The optimal amount of daily green tea intake for heart health benefits is unknown. Green tea benefits brain health by:. Green tea contains caffeine , a stimulant that boosts mood, energy levels, reaction time, and memory.

Along with caffeine, green tea contains L-theanine , an amino acid that positively affects mood, lowers stress, and boosts dopamine and serotonin production. Caffeine and L-theanine work together to improve mood, reaction time, attention, and memory. Research shows that the catechins in green tea, such as EGCG, fight free radicals, protect neurons brain cells from damage, and delay or prevent the death of these cells.

Several studies investigating the connection between green tea consumption and weight loss have found that the caffeine and catechins in green tea may speed up metabolism and help burn fat.

One study exploring the effects of green tea extract GTE on weight loss found that 12 weeks of GTE supplementation led to significant weight loss and lower body mass index BMI for study participants.

Type 2 diabetes is associated with elevated blood sugar levels, which occurs when the body doesn't produce enough insulin or use it correctly. Studies show that green tea may protect against type 2 diabetes by regulating blood sugar levels and improving insulin resistance.

A review and analysis of 19 studies involving over 1 million adults across eight countries found that drinking at least four cups of black, green, or oolong tea per day over 10 years may contribute to a reduced risk of type 2 diabetes. The review and analysis researchers noted that the study's data was subjective and potentially skewed by additional lifestyle factors.

A study on Chinese adults showed that daily green tea consumption is associated with a lower risk of type 2 diabetes and a reduced risk of diabetes-related health complications and mortality in people with diabetes. Green tea is rich in polyphenols, which help fight free radicals and may help protect cells and DNA from damage.

The antioxidant properties in green tea also play a role in cancer prevention. Oxidative damage is linked to chronic inflammation, which can lead to cancer development.

Research shows that antioxidants in green tea may help lower the risk of certain types of cancers, including:. Remember that green tea alone does not reduce your risk of these cancers. Maintaining healthy lifestyle behaviors is essential to improving your overall health. It is OK to drink green tea every day.

In fact, drinking up to eight cups of green tea per day is considered safe. Drinking more than the recommended amount may cause side effects associated with too much caffeine , such as:. Talk to your healthcare provider before consuming green tea or green tea extracts if you:.

If you are breastfeeding , green tea is safe for consumption, but remember that caffeine passes through breast milk and can affect your baby. Select a high-quality tea from a reputable company. Look for information on the product label about when and how the tea was processed and packaged.

Green tea is available in bags, sachets, loose-leaf, or a powder form known as matcha. Tea bags and sachets come with a standard amount of leaves, and loose-leaf is typically sold in tin canisters or resealable sacks. Some people may purchase green tea in bags or sachets for ease of use.

You can choose how many leaves you use with loose-leaf green tea based on your flavor preferences. You can enjoy green tea as an iced or hot beverage. It is typically prepared by brewing the tea in hot water at 90 degrees Celsius or degrees Fahrenheit just below boiling.

You can steep the tea for as long as you'd like; the longer you steep it, the stronger the flavor. For a lighter-tasting tea, two minutes should be sufficient. For a more robust flavor, steep it for three to five minutes. Adding milk, sugar, or honey may enhance the flavor of green tea; however, these additions may alter the tea's nutritional content.

Some studies suggest that adding milk to green tea may reduce its antioxidant benefits. Store your tea in a sealed, airtight container in a dark cupboard at room temperature.

Some research suggests that storing tea at a low temperature may help prolong its shelf life and protect it from oxidation.

Green tea extracts are available in capsule, liquid, and powder forms. Keep the following in mind when shopping for a green tea extract supplement:. Green tea provides several science-backed health benefits. The antioxidants in green tea can help protect your heart, improve brain health, promote weight loss, regulate blood sugar, and protect against certain types of cancer.

Green tea is generally safe in moderation, and most adverse side effects are related to its caffeine content. Pregnant or breastfeeding people, people with liver disease, or those taking beta-blockers should consult their healthcare provider before adding green tea to their daily routines.

The benefits of green tea can impact various areas of your health. Though regularly consuming brewed green tea or green tea supplements can contribute to your health, remember that green tea alone does not reduce your risks.

Yang CS, Chen G, Wu Q. Recent scientific studies of traditional Chinese medicine, tea, on prevention of chronic diseases. J Tradit Complement Med. National Center for Complementary and Integrative Health. Green tea. Khan N, Mukhtar H. Tea polyphenols in promotion of human health.

Musial C, Kuban-Jankowska A, Gorska-Ponikowska M. Beneficial properties of green tea catechins. Int J Mol Sci. Xu R, Yang K, Li S, et al. Effect of green tea consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials.

Nutr J. Chung M, Zhao N, Wang D, et al. Dose-response relation between tea consumption and risk of cardiovascular disease and all-cause mortality: a systematic review and meta-analysis of population-based studies.

Adv Nutr. Lange KW. Tea in cardiovascular health and disease: a critical appraisal of the evidence. Food Sci Hum Wellness. Dietz C, Dekker M. Effect of green tea phytochemicals on mood and cognition.

Curr Pharm Des. Fiani B, Zhu L, Musch BL, et al. The neurophysiology of caffeine as a central nervous system stimulant and the resultant effects on cognitive function. Rothenberg DO, Zhang L.

Mechanisms underlying the anti-depressive effects of regular tea consumption. Pervin M, Unno K, Ohishi T, et al. Beneficial effects of green tea catechins on neurodegenerative diseases. Zhang J, Wang A, Zhang X, et al. Association between tea consumption and cognitive impairment in middle-aged and older adults.

BMC Geriatr. Lin Y, Shi D, Su B, et al. The effect of green tea supplementation on obesity: A systematic review and dose-response meta-analysis of randomized controlled trials. Here, we'll get into that science, plus how much you need to reap the benefits. Christine Fiorentino is a home chef, food writer and on-camera personality.

At 32, she made the bold decision to leave a decade-long teaching career to pursue her passion for cooking and food media full-time. She's the creator of Three Birds One Stove, a positive and inspiring space for home cooks, and has been featured in a number of lifestyle publications and shows, including Food Network, The Dr.

Oz Show and Martha Stewart Living. 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? 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 has an excellent antioxidant profile. It is rich in polyphenols, which contribute additional antioxidant and anti-inflammatory properties.

A study performed on 40 participants at Ohio State University found that green tea extract lowered blood sugar and decreased gut inflammation and permeability in both healthy people and people with metabolic syndrome.

According to the American Heart Association , "Studies show tea consumption, along with a heart-healthy diet, may improve some brain function. One study in Neuropharmacology revealed that "people who took milligrams of L-theanine made fewer errors in an attention task than those in the placebo group.

Drinking 50 mg of caffeine or combining the L-theanine and caffeine also improved people's focus. Green tea may help defend against heart disease by supporting healthy cholesterol.

Studies also show that green tea may reduce blood sugar levels and help prevent type 2 diabetes. Experts believe that catechins, one type of antioxidant found in green tea, may be responsible for this cholesterol-lowering effect.

Green tea can help to soothe the symptoms of gastrointestinal disorders and relieve bloating by eliminating the buildup of gas in the intestine. The results revealed the proportion of Bifidobacteria a type of good bacteria in your gut increased proportional to green tea consumption, which means that green tea consumption might help act as a prebiotic and improve the colon environment.

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.

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.

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 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 the inclusion of added sugar or even an excess amount of honey.

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. 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.

Several studies have found that green tea helps lower blood pressure. Scientists at the University of California found that antioxidants in tea help open ion channels, which can relax the muscles that line blood vessels. When the cells relax, the blood vessels dilate and, as a result, blood pressure is reduced.

Those with an iron deficiency may want to limit or completely avoid green tea.

From weight loss to improved digestion, these are some of the possible benefits of green tea that research suggests. Green tea is made from the leaves of the Camellia sinesis plant, just like all other nonherbal teas. The delicate processing techniques are thought to be among the reasons why green tea is so rich in nutrients and antioxidants — all of which may lead to a range of health benefits.

In fact, according to the National Center for Complementary and Integrative Health NCCIH , green tea has been used in Chinese and Japanese medicine practices for centuries. RELATED: The Absolute Best Teas for Your Health. The potential health benefits of green tea can also vary based on the brand you choose, as well as the way you make it, says Casper.

Newer to the scene and also being talked up for its potential benefits is matcha green tea. Matcha is made from ground whole green tea leaves mixed with freshly boiled water.

Learn more about the possible health benefits of green tea and how this popular drink can help complement a healthy diet and lifestyle. Unlike other types of tea, green tea contains high levels of compounds called catechins. The most notable catechin is epigallocatechingallate EGCG.

RELATED: 8 Teas That Can Help or Harm Your Heart. But research involving green tea extract shows it may help. Namely, the caffeine in green tea may help suppress appetite and speed calorie burning through a process called thermogenesis, suggests one study.

Your best bet? RELATED: The 10 Most Famous Fad Diets of All Time. Drinking too much caffeine can give you the jitters and affect your sleep, but the stimulant can also help keep you regular.

It, too, has caffeine but less than coffee. According to the Mayo Clinic , an 8-ounce oz cup of caffeinated brewed coffee contains between 95 and milligrams mg of caffeine, whereas an 8-oz cup of brewed green tea contains between 25 and 29 mg of caffeine.

In one study , rats given green tea extract in drinking water that were then induced with the autoimmune disease rheumatoid arthritis RA developed less severe symptoms than rats with RA that drank plain water.

More studies are needed in humans, but the researchers note that green tea extract may be helpful when used along with conventional RA treatment.

Green tea may also help treat skin conditions such as eczema and genital warts, per a research article. People with type 2 diabetes have high blood sugar hyperglycemia due to a condition called insulin resistance, where the cells, muscles, and liver cannot effectively absorb glucose to energize the body.

Poorly managed diabetes can increase the risk of complications such as heart disease, neuropathy nerve damage , amputations, and eye problems, according to the American Diabetes Association.

But when part of a healthy type 2 diabetes diet, green tea may help reduce insulin resistance, according to a study in which participants who consumed milliliters of green or sour tea three times per day for four weeks saw positive results.

RELATED: Is Green Tea Good for People With Type 2 Diabetes? One of the most popular features of green tea, according to the NCCIH, is mental alertness. Caffeine itself is a stimulant to the central nervous system, which can cause issues when consumed in large amounts.

But the low caffeine content in green tea is just enough to wake you up without causing the anxiety and jitters associated with higher-caffeine products, such as coffee.

Cancer happens when free radicals attack healthy cells in the body, but antioxidant-rich foods and beverages like green tea are thought to help prevent this process, according to the National Cancer Institute. Particularly, the EGCG content appears to offer protection. One review cites research showing that green tea extract may help delay the onset and prevent the recurrence of certain types of cancer.

Nonetheless, much of the research on the connection between cancer prevention or treatment and green tea involves mice or cell cultures, not humans, and green tea extract, not green tea itself. In turn, this can lead to better heart health, according to research from Similar effects may be seen with black tea, too.

Large amounts of green tea, especially in supplemental form, may interact with these types of medications, according to the NCCIH. Having a cup of green tea may help reduce the symptoms of anxiety-related disorders such as generalized anxiety, obsessive-compulsive disorder, and social anxiety disorder.

A review cites research that suggests caffeine and the amino acid L-theanine work together to lower anxiety and influence other brain functions, including memory and attention.

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Medically Reviewed. National Center for Complementary and Integrative Health. Green tea. Khan N, Mukhtar H. Tea polyphenols in promotion of human health. Musial C, Kuban-Jankowska A, Gorska-Ponikowska M. Beneficial properties of green tea catechins. Int J Mol Sci.

Xu R, Yang K, Li S, et al. Effect of green tea consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials.

Nutr J. Chung M, Zhao N, Wang D, et al. Dose-response relation between tea consumption and risk of cardiovascular disease and all-cause mortality: a systematic review and meta-analysis of population-based studies.

Adv Nutr. Lange KW. Tea in cardiovascular health and disease: a critical appraisal of the evidence. Food Sci Hum Wellness. Dietz C, Dekker M. Effect of green tea phytochemicals on mood and cognition. Curr Pharm Des. Fiani B, Zhu L, Musch BL, et al. The neurophysiology of caffeine as a central nervous system stimulant and the resultant effects on cognitive function.

Rothenberg DO, Zhang L. Mechanisms underlying the anti-depressive effects of regular tea consumption. Pervin M, Unno K, Ohishi T, et al.

Beneficial effects of green tea catechins on neurodegenerative diseases. Zhang J, Wang A, Zhang X, et al. Association between tea consumption and cognitive impairment in middle-aged and older adults.

BMC Geriatr. Lin Y, Shi D, Su B, et al. The effect of green tea supplementation on obesity: A systematic review and dose-response meta-analysis of randomized controlled trials. Phytother Res. Chen IJ, Liu CY, Chiu JP, Hsu CH.

Therapeutic effect of high-dose green tea extract on weight reduction: a randomized, double-blind, placebo-controlled clinical trial. Clin Nutr. Xu R, Bai Y, Yang K, Chen G. Effects of green tea consumption on glycemic control: a systematic review and meta-analysis of randomized controlled trials.

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Harvard T. Chan School of Public Health. Dai Q, Liu S, Jiang Y, et al. Recommended storage temperature for green tea based on sensory quality.

J Food Sci Technol. National Institutes of Health Office of Dietary Supplements. Dietary supplements: what you need to know. Use limited data to select advertising. Create profiles for personalised advertising.

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