Get ready for an influx of antioxidants, an energy boost, and more.
Green tea is one of the most popular teas, thanks to its delicious taste and myriad of impressive health benefits. Plus, it’s incredibly accessible, with varieties available in basically every grocery store nationwide.
All of these factors equate to plenty of Americans reaching for green tea in one form or another every single day. But what can you expect to happen on a physiological level if you drink this tea everyday? I spoke to three registered dietitians (RDs) to find out.
Green Tea Nutrition
The nutritional benefits of green tea (derived from the Camellia sinensis plant), are primarily tied to its plant compound, or polyphenol, content.
“Green tea is very low in calories and isn’t a major source of vitamins or minerals, but it does contain several bioactive compounds that may support health. These include caffeine, L-theanine, and antioxidants called catechins, especially epigallocatechin-3-gallate (EGCG),” registered dietitian Jackie Bridson, MA, RDN explains.
These plant compounds—and green tea itself—have been proven to offer several different health benefits. “Green tea and EGCG can be promising candidates for the prevention and management of cancer, obesity, diabetes, cardiovascular diseases, neural diseases, and liver diseases, thanks to their potent antioxidant and anti-inflammatory properties,” says Natalie Ledesma, MS, RDN, CSO, integrative and functional registered dietitian.
The polyphenols and EGCG found in green tea may also support gut microbiome and gut barrier health—as well as vascular health. “Some studies have shown that green tea is even more effective than black tea when it comes to lowering blood pressure,” adds Kendra Haire, RDN, dietitian and owner of Radiant Nutrition and Wellness in Austin, Texas.
What Happens When You Drink Green Tea Every Day?
So what can you expect if you sip on green tea as part of your daily routine?
“For most people, drinking green tea daily can provide a mild, steady energy boost and improved mental focus,” says Bridson. This gentle yet effective energy boost comes from the combination of L-theanine and caffeine in green tea, which may be preferred over coffee for many people.
Then, of course, there’s all the evidence-based benefits tied to green tea that daily drinking can encourage—including heart, immune, metabolic, brain, and liver health support. “Moderate green tea consumption has been strongly linked to a decreased risk of stroke, according to several studies,” Haire adds.
In terms of how much green tea you should aim to drink to reap these benefits, Ledesma offers, “drinking even one to two cups daily will help boost antioxidant load, but for the greatest benefits, it’s wise to consume three to four cups daily.” However, drinking more than this may actually come with a few downsides.
“Although I often recommend green tea to my patients, it’s also important for people to be aware that the tannins in green tea can hinder iron absorption. Especially for those who tend to be low in iron or anemic, it’s best to drink green tea at least an hour apart from a meal so it doesn’t interfere with nutrient absorption,” Haire explains.
Plus, with between 30 and 50 milligrams (mg) of caffeine per cup of brewed green tea, overdoing it with this drink may cause jitteriness or trouble sleeping if consumed later in the day. “Responses can vary depending on caffeine sensitivity. Some people may notice restlessness, headaches, and digestive upset as well,” adds Bridson. Decaffeinated green tea can be a great solution in this case.
Enjoying Green Tea at Home
The way you drink green tea can also influence its benefits.
“Opt for unsweetened varieties, as many bottled, instant, and powdered versions contain added sugars,” says Ledesma. The pro-inflammatory nature of added sugar can detract from several of green tea’s health perks.
“There’s also an interesting natural synergy between tea and citrus. Adding lemon juice to green tea may help improve the bioavailability of some of its antioxidants, making them easier for the body to absorb and use effectively,” adds Bridson.
Matcha, a finely ground form of green tea, may also amplify this tea’s health benefits. “For an even bigger nutrient boost, try matcha powder, which is made from ground green tea leaves. This process allows us to consume the whole leaf, rather than just the leaves steeped in water, offering even more nutrients per cup,” Haire affirms.
How you steep either green tea or matcha also matters. “Note that adding green tea to boiling water will diminish its catechin content. Green tea is best prepared using hot (160 to 180 degrees F)—not boiling—water to preserve its health-promoting properties. If the water boils, allow the water to cool for three to five minutes and then steep your tea. Steeping for more than three minutes may add bitterness, so steeping one to three minutes is preferred.” Ledesma advises.
