How many times a day can you drink green tea?
Green tea, made from the Camellia sinensis plant, is known for its minimal processing and nutrient-rich content. It is rich in antioxidants and has a lower caffeine content than other teas, making it often touted as the healthiest tea. But what makes green tea so special and how much should you drink daily for optimal health?
The secret of green tea lies in its abundance of polyphenols, especially catechins. Among them, epigallocatechin gallate (EGCG) is the leading molecule responsible for most of the health benefits attributed to green tea. Here are some key benefits associated with regular consumption of green tea:
1/ Lower blood pressure
According to a 2014 study published in the European Journal of Nutrition, the catechins in green tea may have a short-term effect on lowering blood pressure, especially in people with systolic blood pressure above 130 mmHg.
2/ Better blood sugar control
Research shows that green tea can improve blood sugar control and insulin sensitivity. A 2021 study of adults in China found that people 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. The study results were published in The American Journal of Clinical Nutrition.
3/ Better relaxation and mood
L-theanine, which is found in green tea, promotes relaxation and cognitive function. In a 2017 review published in the journal Phytomedicine, researchers found that drinking green tea may help reduce anxiety, improve memory, and improve concentration. A 2022 study found that adolescents (aged 12-18) who drank 6 cups of decaffeinated green tea per day for 6 weeks had lower levels of stress hormones and improved symptoms of depression, anxiety, and stress.
How much green tea should I consume?
Although green tea consumption has been linked to several benefits, it is important to note that many of these are seen after consuming 6 cups per day or through green tea extract supplements. If you are taking supplements, it is important to note that higher concentrations of EGCG and catechins may lead to side effects such as stomach upset, liver damage, insomnia, rashes, and spikes in blood pressure.
Risks associated with excessive consumption of green tea:
It is recommended to maintain a daily intake of less than 8 cups of brewed green tea to avoid excessive caffeine intake. If you are pregnant, do not consume more than 6 cups per day. Furthermore, high consumption of green tea to achieve the aforementioned benefits may interact with certain prescription medications, such as some statins, antibiotics, and beta-blockers. Therefore, if you want to consume a large amount of green tea per day, it is best to consult your doctor or a certified dietitian first, especially if you have any pre-existing health conditions.