Researchers found that just a couple of cups a day could make a measurable difference in long-term health.
A daily cup of tea might be doing more for your body than simply helping you relax. An international team of scientists from the United States and China reviewed decades of human studies and found that drinking tea regularly is associated with a lower risk of premature death and a longer lifespan.
One of the most striking conclusions is that the strongest evidence of tea’s benefits appears in cardiovascular health, with people who drink tea consistently showing lower rates of heart-related deaths compared to non-drinkers.
The researchers analyzed large population studies and controlled clinical trials to focus only on effects observed in humans. Their goal was to clarify how tea influences chronic conditions such as heart disease, cancer, obesity, and type 2 diabetes, and whether the benefits depend on how much or what kind of tea people drink.
According to a major meta-analysis of 38 cohort studies, consuming between 1.5 and 2 cups of tea per day was linked to reduced overall mortality, including deaths related to heart disease and cancer. The greatest reduction in risk was seen at around two cups daily.
When it comes to cancer, the protective link was more evident for certain types, particularly cancers of the mouth, colon, and lungs in women. Tea consumption was also associated with lower levels of LDL cholesterol, reduced blood pressure, improved blood vessel function, and decreased fat absorption.
Several studies suggest that drinking three to four cups of tea daily may lower the risk of developing type 2 diabetes, although results varied by region. In China, for example, some data showed mixed or even opposite effects, highlighting the role of lifestyle and dietary differences.
Tea’s antioxidants and anti-inflammatory compounds also appear to support weight control. In people with overweight or obesity, multiple clinical trials found modest but consistent reductions in body weight linked to regular tea intake.
The researchers also noted potential downsides. Tea can contain traces of pesticides, heavy metals, microplastics, or fluoride, but current evidence suggests that these levels pose a low health risk when tea is consumed in moderation. Tea may also reduce iron absorption, which could be relevant for vegetarians or people with iron deficiency.
Experts advise choosing loose-leaf or high-quality teas, avoiding bottled or heavily sweetened versions, and drinking tea without added sugar. Staying below four cups per day helps minimize issues related to caffeine or nutrient absorption while still capturing most of the benefits.
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