This post and recipe is By Diana Weil, Matcha.com’s Integrative Nutritionist and Food Relationship Specialist.
The decision to have a child may be one of the biggest ones you will make in your lifetime — and one that can often come with many challenges.
While we hope everyone making this decision has a smooth road to parenthood, fertility issues affect up to 15% of couples. It’s very normal to have trouble getting pregnant and conceiving.
There are, however, natural ways that have been studied by scientists to help increase and support fertility. In fact, food and lifestyle choices have a significant impact on fertility for both males and females, and small day-to-day changes can significantly increase your likelihood of getting pregnant.
Some of these choices may come in surprisingly sweet places- like a cup of matcha!
Besides the delicious taste and vibrant color, could matcha green tea really help with pregnancy? We’ve put together a report covering the latest research around matcha + fertility, and all things natural when trying to conceive and get pregnant.
Why Antioxidants (Which matcha is FULL of) are very important in reproductive health
Matcha is well known for containing catechins, a compound that acts as an antioxidant. A fun fact is that while green tea also contains catechins, matcha has a whopping three times more.
Antioxidants are essential for overall health, but especially when considering fertility, because they can neutralize free radicals in the body.
Free radicals have become a buzzword lately and something you’ll often hear/see in the skin care industry. But what exactly are they, and why are they problematic? Free radicals are unstable molecules that create oxidative stress and damage DNA and our cells. As a result, they can decrease sperm function and sperm motility and affect egg quality. Free radicals lack an electron and therefore “steal” from other molecules, which results in damage.
While it’s normal for our bodies to produce some free radicals, such as when we exercise, and having a certain number of free radicals is needed for several normal physiological processes (like ovulation), our day-to-day lives often create an excess number of free radicals, which can then impact both female and male fertility.
Toxins such as BPA, herbicides, pesticides, smoking, obesity, poor nutrition, imbalanced insulin levels, excess caffeine, and keeping your cell phone near your groin area, among other factors, can all increase free radicals and, therefore, oxidative stress.
Thankfully this isn’t all doom and gloom, however. Antioxidants can be thought of as when it comes to free radicals.
Antioxidants neutralize free radicals by donating their electrons and therefore stabilizing the molecule. This “donation” turns an unstable and dangerous molecule into an unobtrusive one.
This chemical process helps protect cellular DNA and egg and sperm supply. So next time you drink a glass of matcha, find peace knowing that you are giving your body the tools to reduce dangerous free radicals.
Matcha is full of a variety of nutrients essential for fertility
Eating a healthy and nutritious diet is vital for fertility and preparing your body for pregnancy. Proper nutrition plays a massive role in getting pregnant and maintaining a healthy pregnancy. Many nutrients become especially crucial in fertility — and there are quite a few that can be found in matcha:
Iron is an essential nutrient, and having appropriate iron levels has been shown to lower the risk of ovulatory infertility. Being low in iron while pregnant can also create risks for your baby. There are two forms of iron: heme (which comes from animals) and non-heme (which comes from plants. Matcha contains non-heme iron. Non-heme iron isn’t quite as bioavailable as heme iron (meaning your body has a more challenging time absorbing the iron).
Still, vitamin C can make non-heme much more bioavailable. Matcha, thankfully, contains vitamin C!
A diet rich in fiber (which matcha has) helps keep hormones in check and supports fertility health
Eating a diet rich in fiber helps control cholesterol levels, maintain regular bowel movements, control blood sugar levels, helps with weight control, and also helps to balance out estrogen levels. Wool balances out estrogen levels by binding to the hormone in the intestines and removing it. Having high estrogen levels can increase your chances of fertility issues, so being able to remove any excess is essential. Unfortunately, the vast majority of people are deficient in fiber. But matcha can help! Matcha contains 385 mg of fiber for every gram of matcha. It’s an easy and delicious way to increase your fiber daily.
Read more Can I Eat Yogurt While Breastfeeding: The Benefits for You and Your Baby
Matcha is also high in vitamin A, vitamin C, and potassium. Maintaining adequate amounts of these vitamins is essential for the overall health for any healthy adult — and this need only intensifies when trying to conceive.
While matcha contains many necessary nutrients, taking a multivitamin may still be a good idea when trying to conceive.
Matcha can help you relax — stress and anxiety often worsens fertility problems
Stress can be a massive downfall to fertility. The more your stress increases, the less likely you are to conceive. Constantly feeling stressed may also change your habits- think eating sugar for comfort, drinking alcohol, smoking, or skipping out on your workout or daily meditation practice. All of these lifestyle choices can add up and impact your fertility.
Matcha contains an amino acid called L-theanine, which can help manage stress and anxiety. The best part about L-theanine is that it can give you a calming feeling making you drowsy.
Some studies have also shown that L-theanine can benefit your immune system. Maybe you’ve noticed the relaxed yet focused energy a glass of matcha delivers compared to a cup of jitter-inducing espresso. Just one more reason to thoroughly enjoy your matcha each day!
Matcha has much lower levels of caffeine than coffee and is processed differently by the body — making it a safer energy boosting option while trying to get pregnant
While there isn’t conclusive evidence that caffeine lowers fertility, a few studies have shown that women who consume more than 500 milligrams of caffeine daily take 9/12 months longer to get pregnant.
Since matcha can give you that same alert feeling, but with 1/2 of the caffeine, it may be worth making the switch while trying to conceive. Matcha has about 35-50mg of caffeine per gram, whereas coffee has 95mg.
You can learn more about matcha caffeine here.
Matcha is also a natural aphrodisiac that may help get you in the mood
Having trouble getting in the mood to conceive? Have a matcha date with your significant other!
According to studies, matcha can be an effective natural aphrodisiac that boosts libido and overall sexual pleasure while also offering a grounding and blissful effect.
Consider how you are preparing your matcha to optimize for fertility
It’s also important to consider what you may be putting in your cup of matcha and how that may impact your fertility. For example, eating low-fat dairy products may increase your risk of infertility, whereas eating high-fat dairy may decrease your chances of conceiving. So, if you add milk to your matcha latte, go for the full-fat version!
The bottom line
Regardless if you are trying to have a baby now or later on, there are practical steps you can take to boost your fertility, overall health, and chances of having a happy and healthy baby. Eating a nutritious diet, decreasing your overall stress, and enjoying your cup of matcha all belong on this list!
If you are concerned about your fertility, talk with your healthcare team to decide what options make the most sense for you and your body.
Trying to switch from coffee to matcha? Check out our article on how you can seamlessly make the switch from coffee to matcha.
You may also like:
Matcha and Pregnancy: Everything you need to know
References:
Chavarro, J. E., Rich-Edwards, J. W., Rosner, B. A., & Willett, W. C. (2006). Iron intake and risk of ovulatory infertility. , (5), 1145–1152. https://doi.org/10.1097/01.AOG.0000238333.37423.ab
Oliwenstein, Lori. “USC cancer researchers report fiber-estrogen link.” 22 October, 2004, https://news.usc.edu/24318/USC-cancer-researchers-report-fiber-estrogen-link/#:~:text=What%20they%20found%20was%20that,so%20did%20the%20hormone%20levels
Rahman, S. U., Huang, Y., Zhu, L., Feng, S., Khan, I. M., Wu, J., Li, Y., & Wang, X. (2018). Therapeutic Role of Green Tea Polyphenols in Improving Fertility: A Review. , (7), 834. https://doi.org/10.3390/nu10070834
Sharma R, Biedenharn KR, Fedor JM, Agarwal A. Lifestyle factors and reproductive health: taking control of your fertility. Reprod Biol Endocrinol. 2013 Jul 16;11:66. DOI: 10.1186/1477-7827-11-66. PMID: 23870423; PMCID: PMC3717046..
Read more Therapeutic Role of Green Tea Polyphenols in Improving Fertility: A Review
— Update: 09-03-2023 — cohaitungchi.com found an additional article Green Tea – Do I Really Have to Avoid it in Pregnancy? from the website natural-fertility-info.com for the keyword is matcha good for fertility.
Tea is the second most consumed beverage in the world, just behind water. So, when I heard that consuming green tea during early pregnancy may not be safe, I was shocked. I decided to do some research and found information stating that some scientific studies have shown that consumption of green and black tea in early pregnancy may inhibit the body’s ability to properly absorb folic acid.
We often get asked questions about consuming green tea while trying to conceive – from, “Does green tea count as a no-no as far as the no caffeine thing or does its health benefits outweigh the small amount of caffeine it has?” and “Does organic green tea affect fertility?” to “Tell me about green tea, does it affect conception?” and “I have a green tea every morning. Should I stop the green tea?”
Green Tea, Caffeine & Folic Acid
The number one reason why it may be best to consider not drinking green tea while trying to conceive and in pregnancy is that studies have shown that excessive or too much Green Tea Consumption May Lower the Body’s Ability to Absorb Folic Acid, a critical nutrient for neural tube development in a fetus. This has been found to lead to neural tube defects, including spina bifida.
Green tea also contains caffeine, approximately 24-45 mg in an 8 ounce (237mL) serving. Albeit less caffeine than black or oolong teas, coffee and caffeinated sodas, green tea still contains caffeine which can cross through the placenta to a fetus and can also enter a baby through breast milk. Because there are very few studies to prove the effects of caffeine in pregnancy or while breastfeeding, many healthcare providers suggest strictly limiting caffeine intake during these life events or avoiding it altogether.
Green Tea Health Benefits?
On the flip side of the coin, the health benefits may also support fertility health. Green tea is known to be concentrated with health benefiting antioxidants called polyphenols; the most read about polyphenol in green tea is Epigallocatechin Gallate (EGCG). Regular consumption of green tea may also increase the antioxidant capability of the blood. Antioxidants are important for fertility because they reduce the formation of free radicals in the body. Free radicals damage cells, cause cell death, and can even damage DNA (eggs and sperm are cells). However, there are many ways to consume antioxidants other than drinking green tea. Berries, peppers, and dark leafy green vegetables are all high in antioxidants.
Green tea also contains the amino acid L-theanine. In human-controlled trials L-theanine has been shown to provide a boost to the metabolic rate in humans (think weight management), supports healthy insulin levels (think PCOS and diabetes), and has anti-anxiety effects. Lastly, the catechins in green tea may kill bacteria and inhibit viruses, potentially lowering the risk of infection. Anxiety, weight and insulin control, bacterial infections, and even viruses can have an impact on a couple’s efforts to try to conceive.
To close, please weigh the pros and cons of consuming green tea for yourself while trying to conceive. Talk to your healthcare provider about consuming green tea while trying to conceive and in pregnancy, and most importantly, if drinking green tea during this time will cause you concern or anxiety, grab a glass of water with lemon and skip the green tea!
- Harvard Health Publishing. (n.d.). Flavonoids: The secret to health benefits of drinking black and green tea? Retrieved from: https://www.health.harvard.edu/heart-health/brewing-evidence-for-teas-heart-benefits
- Caffeine content for coffee, tea, soda and more. Mayo Clinic. (n.d.) Retrieved from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372
- Give Up Green Tea in Pregnancy. Dr. Andrew Weil Q&A. (n.d.) Retrieved from: https://www.drweil.com/health-wellness/body-mind-spirit/pregnancy-fertility/give-up-green-tea-for-pregnancy/
- University of Maryland. Green tea. (n.d.) Retrieved from: http://accurateclinic.com/wp-content/uploads/2016/02/Green-tea-University-of-Maryland-Medical-Center.pdf
- Gunnars, K. (2018) 10 Proven Benefits of Green Tea. Retrieved from: https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea
- Herbal Teas and Pregnancy: Which Ones Are Safe? (2018). Retrieved from: http://americanpregnancy.org/pregnancy-health/herbal-tea/
- National Center for for Complimentary and Integrative Health. (2016). Green Tea. Retrieved from: https://nccih.nih.gov/health/greentea
- Liu, K., Zhou, R., Wang, B., Chen, K., Shi, L., Zhu, J., & Mi, M. (2013). Effect of green tea on glucose control and insulin sensitivity: A meta-analysis of 17 randomized controlled trials. The American Journal of Clinical Nutrition, 98(2), 340-348. doi:10.3945/ajcn.112.052746 Retrieved from: https://academic.oup.com/ajcn/article/98/2/340/4577179
- Stote, K. S., & Baer, D. J. (2008). Tea Consumption May Improve Biomarkers of Insulin Sensitivity and Risk Factors for Diabetes. The Journal of Nutrition, 138(8). doi:10.1093/jn/138.8.1584s Retrieved from: https://academic.oup.com/jn/article/138/8/1584S/4750821
- Yazdy, M. M., Tinker, S. C., Mitchell, A. A., Demmer, L. A., & Werler, M. M. (2012). Maternal tea consumption during early pregnancy and the risk of spina bifida. Birth Defects Research Part A: Clinical and Molecular Teratology, 94(10), 756-761. doi:10.1002/bdra.23025 Retrieved from: https://onlinelibrary.wiley.com/doi/full/10.1002/bdra.23025
- Yokozawa, T., & Dong, E. (1997). Influence of green tea and its three major components upon low-density lipoprotein oxidation. Experimental and Toxicologic Pathology, 49(5), 329-335. doi:10.1016/s0940-2993(97)80096-6 Retrieved from: https://www.sciencedirect.com/science/article/abs/pii/S0940299397800966
Read more Fantasy Fest, drag queen pageants and celebrations of citrus: a month-by-month guide to Key West
— Update: 17-03-2023 — cohaitungchi.com found an additional article Therapeutic Role of Green Tea Polyphenols in Improving Fertility: A Review from the website www.ncbi.nlm.nih.gov for the keyword is matcha good for fertility.
1. Introduction
Infertility affects about 15 to 30% of couples that are trying to conceive. In approximately half of these cases, the male partner is the sole contributing factor [1,2]; therefore, infertility remains a controversial problem worldwide. Male infertility is caused by numerous anatomical abnormalities, such as seminal tube obstruction or neurological disorders, resulting in abnormal spermatogenesis which weakens the function of sperm [3,4]. Many environmental factors can cause infertility, such as nutritional deficiencies and oxidative stress caused by pesticides and industrial chemicals, tobacco smoking, excessive alcohol consumption, and heat exposure to the testes, which can damage semen quality [5,6,7]. Factors such as radiation or urinary tract infections also contribute significantly to fertility. When the production of reactive oxygen species (ROS) exceeds the body’s antioxidant capacity, oxidative stress (OS) occurs [8]. This OS initiates lipid oxidation, which damages membrane integrity and increases its permeability, leading to the inactivation of cellular enzymes, resulting in cell apoptosis and structural DNA damage and ultimately, leading to decreased fertility [9,10,11].
Tea is a pleasant, common, communally accepted, and safe drink that was originally used as a medicine and is now recognized as a significant industrial and pharmaceutical raw material [12]. Green tea polyphenols (GrTPs), especially epigallocatechin gallate (EGCG), have several beneficial properties, including anti-cancer [13,14,15], antioxidant, anti-diabetic, anti-hypertensive, anti-microbial, and anti-metabolic syndrome effects [16] as well as improving fertility in humans and animals [17]. Regular consumption of green tea is associated with a decreased risk of ovarian cancer in women [18]. GrTPs act as free radical scavengers, protecting spermatozoa against OS [19]. The seminal plasma comprises many enzymatic and non-enzymatic antioxidants that form a defense mechanism against the loss of semen cytoplasmic enzymes [20,21]. Studies in animals have shown that the antioxidant capacity of semen decreases under high ROS levels, and can lead to infertility-related issues [22,23]. Clinically, ROS production causes DNA damage and alters the properties of the mitochondrial membrane [24]. Green tea is considered as a dietary source of antioxidant compounds, mainly comprising polyphenolic components like catechins and gallic acid, as illustrated in Figure 1. Green tea also contains numerous other factors, such as vitamin C, carotenoids, and tocopherols; minerals, such as Cr, Mn, Se, or Zn; and certain phytochemical compounds [25]. These compounds might enhance the GrTP’s antioxidant activity [26,27]. Studies have revealed that green tea significantly increases the antioxidant capacity in plasma as well as spermatozoa after consumption of 2–6 cups/day which may lead to a decreased oxidative damage of lipids and DNA [28,29,30]. Erba and colleagues [31] proposed that green tea increases the antioxidation level and protects against oxidative damage in humans. Therefore, GrTPs regulate defensive mechanisms against oxidative damage. In this review, we discuss the possible factors responsible for infertility and the role of antioxidant activity in regulating ROS-induced infertility, and present possible solutions to increase fertility using green tea.
Recently, several studies have focused on the effects of OS, the etiology of human and animal infertility, and the role of GrTP supplements in improving semen properties to increase fertility [32]. Thus, the aim of this review was to evaluate the effects of GrTPs, their possible mechanisms in semen motility and sperm concentration, and how their use as supplements can support the treatment of infertility, through their strong capability to neutralize ROS, regulate DNA damage, and improve fertility.
