Green tea is one of the most popular drinks in the world, and it’s no wonder: The beverage is fresh, earthy, and delightfully delicious. It’s also rich in beneficial compounds, making it one of the healthiest drinks you can consume. But how does it affect the body and mind, exactly? We spoke to nutrition experts to find out the benefits of green tea, including decaf varieties and matcha. Also, a tea sommelier shares how to brew the perfect cup of green tea and unique ways to enjoy it at home.

What Is Green Tea?

Tea is made from the Camellia sinensis plant, which is native to China. When the leaves are young, they can be picked and dried to make white tea. The same plant produces green and black tea with mature leaves; they’re just processed differently. Green tea undergoes minimal oxidation, resulting in its fresh taste, while black tea is fully oxidized, producing a bolder flavor.

Benefits of Green Tea

Green tea is one of the healthiest drinks you can consume. Here’s why, according to nutrition experts.

Reduces Risk of Disease

Adding green tea to your rotation may lower your risk of chronic disease. That’s because it’s rich in antioxidants, particularly epigallocatechin gallate (EGCG), explains Lina Begdache, PhD, RDN, CNS-S, CDN, FAND, registered dietitian and associate professor of health and wellness studies at Binghamton University. Antioxidants act like shields for healthy cells, protecting them from damage known as oxidative stress, says Natalie Allen, registered dietitian and clinical associate professor at School of Health Sciences at Missouri State University. This “supports better aging, reduces the risk of chronic diseases, and promotes overall health,” notes Allen.

Increases Energy

“Green tea contains moderate amounts of caffeine, generally ranging [between] 20 to 45 milligrams per 8-ounce cup, depending on how it’s brewed,” says Begdache. This is less than the same amount of black tea (40 to 70 milligrams) and coffee (95 to 200 milligrams).

What’s more, green tea contains L-theanine, a type of amino acid, per Allen. L-theanine balances the stimulating effects of caffeine, resulting in a calmer, more focused form of energy, according to Begdache. “This combination can enhance attention and mental clarity while reducing the jitteriness or crash often associated with caffeine alone,” says Begdache.

Supports Brain Health

Thanks to the combo of caffeine, L-theanine, and antioxidants like EGCG, green tea is a brain-friendly drink. “Caffeine enhances alertness and cognitive performance, while L-theanine promotes relaxation and improved focus,” shares Begdache. Additionally, EGCG and other green tea antioxidants protect neurons (nerve cells) from oxidative stress while potentially promoting the growth of new ones. “Together, these compounds can support memory, attention, and overall brain function, and may reduce the risk of neurodegenerative diseases over time,” says Begdache.

Potential Side Effects

“While green tea is generally safe for most people, it can have side effects, particularly when consumed in large amounts,” notes Begdache. Examples include insomnia, nervousness, and stomach upset. The risk may be higher if you have a heart condition or you’re sensitive to caffeine, pregnant, breastfeeding, or taking certain medications (like blood thinners or stimulants). In this case, it’s best to talk to your healthcare provider before drinking large amounts of green tea, advises Begdache.

Does Decaf Green Tea Have Benefits?

If you don’t consume caffeine but want to reap the benefits of green tea, consider drinking a decaffeinated version. As Allen notes, it’s a great way to enjoy its perks without the buzz. That’s because decaf green tea contains many of the antioxidants found in the regular variety—just in slightly lower amounts, says Allen.

Matcha Is Even Better

Matcha is made by mixing powdered green tea leaves directly in hot water, whereas regular green tea is made by simply infusing the leaves. As a result, matcha is more concentrated than green tea, thereby offering even more benefits. More specifically, you get more antioxidants, caffeine, and L-theanine per cup, as you’re consuming the whole tea leaf, says Allen. “That means more anti-inflammatory and brain-boosting benefits,” she adds.

How to Buy Green Tea

For the best quality, choose loose green tea, advises Jee Choe, certified tea sommelier and founder of Oh, How Civilized. Loose tea will include more of the whole leaf, while tea bags may contain broken bits and chopped leaf particles, indicating a lower quality, she explains.

How to Use Green Tea

The simplest way to enjoy green tea is to steep it in hot water, then drink. For best results, avoid using boiling water and steeping it for more than three minutes—both practices can yield a bitter cup. Check the tea package to find the ideal water temperature and steep time for the variety of green tea you are brewing, says Choe.

Here are more ways to consume green tea:

• Iced: Iced green tea can hit the spot during warmer months. To serve it cold, brew hot green tea, then cool it down and add ice, says Choe. Alternatively, you can use a cold brew method by combining green tea with cold water and letting it steep in the refrigerator for three to six hours, says Choe.
• Complimentary flavors: “Green tea is vegetal and grassy with sweet or nutty notes,” says Choe. It pairs well with light and fresh foods, including sushi, salads, fruits, and sweet treats, she adds.
• Smoothies: In smoothies, the earthy notes of green tea can help balance the sweetness of fruits. Try blending it with strawberries, peaches, or raspberries, says Choe.
• Ginger beer: Take a tip from Choe and whisk two teaspoons of matcha and ¼ cup cold water, then combine with ginger beer and ice in a cup. The result is a refreshing fizzy drink.
• Over rice: Ochazuke is a popular Japanese dish made of green tea and rice. “Prepare a bowl of rice with any savory topping of your choice, like grilled salmon or nori,” says Choe. Next, “pour green tea into the bowl to create a green tea soup.”
• Dessert: “Matcha affogato is a tasty dessert that’s super easy to make,” shares Choe. To prepare it, dissolve two teaspoons of matcha in ¼ cup cold water, then pour the mixture over two scoops of vanilla ice cream. Another option is to mix matcha powder in your favorite frosting or cheesecake recipe.

The Council for Responsible Nutrition has completed an updated evaluation of magnesium safety, raising its recommended safe upper level for supplements to 500 milligrams per day for healthy adults, based on new human clinical data that the organization said shows that higher levels are well tolerated.

The revised supplemental UL—up from the previous 400 mg/day—comes as part of CRN’s ongoing release of updated nutrient safety chapters from its flagship reference book, Vitamin and Mineral Safety (4th edition). The new magnesium chapter is the latest installment in a series of updates to provide industry, practitioners and policymakers with timely access to current science on nutrient safety.

“This updated UL reflects a growing body of evidence that magnesium is well tolerated—even at higher levels than previously recognized,” said Andrea Wong, CRN’s senior vice president, scientific and regulatory affairs. “For formulators of magnesium supplements to support bone, muscle, nerve, or heart health, this offers greater confidence in the safety of levels up to 500 mg/day.”

[Read more; CRN adopts guidelines for supplements, functional food sold on e-commerce platforms]

Magnesium is one of the top five most used dietary supplements, taken by nearly one in four supplement users (23%) – up from about one in five in 2023, based on CRN survey data. The same survey found magnesium use is especially high among women and older adults and it tends to increase with higher household incomes. 

About 27% of female supplement users take magnesium, compared to 19% of males, and those aged 55 and older report higher usage than younger adults. Consumers cite a variety of reasons for taking magnesium, including helping with relaxation and for better sleep. Overall, these findings highlight magnesium’s growing appeal as a go-to supplement for broad health and wellness benefits, CRN said.