How to Get the Most Out of Your Tea, According to Science
Image Credit: Your daily cup can be more than just a habit—it can be a tool for better well-being. Unsplash

TEA is more than just a comforting drink—it’s a daily ritual, a source of energy, and a powerhouse of health benefits. But are you really making the most of your cup? To help tea lovers get the best out of every sip, we’ve distilled key insights from the research of scientists Ian M Clark and Claire E Weinberg, originally published in The Conversation, into practical, everyday advice.

1. Timing Matters: When to Drink Your Tea

  • Morning Boost: If you're looking for an energising start, black or green tea provides a moderate caffeine kick without the jitters of coffee. To maximise alertness, drink it 30-60 minutes after waking rather than immediately.
  • Post-Meal Aid: Green tea can aid digestion and help regulate blood sugar levels when consumed after meals.
  • Evening Wind-Down: If you're drinking tea in the evening, opt for decaffeinated tea or herbal infusions. While tea has less caffeine than coffee, sensitive individuals may still struggle with sleep if consumed too late.

2. The Perfect Brew: Temperature and Time Matter

  • Green Tea: Steep at 70-80°C for 2-3 minutes to preserve antioxidants and prevent bitterness.
  • Black Tea: Brew at 90-100°C for 3-5 minutes to enhance its bold flavour.
  • White Tea: Requires a gentler touch—around 75-85°C for 4-5 minutes.
  • Herbal Tea: Since these are not technically teas but infusions, they can be steeped at 100°C for 5-7 minutes for maximum flavour extraction.

3. Enhancing Nutrient Absorption

  • Add Lemon: Squeezing fresh lemon juice into your tea boosts antioxidant absorption, particularly of catechins in green tea.
  • Skip the Milk (Sometimes): While milk is a beloved addition to black tea, research suggests it may slightly reduce the bioavailability of beneficial compounds.
  • Choose Fresh Tea: Store tea in an airtight container away from light and moisture to prevent oxidation and flavour loss.

4. Caffeine Control: How to Adjust Your Intake

  • Lowering Caffeine: If you're caffeine-sensitive, try a quick rinse method—steeping tea for 30 seconds, discarding the first infusion, and then re-steeping.
  • Maximising Caffeine: For a stronger boost, increase steeping time but be mindful of bitterness, especially with green tea.

5. Mindful Drinking: Making Tea a Ritual

Drinking tea isn’t just about hydration; it’s an experience. Engaging with the process—boiling water, watching leaves unfurl, inhaling the aroma—can make it a moment of mindfulness. Studies suggest this slow, deliberate approach to drinking tea may help reduce stress and enhance the enjoyment of each cup.

Final Sip

From brewing at the right temperature to optimising when you drink your tea, small tweaks can enhance both flavour and health benefits. By following these simple yet science-backed steps, your daily cup can be more than just a habit—it can be a tool for better well-being.