What happens to your body when you drink tea every day

By: Lauren Manaker M.S., RDN, LD, CLEC
Reviewed by Dietitian: Sarah Pflugradt, Ph.D., RDN, CSCS

Sipping on a cozy cup of tea every day may be one of the best things you can do for your health.

Drinking tea may improve your heart health, immune function and attention span. The polyphenols in tea are antioxidants that help reduce the risk of cancer. Enjoy tea hot or cold, with milk or flavorings, as a refreshing and hydrating beverage.

“Tea” is a term that encompasses both true teas and herbal teas. But only four teas fall under the true tea category, all derived from the Camellia sinensis plant: green tea, black tea, oolong tea and white tea. What makes each true tea unique in both flavor and health benefits is whether the leaves are heated or oxidized during processing. Herbal teas are not true teas; instead, they are drinks made by steeping herbs, flowers, roots or other ingredients in water. However, some herbal teas contain unique compounds that may offer health benefits.

No matter how you enjoy your tea, drinking tea every day can have a profound positive impact on your overall health. Tea is one of the most commonly consumed beverages throughout the world.

Why we love tea

1. It may help with blood pressure regulation

Although true teas provide very little in the macronutrient department, they are a source of a plant compound called flavan-3-ols.

• An 8-ounce serving (about 240ml) of green tea provides 319 milligrams of flavan-3-ols; black tea provides 277 mg.
• One specific flavan-3-ol found in true tea is epigallocatechin-3-gallate (EGCG), which has anti-inflammatory properties.
• Consumption of flavan-3-ols is linked to heart-health benefits, including a reduction in blood pressure, cholesterol and blood sugar.
• Research suggests aiming for 400 to 600 mg of flavan-3-ols each day (the amount in about two cups of black or green tea).

2. It may reduce the risk of some cancers

Tea consumption may have protective effects against some types of cancer, particularly oral cancer. Weaker evidence suggests a link with breast, endometrial and liver cancers. Tea’s polyphenols, which have antioxidant properties, may soak up the free radicals that contribute to cancer development and may suppress the growth of cancer cells.

3. It may help your attention span

True teas contain L-theanine, an amino acid, which may help people feel more alert and focused. L-theanine (especially in Matcha and green tea) has been shown to improve attention, ultimately boosting working memory, and helping to increase certain brain waves that enhance cognition.

4. It may support your immune system

Varieties of tea, like black and green, are rich in polyphenols. EGCG and theaflavin may support immune health. Additionally, tea is rich in compounds with anti-inflammatory properties, which also support immune health.

5. It may support longevity

A study evaluating half a million tea drinkers in the United Kingdom showed that higher black tea intake was associated with a 13% reduced risk of death from any cause for those who drank two or more cups per day. Tea drinking was also linked to a lower risk of death from cardiovascular disease and stroke.

6. It can support hydration

Tea counts as fluid, helping you stay hydrated throughout the day. Staying hydrated can help you stay cognitively sharp, regulate your body temperature, and keep your digestion regular.

Nutrition information

The many polyphenols in tea are responsible for its antioxidant and anti-inflammatory health benefits. Tea is a sugar-free, low-carb, low-calorie and low-sodium drink. Both caffeinated and decaf teas contribute to hydration.

Nutrient (for 1-cup serving)	Brewed Herbal Chamomile Tea	Brewed Black Tea
Calories	2	2
Total Carbohydrates	1 g	1 g
Total Sugars	0 g	0 g
Protein	0 g	0 g
Total Fat	0 g	0 g
Sodium	2 mg	7 mg

Is tea safe for everyone?

While drinking tea offers many benefits, this habit may have some downsides:

• Teeth Staining: Black tea consumption may cause teeth to stain or become discolored. Adding some milk to your beverage may minimize the discoloration.
• Sleep Disruption: If you are sensitive to caffeine, a caffeinated tea may keep you awake. Choose a decaffeinated tea (decaf) or an herbal tea (naturally decaffeinated) for a sleep-friendly beverage.
• Iron Absorption: Black and green teas contain natural compounds called tannins and oxalates. These compounds may affect your body’s ability to absorb iron, an essential mineral.

4 ways to enjoy tea

There are many types of tea and many ways to enjoy it, hot or cold:

1. Commercially available: Usually in tea bags, this is a convenient option. Be sure to check that ingredients do not include added sugar.
2. Loose leaf: This tea may result in a richer-tasting beverage, but you need a method to strain the leaves (like an infuser).
3. Kombucha: A fermented tea that creates natural probiotics.
4. Flavor Additions: You may enjoy a splash of milk or cream, or a drizzle of honey. Tea is also excellent infused with citrus.

Our expert take

Drinking tea every day is a healthy habit that may benefit your health in various ways. Not only is it a low-calorie drink, but black, green, oolong and white teas contain unique compounds like flavan-3-ols that support heart health. Getting in the habit of drinking tea every day is a simple way to support your health in an extremely low-effort way.