7 Health Benefits of Green Tea

Key takeaways:

Green tea benefits may include improved heart health, blood sugar control, and mood.
There isn’t good evidence that green tea leads to weight loss.
While brewed green tea is generally safe, green tea extracts may cause side effects such as stomach upset and liver toxicity.

Green tea is an unfermented tea that comes from the buds and leaves of the Camellia sinensis plant. It’s rich in antioxidants and other helpful compounds. This is why green tea is often thought of as the healthiest tea you can drink. Many of its proposed health benefits trace back to ancient Eastern traditions.

But what does the evidence show? Here, we’ll break down what the research says about potential health benefits of green tea.

Science-backed green tea benefits for health

Green tea contains compounds, called polyphenols, that have many positive effects on your health. Specifically, green tea is rich in a class of polyphenols called catechins. These catechins work as antioxidants — nutrients that help protect cells from damage.

The most abundant catechin in green tea is epigallocatechin-3-gallate (EGCG). EGCG compounds have anti-inflammatory effects, which may contribute to the health benefits of drinking green tea.

1. Lower blood pressure

Green tea may help boost heart health in a few different ways. The catechins in green tea may help lower blood pressure. Some research shows that taking green tea supplements can lower blood pressure. The effect appears to be more pronounced in people with high blood pressure. But studies suggest it may also have a lowering effect in people whose levels are already in the normal range.

2. Better blood sugar balance

Research suggests that drinking green tea may help improve blood sugar control and insulin sensitivity. One meta-analysis showed that green tea may lower fasting glucose, insulin levels, and hemoglobin A1C in people with Type 2 diabetes.

Another study that looked at adults in China found that those who drank green tea every day were less likely to develop diabetes compared to those who didn’t drink green tea or drank other types of tea.

3. Improved mood

Green tea also contains L-theanine, an amino acid that promotes relaxation and may improve cognitive function.

In one review, researchers found that drinking green tea or taking green tea extract could improve mood and lower symptoms of depression. Another study found that teens who drank 6 cups of decaffeinated green tea a day for 6 weeks showed fewer symptoms of depression, anxiety, and stress.

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While the benefits of green tea are promising, the quantity makes a difference. Many of the benefits of green tea are seen in those who are drinking 6 cups per day or taking a green tea extract supplement.

4. Better skin health

Research suggests that green tea can help protect the skin from sun damage. This may help explain why people who drink 5 or more cups daily appear to have a lower risk of developing skin cancer.

Green tea is often promoted for a wide range of other skin benefits — like reducing wrinkles and improving acne. However, much of the research behind these claims comes from lab and animal studies, not human trials. While these studies are promising, more research is needed to know if it’s helpful in people.

5. Lower risk of cancer

Drinking green tea regularly seems to be linked to a lower overall risk for cancer. The catechins in green tea may have anti-tumor effects. One large meta-analysis found that consuming green tea is linked to lower chances of developing:

Oral cancer
Ovarian cancer
Lung cancer
Endometrial cancer
Skin cancer

But most of these studies only show a link, not proof that green tea prevents cancer. And some studies didn’t find a link between green tea and cancer risk. More research is needed to know whether green tea can be used to help prevent or treat cancer.

6. Better heart health

Drinking green tea daily may lower the risk of heart disease. Researchers think this may be because green tea is linked to lower cholesterol levels and blood pressure — two major risk factors for heart disease.

In a large Japanese study, people who drank 5 or more cups of green tea daily had a 16% to 26% lower risk of death from heart-related causes.

That said, these studies can’t prove cause and effect. People who drink green tea often tend to lead overall heart-healthy lifestyles, which may play a role in these findings.

7. Better dental health

Green tea contains compounds that fight bacteria and lower inflammation. This may be why green tea has been linked to better oral health. Some research suggests that green tea may:

Lower the risk of dental cavities
Improve gum and bone health
Reduce bad breath

Gargling with green tea may help lower the risk of cavities. But the dental benefits of drinking green tea are less certain — and it shouldn’t replace regular brushing, flossing, or dental care.

Can you use green tea for weight loss?

Green tea is often promoted as a “miracle” drink for weight loss. But the evidence doesn’t support those claims. An extensive review found that drinking green tea only had a very small effect on weight loss for people who have extra weight. It also didn’t help people maintain weight loss.

Some newer studies suggest that green tea may support weight loss when combined with exercise. Other research has found that high-dose green tea extract (857 mg EGCG) helped women lose weight, while lower doses (360 mg EGCG) did not.

However, green tea extract isn’t the same as brewed green tea. At this time, there isn’t strong evidence that simply drinking green tea leads to meaningful weight loss.

Can green tea improve energy levels?

Yes, green tea may improve energy levels. Consuming moderate amounts of caffeine (less than 400 mg per day) can boost energy and alertness. Green tea contains about 30 mg to 50 mg of caffeine per 8 oz cup — roughly half the amount found in a typical cup of coffee.

Because of this lower caffeine content, green tea may provide a gentle energy boost without the jittery or “wired” feeling that some people experience after drinking coffee.

Is green tea good for you?

In general, green tea is good for you. It contains naturally occurring compounds that may support overall wellness, especially when it’s part of a balanced diet and healthy lifestyle. That said, green tea isn’t a magic fix, and the benefits seen in research tend to be modest. In fact, you’d probably need to drink quite a bit of it to see noticeable effects.

As with most foods and beverages, it’s helpful to think about both health benefits and side effects of green tea. While green tea is generally safe in moderate amounts, it may not be the best option for everyone — particularly in larger quantities.

Can you drink too much green tea?

While brewed green tea is generally safe, green tea extract supplements have much higher doses of EGCG and other catechins, which can have harmful side effects. These include:

Stomach upset
Liver toxicity
Insomnia
Skin rashes
Spikes in blood pressure

How many cups of green tea should you drink a day?

To be safe, drink less than 8 cups of green tea daily. Drinking green tea in excess could lead to consuming too much caffeine.

Green tea does contain caffeine. So, if you’re pregnant, limit your consumption to 6 cups a day. That way, you stay within the 200 mg recommended limit.

Finally, it’s possible that high doses of green tea may get in the way of the effects of some prescription medications, including some statins, antibiotics, and beta blockers. So, it’s always a good idea to talk to your primary care provider first before taking green tea extract with prescription medications.

Ways to enjoy green tea

Green tea can be enjoyed in many delicious ways. Try adding:

Ice cubes for a refreshing drink
A splash of milk or your favorite creamer
Add spices and milk to create chai green tea
A little bit of honey and lemon to cut through some of the natural bitterness
Ginger for warmth and spice
Matcha powder to smoothies or baked goods

Frequently asked questions

Green tea doesn’t target just one organ in the body. Research suggests that compounds in green tea may support your liver, heart, brain, and skin.

An 8 oz cup of brewed green tea typically contains about 30 mg to 50 mg of caffeine. The exact caffeine content of green tea depends on the type of tea, how long it’s steeped, and the water temperature used.

Green tea might help with bloating. Some studies suggest that green tea can help promote the growth of healthy bacteria in the gut, which may improve digestion. There isn’t enough research to say it works for everyone, but moderate drinking is generally safe and unlikely to cause harm.

The American Pregnancy Association recommends talking to your healthcare team or midwife about whether you should drink green tea while you’re pregnant. That’s because green tea contains caffeine, which may cross the placenta and affect the developing baby. The American College of Obstetricians and Gynecologist (ACOG) says that up to 200 mg of caffeine daily is likely safe during pregnancy. This would equal about 4 or 5 cups of green tea daily.

The bottom line

Some of the claims surrounding green tea’s benefits are overblown. However, that doesn’t mean green tea isn’t a healthy drink choice — especially compared to sodas and other sugary drinks.

And remember, green tea on its own is unlikely to have a huge benefit. Be sure to also eat various fruits and vegetables, along with healthy fats, protein, and whole grains for an all-around well-being boost.

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Written by:

Lindsay Boyers, CHNC

Lindsay Boyers, CHNC, is a functional nutritionist, licensed esthetician, writer, and editor with over a decade of experience in evidence-based health, wellness, and skincare writing.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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