Experts Highlight Best Ways to Maximize Tea's Health Benefits

A daily cup of tea may do more than provide comfort-it could support heart health, metabolic function, brain health, and even healthy aging, according to a new review published in Beverage Plant Research.

Researchers from the Tea Research Institute of the Chinese Academy of Agricultural Sciences analyzed evidence on tea's effects across a wide range of health conditions. Their review found that regularly drinking traditional brewed tea, particularly green tea, is associated with a lower risk of cardiovascular disease, obesity, type 2 diabetes, and certain cancers.

Tea contains natural plant compounds called polyphenols, especially catechins, which are believed to drive many of its health benefits. Studies reviewed by the researchers showed that tea consumption may help lower blood pressure, improve cholesterol levels, support weight management, and enhance metabolic health. Regular tea drinkers were also found to have a lower risk of cardiovascular disease and premature death.

Beyond heart health, tea may offer benefits for the brain and muscles. Evidence suggests that habitual tea consumption is linked to a lower prevalence of cognitive decline and markers associated with Alzheimer's disease. Tea catechins may also help preserve muscle mass and strength in older adults, potentially reducing age-related muscle loss.

However, researchers noted that not all tea beverages provide the same benefits. Commercial products such as bottled teas and bubble teas often contain added sugars, artificial sweeteners, flavorings, and preservatives that may diminish or even counteract tea's positive effects. As a result, freshly brewed tea appears to be a healthier choice.

The review also highlighted concerns about contaminants such as pesticide residues, heavy metals, and microplastics that may be present in some tea products. In addition, excessive tea consumption could interfere with the absorption of certain nutrients, including non-heme iron and calcium.

Overall, the findings suggest that moderate consumption of freshly brewed tea can be a valuable addition to a healthy diet, while highly processed tea beverages should be consumed more cautiously.

REFERENCE: Mingchuan Yang, Li Zhou, Zhipeng Kan, Zhoupin Fu, Xiangchun Zhang, Chung S. Yang. Beneficial health effects and possible health concerns of tea consumption: a review. Beverage Plant Research, 2025; 5 (1): 0 DOI: 10.48130/bpr-0025-0036