Mood Boosting Matcha Maca Latte

Considering the title, you might be curious about how a Mood Boosting Matcha Maca Latte can enhance your mood. Is it the ritual of preparing morning tea? Or perhaps the healing ingredients that transform this soothing tea into a latte? Maybe it's the comforting and warming act of sitting and sipping?

In my opinion, this creamy tea can promote a happy mood through all these aspects. It takes just minutes to prepare (I personally find the whisking action very satisfying :D); the ingredients in matcha alone have been proven to induce calmness, not to mention the effects of the other tea ingredients (see below!); and you can enjoy sipping while sitting or while engaging in your morning routine (checking email, walking the dog, making lunch ... do what suits you!).

Each ingredient in this tea, from matcha powder to maca powder to spirulina powder to ground cinnamon, is known to enhance mood through its beneficial nutrients. If there's one daily habit that can improve cognition, elevate mood, reduce inflammation, and help manage stress — it's incorporating matcha tea into your daily (or even weekly) routine. (P.S. If you find the taste of matcha tea in a latte too earthy or bitter, try using it in baking! Add a teaspoon to pancake batter, muffin mix, or scones for a beautifully colored treat.) You can opt for a simple matcha latte by leaving out the other ingredients or include all of them for a powerful superfood beverage.

Continue reading to discover why this tea is so beneficial for the mind and find the recipe below.

Benefits of Matcha

Curious about the distinction between matcha and green tea in tea bags? Green tea is cultivated under sunlight, while matcha tea is grown in the shade for the three weeks leading up to harvest. Green tea exhibits a dull green color with a brownish hue, whereas matcha tea boasts a bright, vibrant green. The shading process boosts the chlorophyll levels in the leaves, giving matcha its vivid color. Both types of tea are beneficial due to their antioxidant properties, but matcha is significantly superior because it consists of whole leaves ground into a powder, enriched with chlorophyll.

The most studied active compounds in green and matcha tea include epigallocatechin gallate (EGCG), L-Theanine (L-THE), and caffeine. EGCG is believed to offer numerous health advantages. Regarding mental health, EGCG has been found to induce calmness, alleviate stress, enhance memory, improve the ability to experience pleasure, and provide protective effects on the brain. L-THE has been shown to promote relaxation, reduce tension, stress, and anxiety, enhance sleep quality, and boost alertness (particularly when combined with caffeine).

Caffeine is a well-known substance, primarily associated with its capacity to increase energy and alertness. However, caffeine has also been demonstrated to positively impact memory, motivation, and contribute to feelings of well-being (though more indirectly). While these components, caffeiend and theanine, are effective individually, research indicates they are more potent together, making green tea an ideal choice for a mental boost.

Benefits of Maca

maca root — photo credit Medical News Today

Maca is native to the Peruvian Andes and is actually from the cruciferous family (a cousin to kale, broccoli, and cauliflower). There have been promising studies showing maca's potential benefit on mood, menopause, and libido.

One study in postmenopausal women found reduced symptoms of hot flashes and night sweats, balanced hormone levels, and reduced dependence on hormone replacement therapy. Another study conducted on 29 postmenopausal Chinese women found that the supplementation of 3.3 grams of dried maca powder a day for 12 weeks found improvements in diastolic blood pressure and depression.

It is believed that the rich-flavonoid content in maca is the reason for improved mood. Researchers of this study conclude that the best dosing of maca powder is between 1–2 grams a day. Of note, it is best to start with a low amount and then increase the dosage if symptoms are not improving. Older research findings suggest that maca may be helpful for reducing symptoms of anxiety and depression in postmenopausal women. More research is needed, but, so far, it sounds pretty promising! One level teaspoon of maca is approximately 3–5 grams. If maca is new to consider starting with 1/8–1/4 teaspoon then gradually increasing to 1/2 teaspoon daily.

Benefits of Spirulina

Spirulina is a type of blue-green algae grown in fresh and salt water and contains boatloads of nutrients that support brain health like protein, iron, magnesium, and B vitamins, as well as lots of phytonutrients, some of which give spirulina its beautiful green hue.

Because spirulina is so nutrient dense, it can have antioxidant, anti-inflammatory, and neuro-protective effects. It's also a rich source of tryptophan, which is an amino acid that supports serotonin production (our feel-good neurotransmitter). One extensive research review states that preliminary clinical studies have suggested that dried spirulina powder can help to reduce mental fatigue and protect the vascular wall of brain vessels from endothelial damage. The amount of powder typically used in studies is 2 grams (about one rounded teaspoon). While this tea only contains 1/8 of a teaspoon, it's still adding extra nutrition to the tea. If you're feeling adventurous, try 1/4 or 1/2 teaspoon.

Benefits of Cinnamon

Fun fact: Research shows that simply smelling cinnamon may stimulate your brain, reduce anxiety, and improve mood. Studies suggest that including cinnamon in your diet may help improve attention, cognitive function, and memory. The polyphenols (plant compounds) in cinnamon may act like antioxidants decreasing oxidative stress and inflammation in the brain. This tea only calls for a dash, but you can certainly add more if you'd like!

Where to Find the Mood Boosting Matcha Maca Latte Ingredients

You can find matcha tea in traditional grocery stores as well as speciality stores. Grocery stores, like Whole Foods, Sprouts, or Mother's Market, will most likely have spirulina powder and maca powder in their powder supplement sections. Cinnamon ... well, you'll probably find that in your pantry. ;) You can also purchase matcha, maca, and spirulina through Amazon, Navitas Organics , or Ancestral Roots.

What to Look for in a Quality Matcha Tea

Not all matcha tea is the same! The quality may diminish depending on where the tea is grown, whether or not it's organic and if filler ingredients have been added to the matcha. Below are tips on what to look for in a good quality matcha tea.

Look at the ingredient list. It should only say matcha. (Some brands add rice bran or sugar as a filler or sweetener, respectively.)
Make sure it's Japanese origin to ensure good quality.
Choose organic matcha if you can. Lesser quality matcha can be a source of heavy metals and, of course, choosing organic will minimize pesticide exposure.
Notice the green hue. The matcha should be bright green, not pale green. A bright green will offer a more delicate flavor and more nutrition. Expired matcha or matcha of lesser quality will have a faded green color and taste much more bitter.
Finally, culinary grade can work for this tea. There are two choices when it comes to matcha: culinary or ceremonial grade. Ceremonial grade is what's traditionally used to make matcha tea with water. It has a more delicate flavor compared to culinary grade, but it also has a much bigger price tag (about $20 per ounce, depending on the brand). Culinary grade still has a delicate flavor if you use the suggestions above and is about $20 for 4 ounces, depending on the brand. One of my favorite brands is Sencha Naturals.

Okay, onward! You need this recipe. :)

Mood Boosting Matcha Maca Latte

Serves: 1

Prep time: 5 minutes

Cook time: 3 minutes

Mood Boosting Matcha Maca Latte Ingredients

6 ounces water
6 ounces unsweetened soy milk or other unsweetened plant milk of choice
1 tsp matcha tea powder
1/2 tsp maca powder
1/8 tsp spirulina powder
1 dash ground cinnamon

*Note that soy milk is high in protein and very naturally thick compared to other plant-based milks so I highly recommend it for this latte. Almond milk, coconut milk, hemp milk and others tend to be too watery for this beverage to be delicious. You could also use Oatly brand oat milk, which is also thick and creamy. That said, if there is a particular plant-based milk you enjoy, give it a go and comment below how it turns out for you!

Directions for making Mood Boosting Matcha Maca Latte

Heat the water and milk in a medium stovetop pot over medium-high heat. You'll want to warm the liquid through just before a boil, but not completely boiling. Add the matcha, maca powder, spirulina powder, and cinnamon. Whisk well until the powders are completely dissolved. (see video below!) Alternatively, you can add the milk and water to a blender, along with the powders, and blend until smooth. Transfer to the stovetop to heat through. Taste for additional ingredients of choice (a little sweetener of choice, if you'd like, more cinnamon, or a dash of vanilla).

P.S. I LOVE this matcha whisk and the cute holder. If this tea becomes a ritual for you, I'd highly recommend investing in a matcha whisk!

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