

But, compared to the caffeine in coffee or energy drinks, matcha is usually well-tolerated.

Noticed cramps after drinking matcha? Try cutting back and seeing if it makes a difference.

What about iced matcha – should you drink it on your period?

The answer is – it depends. 

If you’re craving something cold and refreshing, making your matcha with ice can be an amazing choice, especially in the summer.

Following a Traditional Chinese Medicine (TCM) approach though, it might be best to stick to hot matcha. Cold is thought to constrict blood vessels and slow down your flow of Qi (vital energy), which could exacerbate menstrual pain and irregularity.

Want to learn more? Get the deep-dive on Qi here from Sarah Manning, yoga and Qigong expert specializing in holistic fertility and reproductive health at Thrive Journey.

In any case – listening to your body and seeing how it responds here is a good first step.

Can matcha affect your period timing?

There’s no evidence that matcha causes your period to stop or start. 

Can matcha induce your period?

Some on the forums claim that matcha made their periods come early or helped regulate things, but there’s no scientific proof that matcha directly changes your cycle.

That said, chronic stress and high caffeine intake could impact your hormonal balance. 

But, since matcha has been shown to lower stress and anxiety, it’s more likely to help your body stay balanced than throw things off.

Can matcha stop your period?

Short answer: no. Matcha doesn’t contain any hormones or compounds that can delay your period.

If you’ve noticed changes in your cycle after drinking matcha, it’s more likely due to other factors.

Is matcha good for endometriosis?

If you’re managing endometriosis, there’s a good chance you’re probably already tracking what might trigger your pain.

Of course, matcha isn’t a cure – but it may be a helpful part of your toolkit:

• Anti-inflammatory effects – green tea contains compounds that may help the body respond to chronic inflammation, something many people with endometriosis experience.
• Reported benefits – some people say adding matcha to their routine has helped with symptoms like bloating, fatigue and mood swings

Reddit threads like this one and this one are full of personal experiences suggesting it’s worth a try. Of course, everyone’s different, but these shared stories suggest matcha could be a gentle support worth exploring.

What I look for in a (really good) matcha

Love matcha, or want to give it a try? If you’re adding it into your period routine, go for a high-quality powdar with no added sugars or fillers. 

To make sure you’re getting the very best taste and quality, look for:

• A bright rich green color
• Fine silky texture
• Minimal bitterness on taste
• ‘Ceremonial grade’ certification
• A clean label (just matcha, nothing else)
• Airtight packaging

Final thoughts

So, does matcha help with period cramps? For some of us, it might. For me, it’s not something I swear by for pain management, but it has become a little ritual and a real treat when I need it the most.

If you’re curious, add a cup to your cycle routine. Period week might just be a little easier (and a lot tastier).

And speaking of which, let us know over on Instagram DMs if you’d like our fave matcha recipes or our go-to period-friendly food lists – and read up on working out for your menstrual cycle phase here.