Green tea has earned a reputation as one of the healthiest beverages you can enjoy daily—and for good reason. From its rich antioxidant content to its wide range of potential health benefits, green tea is a simple, natural way to support overall wellness. Whether you sip it hot, iced, or take it in supplement form, here’s what you need to know about adding green tea to your healthy lifestyle.
What is Green Tea?
Green tea is one of the three main varieties of tea, along with black tea and oolong tea. They all come from the same plant, the Camellia sinensis, a type of evergreen shrub with bright, shiny leaves.
Green tea is one of the healthiest teas to drink on a daily basis. Whether consumed as a beverage or in supplement form, it is a versatile addition to a balanced diet.
It contains compounds called polyphenols that are classified as various catechins. These compounds are antioxidants.
Antioxidants neutralize harmful free radicals that cause cell damage in the body. The high percentage of green tea catechins is due to the processing method, as green tea leaves are not fermented.
Primary Health Benefits
Key health benefits of green tea include:
Reduced risk of heart disease.
Protection against cancer.
Decreased inflammation.
Management of diabetes.
Weight loss.
Improved bone health.
Learn more about the specific health benefits below.
Improve Heart Health
A 2022 review of studies has found that green tea consumption can be beneficial for heart health by:
Lowering total cholesterol and LDL (low-density lipoprotein), commonly referred to as the "bad cholesterol."
Reducing triglyceride levels.
Raising HDL (high-density lipoprotein), also known as the "good cholesterol."
High cholesterol levels are a major risk factor for atherosclerosis (narrowing of the arteries due to plaque formation), cardiovascular diseases, which can contribute to an increased risk of heart attack and stroke.
One study found that people who drink three cups daily have an 11% lower risk of heart attacks.
Reduce Cancer Risk
Population-based studies have found that both black and green tea may have a protective effect against many types of cancer, including:
Bladder cancer
Colorectal cancer
Breast cancer
Ovarian cancer
Lung cancer
Pancreatic cancer
Skin cancer
Esophageal cancer
Prostate cancer
Stomach cancer
Green tea polyphenol is believed to kill cancer cells and stop them from growing.
Decrease Inflammation
Research suggests that compounds called catechins in green tea have anti-inflammatory properties. Drinking green tea may therefore benefit people with inflammatory conditions, such as inflammatory bowel disease (including ulcerative colitis and Crohn’s disease) and arthritis. Green tea can help manage the symptoms of these conditions and slow their progression.
Manage Diabetes
There is evidence that green tea can reduce blood sugar in people with type 1 and type 2 diabetes mellitus, decrease insulin resistance, and slow the progression of the disease.
Manage Weight
Drinking green tea may boost metabolism and speed up fat burning, leading to weight loss. In addition to an overall reduction in body weight, green tea may help specifically burn belly fat when consumed as part of a healthy diet and a targeted exercise program.
Manage Bone Health
Green tea may help reduce age-related bone loss in older adults, which in turn lowers the risk of osteoporosis (a condition characterized by weak bones) and bone fractures.
Other Potential Health Benefits
A systematic review of clinical studies shows many health benefits of green tea, such as:
Protection against liver injury.
Prevention of benign prostatic hyperplasia (BPH) in men.
Relief from stress and anxiety.
Oral health benefits include the prevention of dental caries.
Relief from symptoms of colds and flus.
Treatment of genital warts.
Management of dermatologic (skin) conditions.
Prevention of Parkinson’s disease.
Protection against cognitive decline and Alzheimer’s disease.
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Green Tea and Caffeine
How Much Caffeine Is In Green Tea?
The type of green tea can affect caffeine content. However, on average, an 8-ounce or 240 milliliters (mL) cup of green tea contains 30 to 50 milligrams (mg) of caffeine. Experts recommend drinking no more than 400 mg of caffeine per day and no more than 200 mg at a time.
Here’s how that compares to the caffeine content in an 8-ounce (240 mL) cup of other popular beverages:
Espresso 240 mg to 720 mg
Brewed coffee 102 mg to 200 mg
Energy drinks 72 mg to 80 mg
Instant coffee 27 mg to 173 mg
Black tea 25 mg to 110 mg
Soft drinks 23 mg to 37 mg
Green tea is considered slightly healthier than black tea and coffee due to its higher antioxidant content and lower caffeine content.
Is Caffeine Good For You?
Caffeine is a natural compound that stimulates the central nervous system, increases alertness, and reduces fatigue.
Regular consumption of caffeine offers several health benefits, including improved cognition and increased metabolism.
However, too much caffeine can be harmful, with an increased risk of symptoms such as jitteriness, restlessness, insomnia, and irregular heartbeat.
Incorporating Green Tea Into Your Lifestyle
Best Times to Drink Green Tea
It’s best to avoid drinking green tea before bed, as the caffeine content may cause sleep problems. The best times to drink green tea are 1-2 hours before breakfast in the morning and 1-2 hours after lunch in the afternoon. This can provide a gentle energy boost and aid weight loss.
How Much Green Tea Should You Drink Daily?
Experts in complementary and integrative health recommend drinking at least three cups of green tea daily to reap the maximum health benefits.
However, most adults can tolerate four or more cups of green tea a day, as long as they are spread out throughout the day.
Green Tea Supplements
People who don’t enjoy the taste of green tea as a beverage can take it in the form of a dietary supplement, such as a capsule, to reap the health benefits.
What Is The Difference Between Green Tea Extract and Drinking Green Tea?
Experts recommend drinking green tea over taking green tea extract supplements. Green tea extract contains higher concentrations of certain compounds that can be harmful.
Risks and Precautions
Possible Side Effects
High doses of green tea may cause side effects such as:
Insomnia
Restlessness
Irritability
Dizziness
Heart palpitations
Green tea can also cause nausea, vomiting, diarrhea, and loss of appetite in some people. Taking green tea extract dietary supplements with food may reduce some of these side effects. If you experience side effects, try consuming less caffeine.
Who Should Avoid Green Tea?
People with certain health conditions should talk to their doctor about the benefits and risks of drinking green tea. This includes those with:
Heart disease
High blood pressure
Liver disease
Kidney disease
Stomach ulcers
Anemia
Glaucoma
Osteoporosis
Diabetes
Anxiety
Pregnant women and women who are nursing an infant should avoid caffeine.
Green tea can interact with certain medications. If you take prescription drugs or over-the-counter medicines, check with your healthcare provider about the safety of drinking green tea.
