:max_bytes(150000):strip_icc():format(jpeg)/Health-GettyImages-1910368143-e5cc488d714b4ce4adf236efb5d9a321.jpg "Up-close image of a woman blowing on a hot cup of tea to cool it down.")
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- Tea contains plant compounds that may support beneficial gut bacteria.
- Tea may also support mood, focus, and stress levels through compounds like L-theanine.
- For the most health benefits, opt for unsweetened tea when possible.
Tea is one of the most popular beverages in the world, and research suggests it may offer benefits beyond hydration and comfort. Drinking tea regularly supplies polyphenols and other compounds linked to gut health, metabolism, and mood.
Your Gut Health May Improve
Tea is rich in antioxidant compounds called polyphenols. Research suggests tea polyphenols may help increase beneficial bacteria, like Bifidobacterium and Lactobacillus, while reducing the growth of some harmful bacteria. This may support a healthier gut microbiome.
Tea compounds, especially those found in green tea, may help increase short-chain fatty acids (SCFAs). SCFAs fuel intestinal cells, help regulate inflammation, and strengthen the gut lining.
A healthy gut microbiome plays a role in digestion, inflammation, immune health, and mood. This is often called the gut-brain axis, the communication system between the gut and brain. Research suggests gut imbalance may be linked to conditions like obesity, type 2 diabetes, anxiety, and depression.
Your Metabolism May Get a Boost
Some teas, including green, black, and oolong tea, may support metabolism and body composition.
Green tea is rich in antioxidants called catechins, especially epigallocatechin gallate (EGCG), which may help support fat burning.
Black tea contains compounds called theaflavins and thearubigins that may help reduce body fat, including visceral fat (fat stored deep in the belly around organs). Some evidence suggests black tea polyphenols may be more effective than green tea polyphenols for weight management, though more research is needed.
Oolong tea contains polyphenols that may help increase how efficiently your body uses fat for energy. A 2020 study found that drinking oolong tea for two weeks increased fat oxidation (the process of breaking down fat for energy).
These teas also contain caffeine, which may slightly increase the number of calories your body burns.
While the research is promising, tea is not a quick fix for weight loss or metabolism. Diet quality, sleep, stress, movement, and overall habits still matter most.
Your Mood and Brain Health May Improve
Green and black tea contain caffeine and L-theanine, an amino acid found naturally in tea leaves. While research is limited, L-theanine may support a calm, focused feeling, especially when paired with caffeine.
A 2025 research review found that green tea and its compounds, including L-theanine and EGCG, may help improve mood symptoms, especially symptoms of depression. Studies also reported improvements in anxiety, stress, and sleep, though more research is needed.
Some people find tea helps them feel calmer or more focused during the day. However, this can vary depending on caffeine sensitivity and the type of tea consumed.
Are There Any Risks to Watch Out For?
Tea is generally considered safe for most people, but there are a few things to keep in mind. Some teas contain caffeine, which may cause jitters, anxiety, headaches, sleep problems, or digestive discomfort in some people.
If you are sensitive to caffeine, herbal teas such as chamomile, peppermint, ginger, or rooibos may be better options.
Drinking large amounts of tea may also interfere with iron absorption, especially when consumed with meals. This may be more important for people with iron deficiency or those at higher risk for low iron levels.
Some bottled or sweetened tea drinks can also be high in added sugar, which may counter some potential health benefits.
Tips for Adding Tea to Your Diet
Tea is easy to work into your routine and can be enjoyed hot or iced throughout the day.
You can enjoy tea in a variety of ways, including:
- Drink green or black tea in the morning for a mild caffeine boost
- Try herbal teas like chamomile or peppermint in the evening
- Make iced tea at home instead of buying sweetened bottled versions
- Add lemon, ginger, mint, or cinnamon for extra flavor
- Use brewed tea in smoothies or matcha in yogurt and oatmeal bowls
- Keep unsweetened iced tea in the fridge for an easy drink option
