Green tea isn’t just a soothing beverage — it may also help protect your heart, brain and metabolism while lowering the risk of major chronic disease.
On the flipside, sugary bottled teas and bubble teas could do more harm than good.
Beyond heart and metabolic benefits, drinking tea is linked to better brain function, reduced muscle loss in older adults, and anti-inflammatory and antimicrobial effects.
Tea comes from the leaves of Camellia sinensis and has been enjoyed worldwide for centuries.
Originally valued for medicinal purposes, it eventually became a daily drink.
Researchers are especially interested in the high levels of polyphenols found in tea, particularly catechins, which may be responsible for many of its health benefits.
While green tea has been studied extensively, less is known about black, oolong and white teas — and how they compare.
The review also flags risks tied to additives and contaminants in commercially produced tea products.
Gaps in Tea Research
The review, published in Beverage Plant Research (2026) by Mingchuan Yang and Li Zhou at the Tea Research Institute in China, points out that more research is needed.
Scientists want a clearer picture of how tea affects different populations.
Green tea stands out for cardiovascular benefits. Studies suggest it can help lower blood pressure, improve cholesterol and reduce the risk of heart disease.
Large studies also link regular tea consumption to lower all-cause mortality and a reduced chance of developing certain cancers.
Tea’s benefits go beyond the heart. Older adults who drink tea regularly may experience slower cognitive decline and fewer Alzheimer’s-related biomarkers.
Catechins may also help prevent age-related muscle loss — a great adjunct to strength training.
Watch Out for Processed Tea Products
Not all teas are created equal. Bottled teas and bubble teas often contain added sugars, artificial sweeteners and preservatives, which can reduce or negate tea’s natural benefits.
Other potential concerns include pesticide residues, heavy metals and microplastics.
While these aren’t a major risk for most people at moderate consumption levels, they could matter for heavy tea drinkers over the long term.
The less processed a tea, the better it is.
Freshly Brewed Tea Is Best
Overall, freshly brewed tea provides the most benefits. The review recommends moderation with processed tea options and encourages regular intake of traditional brewed tea.
For many individuals, though, green tea (or any tea, for that matter) is unpalatable.
If you’re willing to force down a cup of green tea, you may want to try brewing two bags in a small cup. This will concentrate more tea in the same amount of sips.
If drinking tea is just plain out of the question, you can take green tea extract — an easy alternative.
