- A new review of existing studies found that drinking tea may support heart, metabolic, and cognitive health — but only in moderation.
- Beyond that, researchers emphasized that brewing tea yourself, rather than drinking bottled or extract-based teas, helps preserve beneficial compounds such as catechins.
- The most consistent health benefits are linked to green and black teas, with studies showing that two cups a day may lower mortality risk.
By now, you’ve likely heard that tea can be beneficial to your health. But just in case you haven’t, here are a few highlights: One 2025 study published in Frontiers in Public Health found that the anti-inflammatory effects of green tea can positively influence mental health; another 2025 study in the European Journal of Preventive Cardiology found that regular tea consumption may be linked to lower blood pressure; and, as Harvard Health explained, the drink could even stave off “early death.” That all sounds lovely, but as one new study noted, these benefits typically occur only when you drink the right kind of tea.
In November, researchers from both the U.S. and China published a review in the journal Beverage Plant Research that evaluated existing studies on tea to help us better understand how drinking t is connected to human health. The review highlighted several key articles that showcase the potential benefits of tea, including more than a dozen that link tea consumption to improved heart and metabolic health, as well as lower risks of cardiovascular disease. They also uncovered research showing that tea may protect against certain types of cancer, as well as early research on its potential to slow cognitive decline.
Why bottled, bubble, and extract teas fall short
The team identified some major caveats. For starters, the researchers cite a meta-analysis showing that “moderate” tea consumption is critical for reducing mortality from all-cause cardiovascular disease and cancer. The benefits appeared only at about 1.5 to 3 cups per day, with the strongest associations at two cups per day.
And next is the team’s biggest caution: The kind of tea you drink matters most. Sorry, but bottled teas may not cut it. They explained that some of tea’s positive compounds, credited with its major health upsides, including catechins, are lost during the bottling process. The authors noted that this happens because of the heat used during processing and that catechins can continue to slowly oxidize as a drink sits on a shelf.
Additionally, the researchers noted that manufacturers typically add preservatives to help maintain the tea’s color and flavor, keeping it looking fresh longer. These are ingredients some people choose to avoid. And, of course, there’s the obvious issue that many bottled teas contain added sugars, which can make them more appealing to your taste buds but further erode any positive health benefits. The authors even noted that sugar-free options often rely on artificial sweeteners that may have downsides, including effects on appetite, gut microbiota, and insulin resistance.
Things also don’t look great for bubble tea fans, but for slightly different reasons. The researchers explained that bubble tea contains refined starch pearls that are soaked in sugar syrup. Furthermore, the team wrote that many popular versions are made from pre-prepared tea extract powders and non-dairy creamers, which can contain saturated and trans fats, all of which can contribute to the very conditions tea could protect against.
And, critically, the team noted that tea extracts do not perform the same way as drinking tea alone. In fact, the review highlights case reports of liver toxicity tied to green tea extract, including one clinical trial in which 5% of participants taking a high-dose green tea extract exhibited elevated liver enzymes. It is important to note, however, that liver toxicity is rare and typically occurs with high doses of concentrated extracts, not from drinking brewed tea.
The Teas Most Consistently Linked to Health Benefits
So what should you drink if you want the tea shown to be most beneficial? According to the review, most of the human data linking tea to better health come from studies of green tea, particularly in China and Japan. They also note that black tea has shown beneficial health effects, citing research among human participants in England that found that two or more cups per day were associated with a lower mortality rate.
While the team stopped short of calling any type of tea a cure-all, the work offers plenty of evidence that your morning and afternoon cups could help support better overall health. But if you want tea’s potential perks, treat tea like tea. Brew it. Sip it. Keep it as close to nature as possible. And if you love bottled or bubble tea, enjoy it for what it is: a perfect little treat.
Reviewed by
Lauren Manaker MS, RDN, LD, CLEC: Lauren is an award-winning registered dietitian and three-time book author, with more than 22 years in the field.
