Could a cup of tea improve your mood?

If there’s a food or beverage most often associated with stress relief, it’s probably tea. And in fact, studies suggest that drinking green, black, herbal, or other varieties regularly may help reduce stress levels from a boil to a simmer.

But tea’s potential benefits go beyond helping you unwind. Research links it to better overall health, including support for your heart and brain. The effects may be especially pronounced for green tea.

Here’s what to know about the potential health perks of tea.

Tea and stress

Drinking a cup of tea may indeed help quell bouts of anxiety. Even inhaling its aroma is linked to lower stress. Why?

It may be partly due to the ritual of tea drinking, or the feelings you associate with consuming tea. In other words: You feel stressed, you sit down for a cup of tea to help you unwind, and, lo and behold, you start to feel calmer.

For many people, drinking tea can also help to support sleep. Getting enough sleep (7 to 9 hours nightly for most healthy adults) is associated with improved mood, less stress, and better physical and mental health overall.

Stress relief may come from the chemical contents of the drink, as well. One is a polyphenol (plant compound) called epigallocatechin gallate (EGCG), found in high amounts in green tea. Another is an amino acid (building block of protein) common to many teas called L-theanine. Research suggests that consuming these compounds may help to lower stress.

Tea and chronic disease

In large studies, among other benefits, moderate tea consumption has been linked to a lower risk of:

• Dementia, including Alzheimer’s disease and vascular dementia
• Small-vessel stroke, which occurs in tiny arteries in the brain
• Kidney stones
• Type 2 diabetes
• Death from heart disease, cancer, and other causes

Much research focuses on green tea, which has been tied to better cardiovascular (heart and blood vessel) health, lower inflammation, diabetes prevention, and mental function, among other perks.

These health benefits may be partly explained by tea’s effects on stress and sleep, both of which influence disease risk. But many experts believe the polyphenols in tea—especially EGCG—play a major role.

Tea is one of the best dietary sources of polyphenols, which help to manage inflammation in your body. They also protect you from oxidative stress, a potentially harmful imbalance of certain molecules. Both inflammation and oxidative stress contribute to the development of cancer, heart disease, and other serious health conditions. Aside from EGCG, which is a type of polyphenol called a catechin, tea contains theaflavins, thearubigins, and flavonoids.

It’s important to note, however: While tea itself may benefit well-being, many tea drinkers practice other healthy lifestyle habits, such as getting regular physical activity and not smoking. These behaviors can affect study results.

What’s more, many tea studies involve populations in Asia, where tea drinking is often integral to culture and everyday life. Additionally, lifestyle habits in Asia—particularly dietary patterns—may differ from those in the West. These factors can also influence research.

Finding the right tea for you

Tea is a safe, hydrating, often delicious addition to a healthy diet. What tea you choose depends on your taste and what works for your lifestyle. Some people are more sensitive to the stimulating effects of caffeine, found in varying levels in green or black teas. If caffeine amps you up rather than calms you down, you might want to opt for chamomile, lavender, or other caffeine-free herbal teas.

By itself, tea is a low-calorie beverage rife with beneficial compounds. When you mix in certain ingredients, such as sugar, honey, artificial sweeteners, half-and-half, and ultra-processed creamers, it adds calories, saturated fat, and a long list of chemicals to your drink. Try to limit or avoid these add-ons.

Be mindful of tea-based drinks, as well, such as boba and chai lattes. While they typically contain some tea, health benefits may be offset by large amounts of milk, sugar, and other add-ins.

If plain tea doesn’t appeal to you, opt for:

• Flavorful herbs like mint, verbena, and lavender
• Spices like cardamom, ginger, and cinnamon
• Citrus juices, zests, and peels
• Fresh ginger

Remember: If a product like tea can produce stress-relieving or anxiety-dampening effects, it means there are chemicals working on your body that could interact with medications or other supplements you may be taking. If you plan to add tea to your everyday routine, check with a healthcare provider first to make sure it will fit in with your overall health plan.

Finally, while it may have preventive properties and help you feel better when you’re sick, tea is not medicine. If you have a chronic condition, don’t drink tea in place of prescribed medication or other medical treatments.