- January 20, 2025
10 Evidence-Based Benefits of Green Tea
Green tea may help support cognition, maintenance of moderate weight, and offer some protection against cancer.
Green tea is touted to be one of the healthiest beverages on the planet that could have many potential health benefits.
- Contains plant-based antioxidant compounds
Green tea contains a type of polyphenol called a catechin. Catechins are antioxidants that help prevent cell damage and provide other health benefits.
The most well-known and abundant catechin in green tea is epigallocatechin-3-gallate (EGCG), which research has found may be involved in improving various health conditions or markers of disease.
- May improve cognitive function
A 2017 research paper found that drinking green tea may benefit cognition, mood, and brain function, possibly due to compounds in green tea like caffeine and L-theanine.
A 2020 study also suggested that green tea is linked with a 64% lower chance of cognitive impairment in middle-aged and older adults. More human studies are needed to further explore this effect.
- Could help with fat burning
A 2022 review found that the ability of green tea to positively influence your metabolism is enhanced with aerobic or resistance exercise.
That said, the National Institutes of Health Office of Dietary Supplements suggests that while some studies do show an ability for green tea to improve how your body breaks down fat, its overall effect on weight loss is likely to be small.
- Might lower the risk of some cancers
While the evidence is mixed and inconsistent, research has linked drinking green tea with a reduced chance of developing some types of cancer, such as lung cancer or ovarian cancer.
A 2020 review found that while experimental research shows a modest beneficial effect, scientists could not conclude any consistent effects of green tea on overall cancer likelihood. Additional high-quality research is needed.
- May protect the brain from aging
A 2020 study showed that green tea was linked with lower levels of certain markers related to Alzheimer’s disease in people without current, known cognitive issues. Compounds such as EGCG and L-theanine may be responsible.
However, a 2023 study reported that drinking too much, 13 cups or more per day (all types of tea), could increase the chance of Alzheimer’s disease. Clinical evidence on how exactly green tea affects the human brain is lacking.
- Could help with oral health
A 2021 review of studies has found that drinking green tea, or using green tea extract, could be linked to better oral health.
However, most of the research on this subject did not examine human subjects. While results are promising, more clinical research in humans is needed.
- May help with the managing blood sugar
A 2020 review found that green tea may help reduce blood sugar while fasting in the short term but does not seem to have an effect on blood sugar or insulin in the long term.
A 2021 study on Chinese adults also suggested a 10% lower chance of death from type 2 diabetes for those who drink it daily.
Other reviews found no effects on any markers of blood sugar management in people with type 2 diabetes, so the findings are inconclusive. Read more about green tea and diabetes.
- Might help prevent heart disease
A recent review of studies suggests that regularly drinking green tea could lower many risk factors of heart disease, such as blood pressure or lipids.
That said, there is still a lack of consistent, long-term evidence in human clinical trials able to show cause and effect.
- May help you lose weight
Several studies show that green tea may help with weight loss.
A 2022 study found drinking four or more cups of green tea daily was linked with a 44% lower chance of abdominal obesity, but the effect was only significant for women.
But, green tea does not seem to make any changes to your levels of hunger and fullness hormones, which help regulate your appetite. There’s also mixed evidence on weight loss with green tea in general.
- Might help you live longer
Green tea may have protective compounds against cancer and heart disease, which may help you live longer. Research from Japan found that those who drank five cups or more per day had a lower chance of death from all causes than those drinking one cup or less.
A 2021 study found that drinking seven cups of green tea daily decreased the risk of death from all causes by 62%, even among people who have had heart attacks.