What Kind of Tea Improves Memory? A Guide to Brain-Boosting Brews

October 3, 2025 •

4 min read

According to a 2022 systematic review, regular tea consumption is linked to better cognitive function and a lower risk of cognitive decline in older adults. When considering what kind of tea improves memory, the key lies in the unique compounds found in various blends, from potent antioxidants to natural stimulants.

Quick Summary

Different teas contain specific compounds, like L-theanine, caffeine, and antioxidants, that can support memory, focus, and overall brain health. The benefits range from enhancing alertness and verbal recall to protecting neurons from oxidative stress.

Key Points

Green Tea for Balanced Focus: Green tea contains a combination of L-theanine and caffeine that enhances focus and memory without causing jitters.
Peppermint Tea for Alertness: For a caffeine-free alternative, peppermint tea can improve alertness and long-term memory recall.
Ginkgo Biloba for Circulation: Ginkgo biloba tea is traditionally used to improve blood flow to the brain, potentially boosting memory and mental clarity.
Oolong Tea's Balanced Boost: Oolong tea combines the moderate caffeine content and antioxidants found in both green and black tea to support brain health.
Antioxidants are Key: Many of these teas are rich in antioxidants, which protect brain cells from damage caused by oxidative stress.
Consistency Matters: Regular consumption over time is more likely to yield noticeable benefits for long-term cognitive health.
Synergy of Compounds: The effectiveness of green tea, in particular, is often attributed to the synergistic effect of its multiple beneficial compounds, like EGCG and L-theanine.

The Science Behind Tea and Memory

The relationship between tea and cognitive function is supported by a growing body of scientific research. Many teas are rich in compounds that actively benefit the brain, primarily by combating oxidative stress and modulating neurotransmitter activity. Oxidative stress is an imbalance of free radicals that can damage brain cells and lead to cognitive decline. By providing powerful antioxidants, tea helps protect the brain from this damage. Additionally, components like the amino acid L-theanine and caffeine work synergistically to enhance brain function.

Green Tea: The Cognitive Powerhouse

Green tea, derived from the Camellia sinensis plant, is arguably the most extensively researched tea for brain health. Its cognitive benefits come from a powerful combination of several key compounds:

Epigallocatechin gallate (EGCG): This potent antioxidant, a type of catechin, is known for its neuroprotective effects. It helps shield brain cells from damage and may lower the risk of neurodegenerative diseases.
L-theanine: This amino acid works to promote relaxation and calm focus by increasing alpha brain waves. When combined with caffeine, it creates a balanced alertness without the jitteriness often associated with high caffeine intake.
Caffeine: While green tea contains less caffeine than coffee, it is enough to provide a mental boost. Caffeine blocks adenosine, a neurotransmitter that makes you feel tired, thus enhancing alertness, attention, and reaction time.

A 2011 double-blind study found that a combination of green tea extract and L-theanine significantly improved memory and attention in people with mild cognitive impairment. Other studies have also linked regular green tea consumption to better cognitive performance and a lower risk of dementia.

Peppermint Tea: For Alertness and Recall

For a caffeine-free memory boost, peppermint tea is a strong contender. Its benefits are often attributed to its aroma and menthol content. Research has found that the scent of peppermint can enhance memory and increase alertness.

One study conducted by researchers at Northumbria University demonstrated that participants who drank peppermint tea showed significant improvements in long-term memory and memory recall compared to those who drank chamomile tea. The study suggested that peppermint's mentally alerting properties help sharpen the mind. It is an excellent choice for a mid-day focus session or for students needing to retain information.

Ginkgo Biloba Tea: A Traditional Choice

Ginkgo biloba, a staple in traditional Chinese medicine, is a popular herbal remedy often taken for its potential cognitive benefits. While research has yielded inconsistent results regarding its effectiveness, some studies suggest it may offer benefits for memory and cognitive speed, especially in healthy adults.

Ginkgo is believed to work by increasing blood flow to the brain, which in turn improves memory performance and mental clarity. However, the Mayo Clinic notes that while some studies point to modest improvements in memory for healthy adults, most research shows no significant benefit for memory, attention, or overall brain function. More large-scale research is needed to draw definitive conclusions.

Oolong Tea: The Hybrid Option

Oolong tea, a partially oxidized tea, offers a balance of the properties found in green and black teas. It contains both caffeine and L-theanine, which work together to boost mental alertness and concentration. The tea is also rich in antioxidants that protect brain health by mitigating neurodegeneration.

Preliminary scientific evidence from animal studies and some observational human data links oolong tea to improved memory performance and a lower risk of cognitive decline. However, robust clinical evidence in humans is still limited compared to green tea, and more rigorous trials are needed.

Comparison of Memory-Boosting Teas


Feature	Green Tea	Peppermint Tea	Ginkgo Biloba Tea	Oolong Tea
Key Compounds	EGCG, L-theanine, Caffeine	Menthol, Volatile oils	Flavonoids, Terpenoids	Catechins, L-theanine, Caffeine
Mechanism	Antioxidants protect brain cells; L-theanine and caffeine enhance focus.	Enhances alertness and memory recall, possibly through aroma.	Increases blood flow to the brain, antioxidant properties.	Antioxidant protection; L-theanine and caffeine for balanced focus.
Caffeine	Moderate	None	None	Moderate to High
Mood Effect	Calm focus, reduced anxiety	Increased alertness, reduced fatigue	May reduce anxiety and depression, though research is inconsistent.	Improved mood and concentration
Research Strength	Strong evidence from observational and some clinical studies.	Some studies show positive effects on memory and alertness.	Inconsistent research results, some studies show modest benefits.	Limited human clinical trials, observational and animal studies.

Conclusion

To conclude, while multiple teas have potential benefits for memory and brain health, green tea and peppermint tea emerge as particularly strong contenders based on available research. Green tea's powerful combination of EGCG, L-theanine, and caffeine offers a synergistic effect that promotes calm focus and neuroprotection. For those seeking a caffeine-free option, peppermint tea's alerting properties can significantly boost memory recall. Teas like ginkgo biloba and oolong also show promise, though more consistent human trials are needed to solidify their cognitive-enhancing effects. Incorporating any of these teas into a regular, healthy routine, alongside other lifestyle factors like good sleep and exercise, can be a delicious and supportive strategy for a sharper mind.

For more in-depth research on the neurological effects of green tea compounds, a 2017 review provides a comprehensive look at the evidence.

Frequently Asked Questions

Yes, green tea has been shown to improve memory and cognitive function due to a combination of L-theanine, caffeine, and EGCG. Studies suggest that its antioxidant and neuroprotective properties can be particularly beneficial for older adults.

Peppermint tea is effective for enhancing memory recall and alertness in the short term, but it works differently than green tea. Green tea's benefits are more related to long-term neuroprotection and a calm focus, while peppermint is more for an immediate mental lift.

While ginkgo biloba is a popular supplement for memory, the research on its effectiveness is inconsistent. Some studies suggest modest improvements in memory for healthy adults, but it's not proven to prevent or slow dementia.

Most studies suggesting cognitive benefits involve regular consumption. A moderate intake of 2 to 3 cups of green tea per day is often cited as a beneficial amount without overdoing the caffeine.

Yes, some caffeine-free herbal teas can aid memory. Peppermint tea, for instance, has been shown to improve recall, and herbs like rosemary and ginseng also have traditional uses and some research supporting their cognitive effects.

Matcha is a powdered form of green tea, which means you consume the entire tea leaf, resulting in a higher concentration of antioxidants, L-theanine, and caffeine. This can provide more potent cognitive benefits than regular green tea.

While generally safe in moderation, some teas have potential side effects. Excessive green or oolong tea consumption can cause caffeine-related issues like insomnia. Ginkgo biloba can interact with blood-thinning medications. It's best to consult a doctor, especially if you have underlying health conditions or take other medications.