This Is Exactly How Much Green Tea You Should Be Drinking Every Day

Long before green juices, there was green tea, the original health beverage. First discovered in China around 3000 B.C., green tea has withstood the test of time due to its potent healing properties. Touted for everything from preventing cancer to warding off bad breath, it seems like there really is nothing a warm cup of green tea can't do. 

OK, but do you actually need to guzzle gallons of tea to reap the benefits? It turns out, the amount of green tea you need is actually totally doable. While research differs on just how much green tea is recommended to drink daily, most studies find benefits with anywhere from three to six cups a day. It really depends on what exactly you want to get out of your cup of tea.  

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.

While three to six cups is manageable, don't get carried away. One major concern: the caffeine content. Many people are slow metabolizers of caffeine, have a sensitivity to it, or just prefer to avoid sources of caffeine. The good news is that green tea doesn't contain that much caffeine, coming in at around 30 to 40 mg per cup10 versus the 95 to 165 mg in coffee. But if you are highly sensitive and find your sleep is affected when you drink green tea later in the day, try to finish your last cup by 3 p.m. This way, you'll have time to process the caffeine before bed. 

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.

Matcha is green tea's trendy cousin, so you might be wondering if your matcha latte can confer the same benefits as brewed green tea. While matcha and green tea are made from the same Camellia sinensis plant, they differ in growing methods and nutrient concentrations. For matcha, the leaves are covered before harvest and then finely ground, yielding a more intense color and a higher content of caffeine and antioxidants. For green tea, the leaves are left uncovered, harvested, then steamed, which reduces the caffeine and antioxidant levels. In fact, one study found that matcha contains 137 times more EGCG than green tea13. 

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.