What happens to your body when you start drinking tea?

October 13, 2025 •

4 min read

Did you know that after water, tea is the second most consumed beverage in the world?. When you start drinking tea, your body begins to experience a host of changes, driven by its unique composition of antioxidants, amino acids, and compounds like caffeine and tannins.

Quick Summary

Beginning a regular tea habit can introduce potent antioxidants, which may improve heart and cognitive health. While offering benefits like better focus and immune support, it's vital to moderate intake to avoid potential side effects such as sleep disruption or anxiety.

Key Points

Antioxidant Boost: Regular consumption increases your intake of powerful antioxidants like catechins and flavonoids.
Improved Heart Health: Compounds in tea can help lower blood pressure and cholesterol, supporting cardiovascular wellness.
Enhanced Focus & Mood: L-theanine works with caffeine to promote a state of relaxed alertness and reduce stress.
Better Digestion: Some teas, especially herbal varieties like ginger, aid digestion and soothe stomach issues.
Mindful Hydration: Tea contributes positively to your daily fluid intake, helping with overall hydration.
Potential Sleep Issues: The caffeine in caffeinated teas can disrupt sleep, especially if consumed late in the day.
Reduced Iron Absorption: Tannins in tea can inhibit non-heme iron absorption, particularly when consumed with meals.

The Health Benefits of Starting a Tea Habit

Starting a daily ritual of drinking tea introduces a variety of beneficial compounds into your system. Teas derived from the Camellia sinensis plant—including green, black, white, and oolong—are rich in antioxidants, flavonoids, and other bioactive substances. Herbal teas also offer their own unique set of advantages depending on the ingredients used. The positive effects of moderate tea consumption are numerous and can influence multiple bodily systems.

Cardiovascular Health Boost

Regular tea intake is linked to a healthier heart. The antioxidants, particularly flavonoids, help reduce inflammation and oxidative stress, which are major factors in heart disease. Studies have shown that consuming green and black tea may lead to lower blood pressure and improved cholesterol levels. The compounds help keep the lining of blood vessels smooth and relaxed, reducing stress on the heart. In fact, one study on black tea drinkers found a 13% reduced risk of all-cause mortality for those drinking two or more cups per day.

Mental Clarity and Mood Enhancement

True teas contain a combination of caffeine and the amino acid L-theanine. This unique duo provides a different kind of energy boost than coffee.

Increased Focus: L-theanine helps promote a state of relaxed alertness and can improve attention and memory.
Reduced Stress: The calming effect of L-theanine can help lower stress and anxiety levels.
Improved Sleep: While caffeinated teas can affect sleep, many herbal teas like chamomile have a mild sedative effect, making them excellent for winding down.

Digestive and Metabolic Support

For many, tea can be a natural aid for the digestive system.

Soothing Effects: Herbal teas such as peppermint or ginger are well-known for their ability to soothe an upset stomach and relieve bloating and indigestion.
Antioxidant Protection: The anti-inflammatory properties of tea polyphenols can also help reduce inflammation in the gut.
Metabolism Boost: The caffeine and catechins in green tea can mildly increase metabolism and fat burning, contributing to weight management efforts.

Immune System and Longevity

Immune Support: The anti-inflammatory and antioxidant properties of tea polyphenols like EGCG and theaflavins may bolster immune health and increase resistance to infections.
Longevity: Large-scale studies have indicated that higher black tea consumption is associated with a reduced risk of death from various causes.

Potential Side Effects and Considerations

While tea offers many benefits, it is not without potential drawbacks, especially when consumed in large quantities.

Caffeine Sensitivity: Excessive caffeine can lead to jitteriness, headaches, dizziness, and disrupted sleep patterns, especially in sensitive individuals. The longer you steep the tea, the higher the caffeine content.
Reduced Iron Absorption: The tannins in tea can bind to non-heme iron (from plant sources), inhibiting its absorption. Individuals with iron deficiency or anemia should be mindful of consuming tea with meals. Adding lemon can help counteract this effect.
Digestive Discomfort: The tannins can also cause nausea or heartburn in some people, particularly on an empty stomach.
Teeth Staining: Black and other dark teas contain compounds that can cause teeth discoloration over time.
Medication Interactions: Certain compounds in tea, especially green tea catechins, can interfere with some medications. It is important to consult a doctor if you are on heart or blood pressure medication.

Understanding Different Tea Types


Tea Type	Oxidation Level	Caffeine Content (per 8oz cup)	Key Compounds	Primary Benefits
Black Tea	Fully oxidized	40–70 mg	Theaflavins, Thearubigins	Heart health, longevity
Green Tea	Unoxidized	20–45 mg	Catechins (EGCG)	Brain function, antioxidants
Oolong Tea	Partially oxidized	30–55 mg	Catechins, Theaflavins	Balance of black and green tea benefits
White Tea	Minimally processed	15–40 mg	Antioxidants, Flavonoids	Delicate flavor, immune support
Herbal Tea	N/A (Tisane)	Typically 0 mg*	Varies by herb	Calming, digestive aid (e.g., chamomile, peppermint)

*Note: Yerba mate is a notable exception to caffeine-free herbal teas.

Tips for Making Tea a Healthy Habit

Hydrate First: Before your first cup of tea in the morning, drink a glass of warm water to gently wake up your digestive system.
Time Your Tea: Avoid caffeinated tea close to bedtime to prevent sleep disruption. Opt for herbal teas in the evening.
Drink Moderately: Aim for 2-3 cups of green or black tea daily to reap the benefits without overdoing the caffeine.
Avoid Additives: Unsweetened tea offers the most health benefits. Sugary iced teas or excessive milk can undermine its nutritional value.
Listen to Your Body: Pay attention to how different teas affect you. If a particular tea causes discomfort, switch to another type or an herbal infusion.

Conclusion

Incorporating tea into your daily routine can be a simple, low-effort way to boost your overall health. When you start drinking tea, your body gains access to powerful antioxidants that fight chronic diseases, support heart and brain health, and aid digestion. While it's important to be aware of potential side effects like caffeine sensitivity and reduced iron absorption, these can be managed with mindful consumption. By understanding the different types of tea and practicing moderation, you can fully embrace the rich history and numerous health benefits this popular beverage offers. For further information on green tea's bioactive compounds, a study is available on the National Institutes of Health website.

Frequently Asked Questions

Yes, for most healthy adults, drinking tea daily is safe and can offer significant health benefits when consumed in moderation. Studies often cite 2-3 cups per day as a beneficial amount for green or black tea.

No, on average, coffee contains significantly more caffeine than tea. An 8 oz cup of brewed coffee can have 95-200mg, while black tea has 40-70mg, and green tea has 20-45mg.

Yes, if you are sensitive to caffeine or drink caffeinated tea too late in the day, it can interfere with your sleep cycle. For evening consumption, consider switching to naturally caffeine-free herbal teas like chamomile.

For some, particularly those sensitive to caffeine or tannins, drinking tea on an empty stomach can cause acidity, bloating, or nausea. It is often better to have a glass of water first or consume it after a meal.

Different teas offer unique benefits. Green tea is often praised for its high antioxidant (EGCG) content and brain-boosting effects, while black tea is linked to heart health and longevity. Choosing the 'healthiest' depends on your specific wellness goals.

To minimize teeth staining, especially from black tea, brush your teeth often, and rinse your mouth with water after drinking. Some people also add a splash of milk, which can help.

If you have an iron deficiency, it's best to avoid drinking tea with meals, especially plant-based meals. The tannins can inhibit iron absorption. Instead, drink tea between meals. Adding lemon can also help.