How Much Green Tea Should You Drink Per Day?

Green tea, for many people, is the beginning of their morning routine, a detoxifying beverage, a drink that helps them with health issues, or just a drink that they enjoy over a relaxed evening conversation. But why is it so popular, and how much green tea should you actually drink each day to get its benefits?

In this blog, we'll dig into the health benefits of green tea, explore the right amount you should consume daily, and discuss the potential side effects of drinking too much. 

Benefits of Green Tea

Green tea's benefits are many, thanks to its rich power-packed content of nutrients and antioxidants.

  • Antioxidant Powerhouse: Green tea is loaded with antioxidants called catechins, which can potentially help protect your cells from damage. These powerful compounds can potentially help prevent chronic diseases like cancer, although more research is required on the same topic.
  • Heart Health: Drinking green tea regularly has been linked to a lower risk of heart disease and complications. It helps reduce bad cholesterol (LDL) and triglycerides, while also improving the overall health of your arteries.
  • Weight Loss: Green tea can boost your metabolism and potentially increase fat burning. The caffeine and catechins in green tea help you burn more calories, which can contribute to weight loss over time.
  • Diabetes Management: Some studies suggest that green tea can improve insulin sensitivity and reduce blood sugar levels, which is beneficial for managing type 2 diabetes.
  • Brain Function: Green tea contains L-theanine, an amino acid that, in combination with caffeine, can potentially improve brain function, enhance mood, and increase alertness.
  • Cancer Prevention: Regular consumption of green tea has been potentially linked to a lower risk of several types of cancer, including breast, prostate, and colorectal cancer although more research is required.
  • Dental Health: The catechins in green tea also have many healthy biological effects. Some studies show that they can kill bacteria and potentially restrain viruses like the influenza virus, potentially lowering your risk of infections and improving dental health.
  • Anti-Ageing: Thanks to its high antioxidant content, green tea can help reduce the signs of ageing and protect your skin from damage caused by free radicals.

How Much Green Tea Is Enough in a Day?

Now that we know green tea’s benefits, let's talk about how much green tea to drink each day to reap its full potential. Most experts recommend drinking three to five cups of green tea per day to maximise the health benefits of green tea. Let’s take a look at why that’s the case:

  • Optimal Antioxidant Intake: Drinking three to five cups ensures you get a good amount of catechins and other antioxidants.
  • Balanced Caffeine Levels: Green tea contains caffeine but in lower amounts compared to coffee. Drinking this amount keeps your caffeine intake at a moderate level, avoiding potential side effects like insomnia or jitters.

However, this can change based on individual tolerance, health conditions, and specific goals. If you’re sensitive to caffeine or have any health concerns, it’s best to start with a smaller amount and see how your body reacts.

Side Effects of Drinking Green Tea

While green tea is generally safe for most people, drinking too much can lead to some side effects. Here are a few side effects of green tea to watch out for:

A] Effects of Caffeine

Green tea contains caffeine, which can be problematic for people who are sensitive to it. 

Insomnia: Drinking green tea late in the day can potentially interfere with your sleep.

Anxiety: High caffeine intake can increase anxiety levels in many people, so drink according to your tolerance.

Digestive Issues: Some people might experience stomach upset or nausea from too much caffeine in green tea.

If you notice any of these symptoms, it might be a sign to cut back on your green tea intake or switch to a decaffeinated version.

Catechins May Reduce Iron Absorption

Green tea’s catechins are great for health, but they can also potentially hinder iron absorption from foods. This is especially important for people with iron deficiency or anaemia. Here’s what you can do to avoid this side effect of green tea:

Drink Green Tea Between Meals: Avoid drinking green tea with meals to reduce its impact on iron absorption.

Include Iron-Rich Foods: Make sure your diet includes plenty of iron-rich foods like lean meats, beans, and leafy greens so that you get enough iron.

Pair with Vitamin C: Consuming vitamin C with iron-rich foods can potentially help enhance iron absorption.


Green tea is a fantastic beverage that offers many many health benefits, from improved heart health and weight management to cancer prevention and better brain function. To get the most out of green tea, aim for three to five cups per day. However, always listen to your body and adjust your intake based on your individual needs and tolerance levels.

Remember, while green tea is beneficial, moderation is key. Drinking too much can lead to side effects like caffeine sensitivity and reduced iron absorption. By finding the right balance, you can enjoy the delightful benefits of green tea and enhance your overall health.

So, how many cups of green tea will you be drinking today?

Also Read: 10 Unexpected Ways Green Tea Benefits Your Skin