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How Much Green Tea Should I Drink?

May 14,2024 | TeaTsy Team

Some studies point to the health benefits of drinking one cup of green tea per day, while others support the consumption of five or more cups of green tea per day. In this article, we'll briefly discuss the recommended amount of green tea to drink to help you enjoy the health benefits of green tea.

How Much Green Tea Should I Drink

Nutritional Value of Green Tea

When choosing green tea, you may be more interested in the nutritional value of its ingredients. Let's take a look at what are the nutritional components of green tea:

  • Tea Polyphenols: Green tea is rich in tea polyphenols, which include components such as catechins, catechols, and theaflavins, with antioxidant and anti-inflammatory effects.
  • Caffeine: The caffeine in green tea is not as high as coffee, but it provides a degree of refreshment and improves alertness and concentration.
  • Vitamins: including Vitamin C and Vitamin B, which help maintain good health and immune system function.
  • Amino Acids: especially theanine, which helps improve alertness and concentration.
  • Minerals: such as zinc, manganese, and chromium, play an important role in the body's normal metabolism and function.
  • Soluble Fibers: such as tea polysaccharides, help regulate gastrointestinal function and promote digestion.

For more information about the ingredients in tea, you can check out this Tannins in Tea article.

Green Tea Consumption

Some studies point to the health benefits of consuming one cup of green tea per day, while others support the consumption of five or more cups of green tea per day.

Click here for ounce and cup conversions.

Although green tea can help reduce the risk of many diseases as well as promote physical and mental health, the optimal amount to consume depends on individual differences and other factors:


Young People: Usually 2-3 cups per day. Young people have a higher metabolic rate and metabolize caffeine faster at the same dose. Although green tea is rich in antioxidants and helps keep you healthy, too much caffeine may cause insomnia, heart palpitations, and other adverse effects.

Middle-aged and Older Adults: Drink 3-4 cups of green tea a day in moderation. Green tea helps promote metabolism and maintain vitality. Tea polyphenols and other components have antioxidant effects, which can prevent cardiovascular disease and improve immunity, but excessive consumption may lead to caffeine dependence and lower sleep quality.


Light Weight: They are advised to consume 1-2 cups of green tea per day in moderation. People with lightweight should not consume too much green tea because the catechols and caffeine in it may increase the metabolic rate, leading to fatigue, dizziness, and other discomforts.

Heavy Weight: It is recommended that heavier people drink 2-3 cups of green tea per day. Green tea itself is low in calories and may have the effect of blocking substances that contribute to obesity, helping to slow the absorption of fat and helping to reduce excess body fat.

Disease States

Oral Cancer: It is recommended to consume 3-4 cups of green tea daily. The antioxidants and anti-inflammatory substances in green tea help prevent oral cancer and reduce the growth of cancer cells. In general, moderate consumption of green tea contributes to oral health.

Diabetes: It is recommended to consume 2-3 cups of green tea daily. The polyphenols in green tea help lower blood sugar levels and increase insulin sensitivity, thus helping diabetics control their blood sugar.

Heart Disease: It is recommended to drink 2-3 cups of green tea per day. Studies have shown that drinking green tea every day for people with heart disease can help reduce the risk of cardiovascular diseases such as heart disease and stroke.

The Health Benefits of Green Tea

Green tea is not only refreshing and energizing, but it can also help you stay healthy. Next, let's take a closer look at the possible health benefits of green tea and how it has become a popular drink to complement your healthy diet and lifestyle.

How Much Green Tea Should I Drink

May Reduce Inflammation

Green tea may help control inflammation. Green tea is rich in tea polyphenols, which have excellent antioxidant and anti-inflammatory properties, and a warm cup of green tea may help lower blood sugar levels, reduce intestinal inflammation and improve gut health.

May Promote Calm

The amino acid L-theanine contained in green tea has a soothing effect that increases mood-boosting chemicals in the brain (such as GABA, dopamine, and serotonin), resulting in a feeling of relaxation and pleasure. In addition, theanine is thought to help reduce anxiety and stress and improve mood states.

May Reduce Diabetes Risk

The tea polyphenols in green tea inhibit the activity of digestive enzymes such as lactase, which slow the absorption of glucose from the intestines. As a result, some studies suggest that consistent consumption of green tea may be as effective as certain medications in reducing the risk of diabetes.

May Reduce the Risk of Heart Disease

The positive effect of green tea on cholesterol control has been found to be one of the possible mechanisms of action. The active ingredients in tea, especially tea polyphenols, are thought to help prevent cholesterol oxidation and plaque formation, thereby reducing the risk of atherosclerosis and cardiovascular disease.

Are there Any Side Effects to Drinking Green Tea?

While we understand that the caffeine and catechins in green tea are beneficial to the body, there are a few side effects that may occur if consumed in excess. Here are some of the side effects you might want to know about.

Effects of Caffeine

Excessive caffeine intake may lead to anxiety, sleep problems, and even upset stomach and headaches. Too much caffeine during pregnancy may increase the risk of birth defects and miscarriage.

According to recent studies, pregnant women should not consume more than 300 milligrams of caffeine per day. The amount of caffeine in green tea varies depending on the amount of tea leaves used and how long it is steeped, with a cup of green tea containing an average of about 22-40 milligrams of caffeine.

Catechins Reduce iron Absorption

Green tea contains high levels of catechins, which inhibit the body's absorption of iron. If too much is consumed, especially for people with low iron levels, it may lead to iron deficiency. It is important to balance the intake of green tea with iron-rich foods in your daily life to maintain adequate iron levels in your body.

In particular, there is an increased risk of iron deficiency in infants and young children, pregnant or menstruating women, patients with internal bleeding, or patients undergoing dialysis treatment.


The appropriate amount of green tea to consume depends on factors such as an individual's health condition, age, weight, and other dietary habits.

When consuming green tea, care needs to be taken to avoid conflicts with certain health conditions (e.g., heart disease, high blood pressure, stomach ulcers, etc.) as well as possible risks to specific groups of people (e.g., pregnant women, children).

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