Spurred by a renewed interest in the power of tea, now backed by modern science, tea consumption is on the rise. It is predicted by 2027 annual green tea production will reach 3.6 million tons, but how much green tea do you actually need to be drinking? Let’s break down the science behind green tea and exactly how many cups you should be sipping on every day. If you are interested in diabetes prevention or treatment, one study found more than three cups of tea per day8 was associated with a lower type-2 diabetes risk, while other research also supports this intake, showing benefit for three to four cups per day4. Cardiovascular deaths were lowest among men and women who drank more than five cups of tea per day3, while cognitive function was better in those over 65 years of age who drank three to five cups or more daily5. Weight loss and body fat loss were found to be greatest among those who consumed 100 mg to 460 mg of green tea catechins9. One cup of standard brewed green tea contains 50 to 100 mg catechins. In other words, if your goal is weight loss, aim for two to six cups a day. Another concern for tea lovers is iron. Tannins and caffeine found in green tea can reduce iron absorption11, especially plant-based iron. If you are taking an iron supplement, make sure to wait at least two hours before sipping on some tea. Iron-deficient vegetarians and vegans should regulate their coffee and tea intake and monitor their iron stores regularly to ensure labs are improving. There has not been much research on very high intake of green tea. One article in the Journal of Nutrition found that the equivalent of 10 cups of green tea a day for four weeks did not improve cardiovascular health12. This information may further support the recommendation of moderate green tea intake of three to six cups a day for the most benefits. Anyone with a sensitivity or allergy to caffeine and those prone to anxiety or insomnia may need to restrict or avoid tea and other caffeinated beverages. The majority of research on tea’s benefits have been focused on brewed green tea rather than matcha; however, the available research is promising. Matcha may protect against liver and kidney damage14, as well as improve memory and mood15. More research is needed to confirm whether brewed green tea’s benefits extend to matcha intake, but expert consensus is that it may. Natalie loves spending time with her husband and three children in the kitchen, garden and in nature. She is a foodie at heart and loves most cuisines, but especially spicy Indian and Thai.
