What Happens to Your Body When You Drink Tea Every Day

No matter how you enjoy your tea—whether in a fancy cup with a scone, in a to-go cup over ice, or in your favorite cozy mug by the fire—drinking tea daily can have a profound impact on your health. Tea is the second most-consumed beverage worldwide after water, with over two-thirds of the global population drinking it regularly. If you’re curious about the effects of this habit on your body, read on to discover the numerous benefits of daily tea consumption.

Tea Nutrition Facts

Tea includes both true teas and herbal teas. True teas come from the Camellia sinensis plant and include green, black, oolong, and white tea. The differences in these teas lie in the processing methods, such as heating and oxidizing the leaves.

Herbal teas, on the other hand, are made by steeping herbs, flowers, roots, or other ingredients in water. Although they are not true teas, many herbal teas contain unique compounds that offer health benefits depending on their ingredients.

True teas are rich in flavan-3-ols, plant compounds known for their health benefits. According to a 2022 issue of Advances in Nutrition, an 8-ounce serving of green tea contains 319 milligrams of flavan-3-ols, while the same serving of black tea contains 277 mg. One particular flavan-3-ol, epigallocatechin-3-gallate (EGCG), has anti-inflammatory properties (International Journal of Molecular Sciences, 2023).

True teas also contain L-theanine, an amino acid that may enhance alertness (Cureus, 2021).

Nutrient Comparison

Nutrient	1-cup serving of brewed herbal chamomile tea, USDA	1-cup serving of brewed black tea, USDA
Calories	2	2
Total Carbohydrates	1 g	1 g
Dietary Fiber	0 g	0 g
Total Sugars	0 g	0 g
Protein	0 g	0 g
Total Fat	0 g	0 g
Saturated Fat	0 g	0 g
Sodium	2 mg	7 mg

Health Benefits of Tea

Tea is a simple addition to a healthy diet and has been enjoyed across cultures for centuries. Here are some of the unique health benefits for regular drinkers of green, black, oolong, or white tea.

Better Blood Pressure

Consuming flavan-3-ols is linked to heart-health benefits, such as reducing blood pressure, cholesterol, and blood sugar levels. Aim for 400 to 600 mg of flavan-3-ols daily, which you can get from about two cups of black or green tea (Advances in Nutrition).

Reduced Cancer Risk

Cancer risk is influenced by many factors, some of which are beyond your control, like genetics. However, drinking tea may help lower the risk of certain cancers. Research from Advances in Nutrition (2020) indicates that tea consumption may protect against some types of cancer, particularly oral cancer. Tea’s polyphenols, with their antioxidant properties, may neutralize free radicals and inhibit cancer cell growth.

Improved Attention

Green tea contains L-theanine, which has been shown to boost brain health. A study in the Journal of Medicinal Food (2021) suggests that L-theanine can enhance attention and working memory by increasing specific brain waves that support cognition.

Supported Immune System

Black and green teas are rich in polyphenols, such as EGCG and theaflavin, which may enhance immune health (Frontiers in Immunology, 2020). These teas also have anti-inflammatory properties that support overall immune function.

Longer Life

A 2022 study in the Annals of Internal Medicine found that drinking two or more cups of black tea daily was associated with a 13% reduced risk of death from any cause. Tea consumption was also linked to a lower risk of death from cardiovascular disease, ischemic heart disease, and stroke.

Enhanced Hydration

Tea contributes to your daily fluid intake, helping you stay hydrated. Proper hydration is crucial for cognitive function, body temperature regulation, and digestive health, according to the CDC.

Potential Side Effects

While tea offers many health benefits, there are some potential downsides to consider.

Stained Teeth

Drinking black tea can lead to teeth staining or discoloration. Adding milk to your tea may help reduce this effect.

Difficulty Sleeping

If you’re sensitive to caffeine, drinking caffeinated tea may disrupt your sleep. Consider opting for decaffeinated or herbal teas, which are naturally caffeine-free, for a more restful night.

Trouble Absorbing Iron

Compounds in black and green teas, such as tannins and oxalates, can interfere with iron absorption, an essential mineral for oxygen transport in the blood (Korean Journal of Family Medicine, 2023).

How to Choose the Best Tea

Selecting the best tea is easy with a few tips. Ensure your tea is fresh by checking the expiration date. Loose-leaf tea often provides a richer flavor, while tea bags offer convenience—choose according to your preference. Opt for teas without added sugars to keep your drink healthy.

The Bottom Line

Drinking tea daily is a healthy habit that can offer numerous benefits, including improved heart health, better attention, and a supported immune system. It’s a low-calorie, low-effort way to enhance your overall health. By choosing fresh, sugar-free teas, you can enjoy these benefits while minimizing potential downsides.

Incorporating tea into your daily routine is a simple yet effective way to support your well-being. Whether you prefer green, black, oolong, or white tea, the unique compounds found in these true teas can contribute significantly to your health

A Quick Review

Drinking tea every day can significantly benefit your health. True teas like green, black, oolong, and white tea are rich in flavan-3-ols, which support heart health and have anti-inflammatory properties. Regular tea consumption can improve blood pressure, reduce cancer risk, boost attention, support the immune system, and enhance hydration. However, be mindful of potential downsides such as teeth staining and reduced iron absorption. Choose fresh, sugar-free teas to maximize benefits.