When it comes to brain health, most people first consider their sleep quality, meal choices, or lifestyle to keep them sharp. However, what you sip on throughout the day, whether it’s water, soda, or tea, can actually impact how well your brain functions, too. A few popular teas contain compounds that support your memory and attention, but there is one that consistently comes up in dietitian recommendations.

We asked nutrition experts to identify the top tea for brain health, and explain in simple terms why it works so well. Their answer probably won’t surprise you: Green tea is widely available and backed by a significant amount of research. Here’s why they recommend drinking it regularly to keep your mind sharp, plus some clever ways to fit more green tea into your daily routine. 

The Best Tea to Drink for Brain Health

While several teas offer cognitive benefits, dietitians say one consistently shows up in research. “My top pick is green tea (including matcha),” says Vandana Sheth, RDN, a registered dietitian nutritionist and former national media spokesperson at The Academy of Nutrition and Dietetics. “Although many teas are good for brain health, green tea stands out because of its unique combination of bioactive compounds.” 

Lindsey Schoenfeld, RDN, a registered dietitian nutritionist, professional chef, and co-founder of To Taste, agrees. “Green tea takes the gold! When it comes to brain health, green tea tends to get the most attention,” she says. In fact, several long-term studies link regularly drinking green tea with a lower risk of cognitive decline, and “its natural compounds may help protect brain cells as we age,” Schoenfeld adds. 

So, what makes green tea different from black tea? “Green tea provides catechins, especially EGCG, along with L-theanine and a small amount of caffeine,” Sheth explains. “This combination supports calm focus, mental clarity, and long-term brain health in a way most other teas do not.”

L-theanine specifically promotes a feeling of relaxation without drowsiness, and helps smooth caffeine’s effects, Sheth points out. Additionally, the green tea-specific catechins provide both antioxidant and anti-inflammatory benefits that support brain cells. “This combination makes green tea especially good for sustained attention and cognitive health across the lifespan,” she says.

Drinking black tea can help your brain health, too. But unlike black tea, green tea leaves are minimally oxidized, which helps preserve higher levels of catechins like EGCG. That means you’re getting more of the compounds linked to long-term neuroprotection. Green tea also has less caffeine (about 25–40 milligrams per cup, compared to 40–70 milligrams), which means it’s easier to drink more of it midday than black tea or coffee. 

How to Drink More Green Tea

Green tea supports your brain health without overstimulation, but how much do you need to drink to reap the drink’s benefits? Here’s what the experts say about fitting this brain-boosting tea into your daily life.

Brew the Perfect Cup

First, you need to make sure you’re brewing your green tea correctly to maximize it’s brain-boosting potential. “Sounds funny, but it’s so important!”  Schoenfeld shares. “Use hot, simmering water, not boiling water, and steep for 2–3 minutes max. This will keep it slightly sweet and not bitter.” (For reference, that means brewing your tea in water that’s around 160–180°F.) Overheating or over-steeping green tea can degrade its most brain-supportive compounds. 

Focus on Consistency

But consistency matters more than chasing the perfect cup of tea, according to Schoenfeld. “Find a green tea you like, and it becomes much easier to turn tea into an everyday habit rather than another wellness chore. The best tea for brain health is really the one you enjoy drinking.” Most research suggests aiming for one to three cups a day to deliver cognitive benefits over time. You’ll notice more impact when the tea is consumed regularly, rather than sporadically.

Replace Other Drinks

There are so many opportunities to drink (or eat) green tea instead of something else. “Swap your second cup of coffee for brewed green tea or matcha; add matcha to smoothies or oatmeal for a gentle mental boost; sip green tea after meals as part of a calming routine; or keep tea bags or single-serve matcha at work for consistency,” says Sheth.

Keep a Pitcher in the Fridge

Make iced green tea to have on hand in a pinch—and mix it up with lemon, citrus peel, or fresh mint. “Keep it lightly sweetened, or free of artificial ingredients and added sugar,” says Schoenfeld, who suggests swapping one sweetened drink a day for green tea or a simple matcha latte. “Finally, find a friend who enjoys tea, as wellness habits tend to be easier to establish when you are connected with friends,” she concludes.