Tea May Promote Better Health and Longer Life—But How You Drink It Makes a Difference

A comprehensive new review suggests that tea can offer a wide range of health benefits, from protecting against cardiovascular disease and diabetes to supporting brain health and preserving muscle mass with age. However, researchers caution that not all tea products provide the same advantages. Bottled teas and bubble teas often contain added sugars, artificial sweeteners, and preservatives that may reduce or even offset tea’s positive effects.

Tea, produced from the leaves of Camellia sinensis, has been consumed for centuries both as a medicinal remedy and as a popular beverage. Its health-promoting properties are largely attributed to polyphenols, particularly catechins, which have been extensively studied for their antioxidant and anti-inflammatory effects.

The review, conducted by researchers from the Tea Research Institute of the Chinese Academy of Agricultural Sciences and published in Beverage Plant Research, examined evidence from both laboratory and human studies to assess tea’s impact on various health outcomes.

According to the findings, green tea appears especially beneficial for cardiovascular health, helping lower blood pressure and improve cholesterol profiles. Large population studies have also linked regular tea consumption with a reduced risk of premature death, cardiovascular disease, and certain cancers.

Researchers additionally found evidence that tea may aid weight management and improve metabolic health in people with obesity. Tea catechins have been associated with reductions in body weight and improvements in metabolic markers. Beyond these benefits, tea may help protect the brain from age-related decline and support muscle preservation in older adults. Studies suggest that habitual tea drinkers experience lower rates of cognitive impairment and reduced levels of biomarkers associated with Alzheimer’s disease.

At the same time, the review highlights several concerns. Commercial tea beverages, particularly bottled and bubble teas, often contain ingredients that may undermine tea’s health benefits. Researchers also noted the presence of contaminants such as pesticide residues, heavy metals, and microplastics in some tea products. While these substances generally do not pose significant risks at normal consumption levels, they may be relevant for people who consume large amounts of tea over long periods.

Another consideration is tea’s potential to interfere with the absorption of certain nutrients, including non-heme iron and calcium, which may be important for vegetarians and individuals with specific dietary needs.

The authors conclude that moderate consumption of freshly brewed tea remains a healthy choice and may help reduce the risk of cardiovascular disease, diabetes, and some cancers. They emphasize the need for further research to better understand the long-term health effects of different tea varieties and the impact of contaminants found in commercial tea products.

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