Is it healthy to drink tea and coffee every day?

January 12, 2026 •

5 min read

Recent studies suggest moderate daily consumption of coffee and tea can be beneficial, with one UK Biobank study indicating that a combination of moderate intake was associated with a 22% lower risk of all-cause mortality. So, is it healthy to drink tea and coffee every day? It depends on the quantity, your personal health, and the type of brew you choose.

Quick Summary

This article explores the health impacts of daily tea and coffee consumption, differentiating between the benefits of antioxidants and the drawbacks of excessive caffeine. It examines the effects on heart health, metabolic function, and cognitive performance, concluding that moderate, mindful consumption can be part of a healthy lifestyle for most people.

Key Points

Moderate is Key: Drinking 3-5 cups of coffee and 2-4 cups of tea daily is linked to significant health benefits for most healthy adults, but individual tolerance varies.
Antioxidants Abound: Both coffee and tea are packed with disease-fighting antioxidants that help protect cells and reduce inflammation.
Coffee for a Boost, Tea for Calm: Coffee offers a strong, fast-acting energy lift, while tea provides a more relaxed, sustained alertness thanks to L-theanine.
Watch Your Add-ins: The health benefits are most pronounced in plain, unsweetened coffee and tea. Added sugars and fats can negate positive effects.
Potential for Side Effects: Excessive caffeine can cause anxiety, sleep disruption, and digestive issues in some people. It's crucial to listen to your body.
Not a Magic Cure: While beneficial, these beverages are not a replacement for a balanced diet and healthy lifestyle. Their effects are one part of a larger wellness picture.

The Health Benefits of Daily Coffee and Tea

For decades, health advice surrounding daily coffee and tea consumption has swung like a pendulum. Initially demonized for their caffeine content, these beverages are now praised for their rich antioxidant profiles and associated health benefits. Research has highlighted their potential to protect against various chronic diseases and enhance overall well-being. Both coffee and tea contain powerful polyphenols and other bioactive compounds that help neutralize cell-damaging free radicals and reduce chronic inflammation.

Coffee's Contribution to Wellness

Coffee's benefits are widely studied and increasingly recognized. It is a significant dietary source of antioxidants for many people and has been linked to several positive health outcomes.

Type 2 Diabetes: Multiple studies have found an inverse relationship between coffee consumption and the risk of developing type 2 diabetes. Some research suggests this is due to coffee's ability to preserve the function of beta cells in the pancreas, which are responsible for insulin production.
Liver Protection: Regular coffee intake is associated with a lower risk of liver diseases, including cirrhosis and liver cancer. The protective effects are believed to stem from its numerous chemical compounds.
Brain Health: Caffeine and other compounds in coffee have been linked to a reduced risk of neurodegenerative diseases such as Alzheimer's and Parkinson's. It also offers a temporary boost in energy, focus, and cognitive function by blocking adenosine receptors in the brain.
Heart Health and Longevity: Moderate consumption of coffee has been associated with a lower risk of heart disease and stroke in numerous large-scale studies.

Tea's Therapeutic Properties

Tea, the world's second most popular beverage, is also a potent source of health-promoting compounds. The type of tea and its processing (fermentation) affect its chemical makeup and potential health benefits.

Cardiovascular Health: Black and green teas, rich in flavonoids and catechins, can help reduce bad cholesterol (LDL), improve blood vessel function, and lower blood pressure.
Relaxed Alertness: Tea contains the amino acid L-theanine, which promotes a state of relaxed awareness. It works synergistically with caffeine to provide focus without the jitters often associated with coffee.
Weight Management: The catechins in green tea are thought to help increase metabolic rate and fat burning. This, along with its low-calorie nature, can support weight loss efforts when consumed without added sugars.

The Potential Risks of Overconsumption

While the benefits are clear, it's essential to acknowledge the potential downsides of excessive intake, primarily related to caffeine. The Food & Drug Administration (FDA) suggests that up to 400 mg of caffeine per day is safe for most healthy adults, roughly two to three 12-ounce cups of coffee.

Sleep Disruption: Caffeine is a stimulant that can interfere with sleep patterns, especially when consumed late in the day. Poor sleep can negatively impact overall health, mood, and cognitive performance.
Anxiety and Restlessness: For individuals sensitive to caffeine, high doses can lead to increased anxiety, jitteriness, headaches, and restlessness. A slower or moderate release of caffeine from tea, combined with L-theanine, can be a better option for sensitive individuals.
Digestive Issues: The acidity in coffee can sometimes cause stomach upset, heartburn, or acid reflux for some people.
Nutrient Absorption: Tannins in tea can inhibit the absorption of iron, especially when consumed with meals.
Bone Health: High caffeine intake may interfere with calcium absorption and metabolism, which could impact bone density over the long term, particularly in women.

Comparison Table: Coffee vs. Tea


Feature	Coffee	Tea	Best For	Considerations
Caffeine Content	High (average 95 mg/8oz)	Lower (black tea ~47 mg/8oz, green tea ~28 mg/8oz)	Quick energy boost	Jitters, anxiety, and sleep issues more likely with high coffee intake.
Antioxidants	Rich in chlorogenic acid and other compounds.	Rich in flavonoids like catechins (green tea) and theaflavins (black tea).	Overall cellular protection.	Both are excellent sources, but different types and concentrations apply.
Mental State	Fast, strong boost in alertness and focus.	Relaxed, sustained alertness due to L-theanine.	Quick-acting performance enhancement.	Better for prolonged, calm concentration without a crash.
Heart Health	Linked to reduced risk of heart disease, stroke, and heart failure.	Linked to improved cholesterol and reduced blood pressure.	Both offer distinct cardiovascular benefits.	Those with existing heart conditions should consult a doctor.
Digestive Impact	Can increase stomach acid, potentially causing heartburn.	Contains tannins, which can inhibit iron absorption.	Those with acid sensitivity may prefer tea.	Time tea consumption away from iron-rich meals if sensitive.

Finding Your Healthy Balance

For most healthy adults, incorporating both tea and coffee into a daily routine in moderation can be a beneficial habit. The key is to listen to your body and customize your intake based on your unique tolerance and lifestyle. For example, if you are caffeine-sensitive, consider switching to decaf options or opting for tea later in the day. If you struggle with acidity, tea may be a gentler alternative. Conversely, if you tolerate coffee well and enjoy its stronger energy boost, it can remain a staple of your morning routine.

Adding milk and sugar can significantly change the health profile of these beverages. Plain, unsweetened coffee and tea offer the most benefits without the added calories or negative metabolic effects of sugar. The synergistic effects of the compounds in both coffee and tea, when consumed mindfully, can complement a balanced diet and an active lifestyle, rather than being a single solution for health improvement. For more detailed research on coffee and mortality, you can consult studies like this one.

Conclusion

In conclusion, the question of whether it's healthy to drink tea and coffee every day does not have a simple yes or no answer. For the vast majority of healthy adults, moderate daily consumption of both beverages is not only safe but also associated with a range of impressive health benefits, from cognitive performance to reduced risk of chronic diseases. However, individual sensitivity to caffeine, pre-existing health conditions, and the way the drinks are prepared are all critical factors. By understanding the distinct properties and potential drawbacks of each, you can make an informed choice that best supports your personal wellness goals and enjoy your daily brew guilt-free.

Frequently Asked Questions

A moderate daily intake for most healthy adults is generally considered up to 400 mg of caffeine. This can be up to three to five 8-ounce cups of coffee, or significantly more tea due to its lower caffeine content.

If you are sensitive to caffeine, tea is often the better choice. It has a lower caffeine content and contains L-theanine, which helps promote a state of relaxed awareness without the jittery side effects that can come from coffee.

When consumed without added sugar or high-calorie additions, both beverages can support weight management. They are low in calories and can boost metabolism, especially green tea due to its catechins.

Daily intake, especially late in the day, can negatively affect sleep. Caffeine is a stimulant that can interfere with normal sleep cycles. It is best to avoid caffeinated beverages several hours before bedtime.

Long-term consumption of coffee and tea is associated with a reduced risk of type 2 diabetes, certain cancers, heart disease, stroke, and some neurodegenerative diseases like Parkinson's and Alzheimer's.

Yes, adding milk and especially sugar or high-calorie syrups can significantly alter the health profile. These additions can increase calorie intake and have negative metabolic effects that can counteract the inherent health benefits.

Some studies suggest that high caffeine intake can interfere with calcium metabolism, potentially impacting bone density in the long run, particularly in women. It is important to ensure adequate calcium intake if you are a heavy caffeine consumer.