Quick Answer
Drinking 2 cups of tea a day is generally considered safe and potentially beneficial for health. Tea contains antioxidants and other plant compounds that may help protect against certain diseases. However, tea also contains caffeine, which some people may need to limit for health reasons. As long as you tolerate caffeine well, enjoy tea in moderation as part of a healthy diet.
What are the potential benefits of drinking 2 cups of tea per day?
Here are some of the evidence-based potential health benefits associated with drinking 2 cups of tea per day:
May help protect heart health
Some research shows that regularly drinking tea may help reduce the risk of heart disease. Tea contains flavonoids, which are antioxidants that may help improve cholesterol levels, blood pressure, and blood vessel function (1, 2).
May support brain health
Compounds in tea like L-theanine, caffeine, and EGCG have been linked to improved mood, focus, and cognitive performance. Regularly drinking tea may help reduce risk of cognitive decline (3).
May help with weight loss
Replacing calorie-containing beverages like juice or soda with tea can support weight loss goals. Compounds in some teas may also mildly boost metabolism (4).
May strengthen bones
Tea contains flavonoids that have been associated with improved bone mineral density. Drinking tea may help reduce the risk of bone fractures, especially as we age (5).
May help manage blood sugar
Some research shows a link between regular tea drinking and better blood sugar control. This may reduce risk of developing type 2 diabetes (6).
What potential risks are there to drinking 2 cups of tea daily?
Here are some potential downsides to keep in mind:
Caffeine content
Tea contains caffeine, though less than coffee. Consuming over 400mg caffeine per day may cause side effects like anxiety, headaches or sleep issues in some (7).
Interactions with medications
The caffeine in tea may interact with some medications including antibiotics, bronchodilators, psychiatric medications, and blood pressure medications (8).
Staining of teeth
Tea contains tannins that can stain teeth over time. Minimizing staining by rinsing mouth after drinking and brushing teeth daily (9).
Blood thinning effects
Very high intakes of green tea may affect blood clotting and interact with blood thinning medications. Moderate intake is likely safe for most people (10).
GI upset
Drinking too much tea could lead to nausea, diarrhea or upset stomach due to the caffeine content. Staying under 5 cups daily minimizes risk (11).
How much caffeine is in tea vs coffee?
The caffeine content can vary by tea type, but generally:
Black tea:
– 1 cup: 47mg caffeine
Green tea:
– 1 cup: 28mg caffeine
Coffee:
– 1 cup: 95mg caffeine
So 2 cups of tea contains less caffeine than 1 cup of coffee, on average. Those sensitive to caffeine may still need to moderate intake.
Does the temperature of the tea affect the benefits?
Hot vs. iced tea
Most research on tea has focused on hot tea. However, the key beneficial compounds like antioxidants and polyphenols are present regardless of temperature.
Iced tea may contain fewer tannins and be less likely to stain teeth. But both hot and iced tea can provide benefits (12).
Tea temperature and cancer risk
Very hot tea over 158°F (70°C) may slightly increase risk of esophageal cancer. Letting tea cool slightly before drinking minimizes this risk. Tea consumed at lower temperatures does not appear to increase risk (13).
What types of tea are healthiest?
All non-herbal teas (green, black, white, oolong, etc.) come from the same tea plant and offer similar benefits. However, they differ in terms of:
Caffeine content
– White tea: 6 to 60mg per cup
– Green tea: 25 to 50mg per cup
– Black tea: 47 to 90mg per cup
Antioxidants
– White and green teas have higher antioxidant levels than black tea. But black tea still contains substantial antioxidants.
Flavonoids
Thearubigins predominate in black tea while catechins predominate in green tea. Both offer benefits.
Herbal teas offer fewer antioxidant and caffeine benefits than non-herbal teas. But they provide hydration and may have benefits from other plant compounds.
Overall, the tea highest in antioxidants contains the most benefits. But regularly drinking any non-herbal tea can be healthy.
Does adding milk reduce the health benefits?
Adding milk may reduce the antioxidant capacity of tea. However, research shows that milk does not block the absorption of polyphenols and people can still benefit from tea with milk added (14).
The proteins in milk may actually bind to tea compounds and enhance their anti-inflammatory effects, offsetting the reduced antioxidants (15).
While tea is maximally beneficial consumed plain, adding milk does not make it unhealthy. Just be sure to avoid exceeding recommended saturated fat intake.
Does tea contain tannins? Are they bad for you?
Yes, tea contains tannins. Tannins are naturally occurring plant compounds that can bind to minerals and proteins. Potential effects of tannins include:
Benefits
– Powerful antioxidants that may reduce inflammation and blood pressure
Neutral
– Bitter taste
– Impart dark color to teas
– May bind iron decreasing absorption
Potential risks
– Can stain teeth with long-term use
– May impair absorption of non-heme iron at high intakes
Moderate tea intake as part of a balanced diet poses little risk from tannins. More research is needed on long-term impacts of high intake.
Should you drink tea before or after a meal?
This depends on your goals:
Before a meal
– May suppress appetite slightly aiding weight loss
– Should not impair nutrient absorption
After a meal
– May help digestion
– Bioactive compounds may be better absorbed as food slows transit time
One study found increased antioxidant capacity in blood when tea was consumed after vs. before a meal (16).
Drinking tea before a meal may be better for appetite control while after a meal may enhance nutrient absorption. Either is likely fine.
Is drinking tea at night a bad idea?
This depends on the individual. Potential downsides of evening tea:
– Caffeine may impair sleep quality if consumed too close to bedtime
– Increased bathroom trips can disrupt sleep
However, for those who tolerate caffeine well, tea at night may be just fine. To minimize risks:
– Avoid tea 1-2 hours before bedtime
– Limit tea to 1-2 cups in the late afternoon/evening
Those with insomnia or anxiety may be more sensitive to caffeine at night. Herbal options like chamomile and lavender may be better.
What is the healthiest way to prepare tea?
Here are some tips for maximizing health benefits when preparing tea:
– Use fresh, pure water. Do not use distilled or softened water, which can influence flavonoids.
– Preheat teapot/cup with hot water to prevent temperature drop when tea is added.
– Steep black tea for 3-5 minutes, green tea for 2-3 minutes, white tea for 1-3 minutes. Longer steeping increases bitter tannins.
– Do not overboil water, which can decrease antioxidants. Use water just before boiling point.
– Drink tea plain or add light amount of milk/sweetener if desired. Limit to a teaspoon of honey or milk per cup.
– Drink tea freshly brewed or store in fridge up to 1 day. Reheating used tea leaves reduces flavonoids.
Does tea expire and go bad?
Dry tea leaves do not spoil. Properly stored tea can maintain flavor and beneficial compounds for 1-2 years or longer. Signs of low quality, expired tea include:
– Faded color
– Lack of flavor/weak taste
– Dusty/crumbly dry leaves
– Wet or moldy leaves
– Off odors
Tea can absorb odors and flavors when improperly stored so use airtight containers. Oxygen exposure also leads to deterioration over time. Keep tea in dark, cool cupboards for longest shelf life.
Can drinking too much tea be dangerous?
Drinking high amounts of tea is generally not recommended long-term. Potential risks of too much tea may include:
Caffeine overdose
Excess intake of caffeine from tea, especially in sensitive individuals, may cause rapid heartbeat, anxiety, trouble sleeping and headaches.
Iron deficiency
Very high consumption of tannin-rich teas by those with marginal iron status could potentially increase risk of deficiency over time.
Kidney/liver damage
Extremely excessive use of certain supplements containing green tea extract have been linked to rare cases of liver and kidney damage. Moderation is key.
Medication interactions
High intake of tea may amplify the effects of certain medications changed by the liver due to tea compounds. Could increase side effects.
For most people drinking moderate amounts of tea, such as 1-5 cups per day, these risks are unlikely. But those with underlying conditions or on medications should exercise caution.
Conclusion
Based on the research, drinking around 2 cups per day of tea can be part of a healthy lifestyle for many people. Tea contains beneficial antioxidants and polyphenols that may help reduce risk of certain diseases when consumed in moderation as part of a balanced diet. However, drinking too much tea, especially on an empty stomach, may have adverse effects due to the caffeine and tannin content. Those with anxiety disorders, insomnia or certain medical conditions may want to limit intake. Overall, enjoying tea in reasonable amounts is likely safe for most and may boost your health.
