If you’re sipping a cup of tea while reading this, you’re supporting just about every organ in your body. Unsweetened tea is rich in antioxidants, which prevent chronic diseases and help repair cells in the body.

“Tea comes from the Camellia sinensis plant, which contains antioxidants known as catechins, most importantly epigallocatechin gallate (EGCG),” says Anthony Kouri, MD, an orthopedic surgeon in Toledo, Ohio. “These eliminate free radicals in the body and reduce inflammation.”

So pinkies up; it’s time to learn about the amazing benefits of drinking tea (and just a few risks, too).

11 Risks and benefits of drinking tea

As with anything, there are pros and cons to drinking tea every day. Let’s get into the specifics.

1. Your risk of certain cancers goes down

This Is What Happens To Your Body When You Drink Tea Every DayMEDIANEWS GROUP/READING EAGLE/GETTY IMAGES

The antioxidants and compounds found in tea have been linked to a lower risk of certain cancers.

“Beneficial effects have been found in skin, prostate, lung, and breast cancers,” says Uma Naidoo, MD, Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital and Faculty at Harvard Medical School. “Different types of tea impact different cancers.”

2. Your risk of diabetes decreases

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Drinking black tea every day can lower your risk of type 2 diabetes by helping to control your blood sugar after meals. According to a 2017 study in the Asia Pacific Journal of Clinical Nutrition, black tea can lower your blood sugar after eating foods containing sucrose.

If you’re ready to do more, here are other ways to prevent type 2 diabetes.

3. Your teeth might be stronger

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While sipping tea throughout the day could slightly stain your teeth, there’s an unexpected upside.

According to a 2017 study in the Journal of Oral and Maxillofacial Pathology, green tea has an antibacterial effect that could reduce cavity-forming bacteria in your mouth. Drinking green tea every day could also make cavities less severe.

4. Your heart will thank you

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Tea’s anti-inflammatory properties can keep your blood vessels relaxed, putting less stress on your heart, according to a 2019 study published in the journal Clinical Nutrition. “Catechins reduce inflammation and thus inhibit plaque formation in vital arteries,” says Dr. Kouri.

Dr. Naidoo recommends drinking three cups of black tea per day to achieve the heart benefits.

5. Your risk of Alzheimer’s disease could decrease

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The thought of you or a loved one being diagnosed with Alzheimer’s disease is frightening. It’s important to know the early warning signs and do what you can to prevent it. Fortunately, drinking green tea is one easy way to do so.

“Green tea can help you develop resistance against stress, and potentially Alzheimer’s disease,” says Dr. Naidoo. “The polyphenols protect cells from damage.”

Olive leaf tea has similar benefits, with the added immunity-boosting properties and no caffeine.

6. Your sleep could improve

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If you spend your nights tossing and turning, try winding down with a cup of herbal tea—no caffeine, of course—before bed. “East-Asian medicinal tea can improve insomnia,” says Dr. Naidoo.

According to a 2018 study in Integrative Medicine Research, drinking tea can help improve sleep and quality of life in those with mild-to-moderate insomnia.

7. Your attention span may improve

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The caffeine in tea can improve your attention and alertness.

“Theanine is an amino acid that is virtually unique to tea (apart from the fungus Bay bolete),” explains Dr. Naidoo. “It may also improve attention by relaxing the brain, but stimulating it when it is time to focus.”

If you ever find yourself having difficulty with focus or concentration, try enjoying a warm cup of tea just before it’s time to work.

8. Your metabolism speeds up

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“The caffeine in tea helps to improve mental acuity as well as increase metabolism and fat burning (up to 100 calories per day),” says Dr. Kouri.

Just be sure you’re not overdoing it in the caffeine department. One cup of green tea contains about 40 milligrams of caffeine, and Dr. Kouri recommends limiting your daily caffeine intake to no more than 300 to 400 milligrams.

9. You may not absorb enough iron

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The catechins in tea can alter your body’s ability to absorb iron. This means that even if you eat enough high-iron foods, you won’t get the benefits and could become anemic.

“Though most healthy people will not be affected by this, those who have iron deficiency or anemia should abstain from large amounts of green tea,” recommends Dr. Kouri. This includes children, pregnant women, and anyone with a history of kidney disease.

10. You could be at higher risk of bleeding

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Drinking a large amount of tea every day could put you at risk for bleeding from a minor cut or bump.

“It makes you more prone to bruising, explains Michelle Lee, MD, a board-certified plastic surgeon in Beverly Hills, California. “I require all my patients to stop drinking tea two to three weeks before surgery.”

11. Your medication may not work

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While the benefits of tea seem unlimited, talk with your doctor and pharmacist before brewing a pot every day. “Catechins can interfere with some heart and blood pressure medications,” warns Dr. Kouri. “It is important to discuss this with your doctor.”

How much tea should you drink?

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Studies vary on how many cups of tea to drink per day. You want to get the most benefits without overdoing the caffeine.

“To get the maximum health benefits from green tea, it is most effective to drink three to five cups of green tea per day,” recommends Dr. Kouri.

What about black tea? To boost your heart health specifically, Dr. Naidoo advises people drink three cups of black tea per day.

Which tea is the healthiest?

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When choosing a tea, make sure it is unsweetened. Even if some flavored teas contain no calories, they could still have artificial sweeteners and preservatives.

Opt for making your own tea as opposed to buying it already prepared. “The more tea leaves are processed, the less effective the catechins become, explains Dr. Kouri. “Green tea is minimally processed and has the greatest health benefits of the available teas.”

Remember, however, that all teas have potent antioxidants. So if you prefer another type of tea, keep sipping.

Pour a cup today

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While you can always have too much of a good thing, tea is a healthy choice for the vast majority of healthy adults.

“In general, those who drink green tea regularly are healthier than those who do not,” says Dr. Kouri. “It is very safe to drink and only has drawbacks when consumed in very large quantities.”

So claim those health benefits and get steeping today.

About the Experts

  • Anthony Kouri, MD, is an orthopedic surgeon in Toledo, Ohio.
  • Uma Naidoo, MD, is a nutritional psychiatrist and the Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital and Faculty at Harvard Medical School.
  • Michelle Lee, MD, is a board-certified plastic surgeon in Beverly Hills, California.

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Sources
Medically reviewed by Samantha Cassetty, MS, RD, on March 23, 2021
Author
Carrie Madormo, RN, MPH
Carrie has been a health, nutrition, and wellness writer since 2016 after working a decade in nursing. As a mom of three young children, she’s particularly passionate about producing research-backed content on women’s health, parenting, nutrition, and healthy living for the whole family. In addition to writing content for digital and print publ...
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Carrie Madormo, RN, MPH
Medical Reviewer
Samantha Cassetty, MS, RD
Samantha Cassetty, MS, RD is a nationally recognized food, nutrition, and wellness expert with a private nutrition counseling practice. She previously served as the nutrition director for Good Housekeeping and nutrition correspondent for Drop 5 Lbs with Good Housekeeping on the Cooking Channel. Cassetty is a contributor to the New York Times bestse...
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Samantha Cassetty, MS, RD