Green tea has got to be doing something right, because this widely popular beverage has been enjoyed by the masses for thousands of years. However, many people still wonder what happens to your body when you drink green tea on a daily basis. Additionally, you may be curious about exactly how much green tea is a healthy amount to consume without entering the potential territory of adverse effects. So, is green tea good for you? Here, we'll get into the science, plus how much you need to reap the benefits.
Health Benefits of Green Tea
May Reduce Inflammation
Inflammation is your body's natural reaction against injury and infection. While short-term inflammation is a normal part of life, prolonged inflammation can become chronic and accumulate throughout the body, potentially leading to a slew of health problems, such as heart disease, high blood pressure, diabetes and cancer. Luckily, sipping on that cup of warm green tea may help contribute to the management of inflammation. Green tea's antioxidant profile is excellent; it is rich in polyphenols, which contribute additional antioxidant and anti-inflammatory properties. Green tea drinking was shown to lower a specific marker of inflammation, called tumor necrosis factor alpha, in individuals with metabolic syndrome, according to a 2024 systematic review and meta-analysis published in Preventive Nutrition and Food Science.
Supports Brain Function
According to the American Heart Association, "Studies show tea consumption, along with a heart-healthy diet, may improve some brain function." L-theanine, an amino acid in green tea, has been found to help improve brain function by strengthening memory and reducing anxiety. Another compound found in green tea, epigallocatechin gallate (EGCG), along with L-theanine has been shown to activate nerve cells, reduce stress and therefore, suppress brain aging, according to a 2021 review published in Molecules. Combining L-theanine and caffeine has shown to be favorable for attention, memory, cognition and hyperactivity, according to a 2021 review study published in Cureus.
Might Improve Blood Sugar and Cholesterol Levels
Green tea may help defend against heart disease by supporting healthy cholesterol. Although not consistently, green tea has been shown to reduce low-density lipoprotein (LDL), which is known as "bad" cholesterol, reduce total cholesterol levels and reduce triglycerides, according to a 2020 meta-analysis published in Nutrition Journal. Experts believe that catechins, one type of antioxidant found in green tea, may be responsible for this cholesterol-lowering effect. Studies also show that green tea may reduce fasting blood glucose, which could have a favorable effect on the prevention and management of type 2 diabetes, according to a 2020 systematic review and meta-analysis published in Nutrition & Metabolism.
Aids in Digestion
Green tea has been shown to shape the gut microbiome to promote health. Researchers believe that the compounds in green tea favor the growth of beneficial bacteria in the gut and work to decrease harmful bacteria, according to a 2021 review study published in Molecules. Green tea may also aid in the production of short-chain fatty acids, aka postbiotics, which are considered the health-promoting byproducts of the bacteria in your gut.
May Reduce the Risk of Cancer
The antioxidants found in green tea, particularly polyphenols, aid in protecting cells from oxidative damage, a factor that contributes to several chronic illnesses and cancers. Polyphenols can help prevent the formation of free radicals that may cause damage to or the death of cells, which may ultimately reduce the risk of cancer, according to a 2020 study published in the Cochran Database of Systematic Reviews. Furthermore, in women with a family history of breast cancer, it was concluded that five cups of green tea per week was associated with a 15% lower risk of breast cancer, according to a 2020 study published in the International Journal of Cancer.
Potential Risks of Green Tea
Iron Deficiency
While green tea, in its natural state, is much more beneficial to one's health than heavily sweetened beverages, a person may face negative side effects if they consume too much. For example, drinking too much tea may lead to an iron deficiency because tea is rich in tannins, which can bind to iron and prevent it from being absorbed in the digestive tract. Many people enjoy a warm cup of tea after a meal to help encourage digestion. However, green tea can have the opposite effect. If you follow up an iron-rich meal with a cup of green tea with the best of intentions, the tannins may prevent your body from absorbing this important mineral.
How Much Green Tea Is Too Much?
It's important to remember that green tea is not caffeine-free, and similar to other caffeinated drinks, consuming too much green tea can cause symptoms such as anxiety, restlessness, jitters, headache, nausea, increased heart rate or trouble sleeping. While everyone has different sensitivity levels to caffeine, the Food and Drug Administration cites 400 milligrams per day—about 10 cups of green tea—as the maximum amount of caffeine healthy adults should consume each day.
The promising health benefits of green tea may be negated with added sugar or even an excess amount of honey. So be mindful of the sweetness you’re adding, and consider opting for a slice of lemon to add flavor without added sugar.
How to Make Green Tea
Heat water in a tea pot or electric kettle to 170-185℉, meaning a strong simmer, but not a full boil. Boiling water can potentially reduce the flavor properties in tea, and might make it taste bitter.
Once warm, add the water to a mug and then add the tea leaves or tea bag.
Steep for three minutes. Enjoy your green tea warm, but not piping hot.
The Bottom Line
Green tea has many health benefits and may even help protect against cancer, heart disease, inflammation and increased blood pressure. However, health and wellness is about finding and maintaining balance. As the old saying goes, all things in moderation. In order to reap the health benefits and avoid entering a space where you may be at risk for potential adverse effects, enjoy green tea at a moderate level. This way, this warm and comforting beverage can be a lovely addition to a healthy lifestyle.
Frequently Asked Questions
Is it OK to drink green tea every day?
For most people, drinking green tea in moderate amounts each day is safe. Drinking three to five cups per day is a safe zone for reaping all of the health benefits it offers, without entering a space of excess where potential risks exist. The best time of day to drink green tea is in the morning or early afternoon so the caffeine will not impact a healthy sleep routine, and one to two hours after meals to help aid in digestion.
Does green tea raise blood pressure?
Several studies have found that green tea helps lower blood pressure. Green tea was found to lower blood pressure in individuals with prehypertension or stage 1 hypertension, according to 2022 research published in the Journal of the American Heart Association.
Who should not drink green tea?
Those with an iron deficiency may want to limit or completely avoid green tea. The tannins in the tea can bind to iron and prevent your body from absorbing it, which could escalate this issue. Additionally, those who avoid caffeine should avoid green tea. Instead, opt for peppermint or chamomile teas, which are completely caffeine-free.
