How Many Cups of Tea Should You Drink Daily?
Who doesn’t love the calming ritual of brewing a fresh pot of tea? Beyond being delightfully refreshing, tea packs a powerful punch of health benefits. But how many cups are ideal?
Three Cups Daily Keep Your Brain Young!
A fascinating study published in the journal Nature in January 2025 found that drinking three cups of green tea daily could protect your brain. Researchers discovered that people consuming around three cups (about 600 ml) per day significantly reduced the volume of white matter lesions—areas linked with cognitive decline—by about 3%, compared to those drinking just one cup (200 ml).
Research screenshots
These lesions are associated with small vessel diseases in the brain and linked to conditions like vascular dementia and Alzheimer’s disease. How does green tea help? It’s all thanks to its powerful compounds called catechins, known for their antioxidant, anti-inflammatory, and antihypertensive properties, which prevent the aggregation of amyloid-beta proteins, thus safeguarding neural functions. 
Three Cups Daily for Maximum Anti-Aging!
Tea isn’t just brain food—it also combats aging effectively. Regular tea drinking slows biological aging, and studies indicate the sweet spot is about three cups daily, or 6-8 grams of tea leaves, providing the best anti-aging benefits.
More Incredible Health Benefits of Tea
Lower Risk of Death
Studies show drinking two to three cups daily lowers mortality risks compared to drinking less than one cup per day. However, benefits plateau after three cups.
Reduce Cardiovascular Diseases
Consuming tea regularly can lower your cardiovascular disease risk by 8%, with green tea being most effective, followed by black tea, and fruit or herbal teas.
Decrease Stroke Risk
Daily intake of two to three cups of green tea can reduce stroke risk by 14%.
Lower Hypertension Risk
Tea drinking, especially green tea, reduces the risk of developing hypertension by about 6%, even if consumed irregularly.
Lower Cancer Risks
Regular tea consumption has been linked to decreased risks of various cancers, including stomach, colorectal, liver, breast, uterine, ovarian, leukemia, lung, and thyroid cancers.
Improve Fatty Liver Condition
Tea polyphenol Epigallocatechin gallate (EGCG) effectively manages fatty liver by reducing lipid accumulation, inflammation, and regulating lipid metabolism.
Lower Diabetes Risk
Daily tea drinkers significantly reduce their risk of type 2 diabetes. Black, green, dark, and oolong teas all contribute positively.
Promote Healthy Gut
Black tea supports gut health by maintaining mucosal health and regulating immune functions.
Choosing the Right Tea for You
Black Tea
With warming properties, black tea is ideal for those with cold constitutions or weak digestive systems. Add honey to mellow out any bitterness, especially beneficial in colder seasons.
Dark Tea (Pu-erh)
Dark tea suits those with colder body types, aiding digestion, fat metabolism, and increasing appetite. Ideal for those experiencing cold limbs or kidney weakness.
Green Tea
Perfect for people with heat-prone constitutions or high energy, green tea clears heat and revitalizes energy levels. Enjoy its refreshing taste on hot or stressful days.
White Tea
Mild and neutral, white tea suits nearly everyone except those at extreme ends of the hot-cold spectrum. Its delicate flavor makes it universally enjoyable.
Oolong Tea
Lightly fermented oolong resembles green tea, suitable for heat-prone individuals. Heavily fermented types resemble black tea, suitable for a broader audience.
Important Tea Drinking Tips:
- Avoid excessively hot tea.
- Avoid overly concentrated brews.
- Don’t drink tea on an empty stomach.
- Avoid tea contaminated by other flavors.
- Don’t drink tea immediately after meals.
Enjoy your daily cups of tea—deliciously beneficial!
