Why should you drink tea instead of coffee? A guide to making a healthier brew

October 17, 2025 •

5 min read

Did you know that an average cup of brewed coffee contains nearly double the caffeine of black tea, a difference that heavily influences your energy levels and mood? This is just one of many compelling reasons why you should drink tea instead of coffee, offering a gentler, more nuanced boost for your health and wellness.

Quick Summary

A detailed comparison of tea and coffee, highlighting how tea's unique properties, from its gentler caffeine and L-theanine to its diverse antioxidant profile, offer distinct health advantages, including reduced anxiety, improved digestion, and better hydration.

Key Points

Smoother energy boost: L-theanine in tea works with caffeine to provide sustained, focused energy without the jitters or crash associated with coffee.
Rich in powerful antioxidants: Tea is packed with polyphenols, particularly EGCG in green tea and theaflavins in black tea, that offer significant protection against chronic diseases.
Gentler on your stomach: With a lower acidity than coffee, tea, especially herbal varieties, can help soothe digestion and prevent acid reflux.
Reduces stress and anxiety: The combination of L-theanine and lower caffeine levels in tea can promote relaxation, reduce stress, and calm an overactive nervous system.
Improves hydration: Tea is a more hydrating beverage than coffee, contributing more effectively to your daily fluid intake.
Supports mental focus: L-theanine enhances cognitive performance and attention, particularly in combination with caffeine.
Wider flavor variety: From robust black teas to calming herbals, tea offers a broader range of flavors and benefits to suit different times of day and moods.

A smoother, more focused energy

For many, the initial buzz from coffee is a major draw. However, this immediate jolt of energy is often followed by a crash, leaving you feeling tired and irritable. The stimulant effect of coffee is primarily due to its higher and faster-acting caffeine content, which can also trigger anxiety and jitters in sensitive individuals.

Tea provides a different experience entirely, largely thanks to a unique amino acid called L-theanine. This compound works in synergy with the tea's lower caffeine levels to produce a state of "calm alertness". It promotes the production of alpha brain waves, which are associated with relaxation and selective attention, without causing drowsiness. The result is a more sustained and gentle energy boost that helps you stay focused and productive for longer periods, without the unpleasant side effects associated with excessive caffeine intake.

Antioxidant power and disease prevention

Both coffee and tea are rich in antioxidants, powerful plant compounds that combat oxidative stress and inflammation in the body. However, the types and concentrations differ significantly. Tea, particularly green and black tea, is an excellent source of polyphenols, including catechins, flavonoids, and the potent epigallocatechin gallate (EGCG). Studies link regular tea consumption to a lower risk of chronic diseases such as heart disease, stroke, and type 2 diabetes. Black tea contains theaflavins, which are compounds formed during the oxidation process and are known to support cardiovascular health. While coffee also contains beneficial antioxidants like chlorogenic acid, tea's diverse and highly bioavailable profile of antioxidants offers a broad range of protective effects.

Kinder to your digestive system

Coffee's acidity can be a major issue for individuals with sensitive stomachs or acid reflux, irritating the stomach lining and leading to discomfort. Tea is generally less acidic, especially compared to coffee, making it a much gentler option for your digestive system.

Furthermore, many herbal teas offer specific digestive benefits:

Peppermint tea can soothe stomach muscles, helping to alleviate indigestion, bloating, and gas.
Ginger tea is a powerful remedy for nausea and helps to stimulate digestive enzymes.
Chamomile tea has anti-inflammatory properties that can calm an irritated gut and promote relaxation.
Green tea may help with metabolism and promote a healthy balance of gut bacteria.

By opting for tea, you can enjoy a warm beverage that supports your digestion rather than irritating it. This is especially true for those who regularly experience digestive upset after drinking coffee.

Superior hydration and variety

Unlike coffee, which acts as a mild diuretic, tea contributes more effectively to your daily hydration needs. While the caffeine in tea can have a minimal diuretic effect, it is far less significant than that of coffee. Moreover, the sheer variety of teas available, from green and black to oolong and a vast array of herbal options, offers endless opportunities for flavor exploration. This provides greater flexibility and allows you to tailor your drink to your mood and needs throughout the day, choosing a caffeinated option for alertness or a caffeine-free herbal infusion for relaxation.

Comparison: Tea vs. Coffee


Feature	Tea	Coffee
Caffeine Content	Lower (20-60mg per cup)	Higher (80-100mg per cup)
L-theanine	Present, promotes calm alertness	Absent, leading to potential jitters
Energy Profile	Gradual, sustained energy, no crash	Quick spike, followed by a potential crash
Acidity (pH)	Mildly acidic (often >5.5), gentler on stomach	More acidic (pH typically <5.5), can cause reflux
Antioxidants	Rich in catechins, flavonoids (EGCG)	Rich in chlorogenic acid, other polyphenols
Mental Effects	Promotes focus and relaxation	Can induce anxiety and jitters in some
Digestive Impact	Often soothing, certain types aid digestion	Can stimulate reflux and irritate the gut
Overall Wellness	Supports calm energy, hydration, and digestion	Offers a powerful energy boost, but with potential side effects

A mindful ritual for enhanced wellness

Ultimately, switching to tea is about more than just the nutritional profile; it's about embracing a ritual of wellness. The calming amino acid L-theanine, combined with the gentle energy and potent antioxidants, can be a game-changer for those sensitive to coffee's harsh effects. For individuals seeking a more balanced, mindful, and gentle approach to their daily brew, tea is an obvious and beneficial choice.

For more information on the extensive health benefits of tea, particularly its anti-inflammatory effects and diverse compounds, consult this resource: NIH: Antioxidant mechanism of tea polyphenols and its impact on health.

Conclusion: Making the right choice for your body

In the perennial debate between tea and coffee, the right choice depends on your personal health needs and how your body responds to caffeine. However, for those seeking a gentler, more sustained energy lift, less digestive irritation, and a rich source of calming antioxidants, the evidence overwhelmingly points toward tea. By making this simple switch, you can enjoy a profound shift in your daily wellness, from improved focus and reduced anxiety to better hydration and overall gut health. Consider exploring the vast world of teas to find a brew that not only satisfies your taste but also nourishes your body and mind.

Tips for transitioning from coffee to tea

If you are a devoted coffee drinker, transitioning to tea doesn't have to be drastic. You can ease into the change with a few simple steps:

Start with black tea: For a robust flavor profile similar to coffee, begin with a strong black tea like Assam or Earl Grey.
Explore matcha: If you need a more potent energy boost, matcha, a powdered green tea, offers higher caffeine levels and the benefits of L-theanine.
Experiment with herbal blends: Use herbal teas in the evenings or afternoons to replace decaf coffee. Chamomile or peppermint are excellent for winding down.
Try cold brew tea: Cold brewing tea significantly reduces its acidity and creates a smoother, sweeter flavor, which can be a refreshing alternative.
Find your ritual: Focus on the process of brewing and enjoying your tea. The mindfulness of this ritual can provide a calming effect similar to the one you may find in your coffee routine.

By making these adjustments, you can successfully integrate tea into your lifestyle and reap its many rewards.

Frequently Asked Questions

Yes, generally tea has a higher pH and is less acidic than coffee. While coffee typically has a pH between 4.85 and 5.5, black tea is usually around 4.9 to 5.5 and can be made even less acidic with milk or shorter steeping times.

Both beverages are rich in antioxidants, but tea contains a different profile of polyphenols, like catechins and flavonoids. Some research suggests tea may have a higher polyphenol content and better antioxidant absorption, particularly with specific types like green tea.

L-theanine is an amino acid in tea leaves that promotes relaxation without causing drowsiness. It increases alpha brain waves, which can lead to a state of calm alertness, improved focus, and reduced anxiety.

For a lower caffeine intake, green tea or white tea are excellent choices. Herbal teas like chamomile or rooibos are naturally caffeine-free and ideal for evening consumption.

Yes, because tea is less acidic and less irritating than coffee, it is often a better choice for people with acid reflux. Herbal teas like peppermint and ginger are particularly known for their soothing digestive properties.

The energy from tea is more gradual and sustained, preventing the sharp peaks and crashes often associated with coffee. This is because the L-theanine in tea counteracts some of caffeine's jittery effects.

Both have heart benefits in moderation. However, studies show that heavy coffee consumption can increase cardiovascular risk in people with severe hypertension. Tea has a gentler caffeine profile and beneficial flavonoids that can help improve blood vessel function and lower cholesterol.