Far beyond a comforting ritual, your daily cup of tea might be doing more than keeping you hydrated. Enjoyed around the world for centuries, tea is packed with nutrient compounds that may support everything from heart health to brain function. Here’s what nutrition experts say about the health benefits of drinking tea every day.
- Avery Zenker, RD, MAN, registered dietitian at MyHealthTeam
- Meghan Laszlo, MS, RD, CSO, clinical nutrition coordinator at Cedars-Sinai Hospital in Los Angeles
Supports Heart Health
“Regular tea consumption has been associated with possible reductions in blood pressure, LDL (‘lousy’) cholesterol, and triglycerides, which are all biomarkers linked to cardiovascular disease,” says Avery Zenker, RD, MAN, registered dietitian at MyHealthTeam. Much of this benefit comes from polyphenols, particularly EGCG, which is found in the highest amounts in green tea and, to a lesser extent, in black tea, and has shown promising protective effects for heart health.
“Green tea has been associated with decreased risk of death from cardiovascular disease of all kinds, where three cups per day was linked to a 26% lower risk of death,” says Zenker. “It’s also associated with reduced risks of cardiovascular complications, including coronary artery disease, heart attack, and stroke.”
Black tea also delivers a dose of flavonoids. “Flavonoids may help support vasodilation, the relaxing of blood vessels, which may help reduce blood pressure,” Zenker explains. There’s also some evidence that hibiscus tea may help reduce blood pressure and cholesterol, possibly due to its anthocyanin content, which are antioxidants with anti-inflammatory properties.
Boosts Cognitive Function
When it comes to cognitive function, one of the most studied compounds in tea is caffeine, found in green, black, and oolong varieties, which has been shown to enhance performance during long, demanding cognitive tasks and improve alertness, arousal, and vigor.
“L-theanine, another compound in tea, promotes relaxation, reduces tension, and increases calmness,” says Zenker. “When combined, caffeine and L-theanine have been found to improve attention-switching and alertness, though less than caffeine alone.” This duo may also support better focus, memory, and distraction control. Found in both green and black tea, L-theanine can help take the edge off caffeine, reducing overstimulation and helping you stay calm but alert.
Green tea’s anti-inflammatory and antioxidant properties may also play a role in supporting brain health. “The antioxidant properties of tea compounds, particularly L-theanine, may help protect brain cells from oxidative stress, potentially slowing cognitive decline,” says Zenker.
Helps Your Gut Microbiome
The polyphenols in tea also feed the good bacteria in your gut, helping support the growth of beneficial microbes like Firmicutes and Bacteroidetes, Zenker points out. An optimal ratio of these is linked to a lower risk of obesity and metabolic disorders.
“Tea has been found to decrease the amount of inflammatory compounds produced by gut bacteria, like lipopolysaccharides,” says Zenker. Tea also helps fuel the production of short-chain fatty acids, beneficial compounds that gut microbes make during digestion, supporting a more balanced gut microbiome overall. “Green tea in particular has been found to support the growth of helpful bacteria and decrease the growth of harmful bacteria,” says Zenker. “This finding was associated with intake of four to five cups of green tea per day.”
Regulates Your Metabolism
Green tea, especially, contains bioactive compounds that can help regulate metabolism. While the size of the effect can vary, Zenker says EGCG has been found to boost fat burning and improve insulin sensitivity.
Drinking tea in general has been linked to a lower risk of type 2 diabetes, with about two cups per day showing benefits, and a 15% reduced risk observed at four cups per day, Zenker points out.
“Many chronic diseases, such as type 2 diabetes, are closely related to metabolic dysfunction, inflammation, and insulin resistance. By influencing inflammatory processes, tea consumption may indirectly support metabolic health and insulin sensitivity,” Zenker says.
Supports Blood Sugar Control
Black tea, which contains about 269 milligrams of flavan-3-ols per 8-ounce cup, is linked to better blood sugar control. The American Academy of Nutrition and Dietetics recommends a daily intake of 400 to 600 milligrams of flavan-3-ols from food sources to help reduce risks associated with cardiovascular disease and diabetes. “Flavan-3-ols have been found to reduce blood pressure, improve cholesterol and blood sugar control. The higher the intake, the lower the risk of CVD,” says Meghan Laszlo, MS, RD, CSO, clinical nutrition coordinator at Cedars-Sinai Hospital in Los Angeles. “Flavan-3-ols lower LDL cholesterol, triglycerides, A1C, and raise HDL cholesterol.”
Regular tea drinking is also associated with a reduced risk of cardiovascular disease mortality, coronary heart disease, stroke, and type 2 diabetes.