The most common way to consume tea is to drink it. However, there are a few different methods to make a cup of tea, and you can also find fasting tea capsules and strips.

• Tea Bags These are prefilled with crushed tea leaves and used for brewing tea with hot water. Tea bags should be placed in a mug or tea pot and then steeped in boiling water for a few minutes. Tea bags may be discarded afterward.
• Loose Tea Leaves These can be used to brew tea in a similar way, except they require a tea infuser or may be strained from the tea afterward. Simply place the leaves in an infuser and steep in boiling water, or steep the leaves directly in water and strain to remove the leaves before drinking.
• Tea Capsules These are concentrated forms of tea encapsulated in a pill. It’s important to note that since tea capsules are supplements, they are not regulated by the U.S. Food and Drug Administration (FDA), “so quality and safety are not guaranteed,” says registered dietitian Johna Burdeos. Before taking any supplement, Ehsani advises speaking to your healthcare provider, as it may interfere with other medications you’re currently taking.
• Tea Strips These products, such as those made by Olyxir, offer an alternative to tea bags. They dissolve in hot water so there is no waste. The strips are made from the company’s patented olive leaf powder developed in collaboration with the U.S. Department of Agriculture.

Of course, there are different types or flavors of tea, as well, including green tea, black tea, and a variety of herbal teas.

Drinking tea comes with a number of health benefits, whether you are intermittent fasting or not.

Caffeinated teas and herbal teas both contain polyphenols, according to the Academy of Nutrition and Dietetics. These compounds are antioxidants and are believed to be the source of the beverage’s numerous health benefits. Here’s a look at what research says about the health benefits of tea.

Drinking Tea Protects Your Heart

Research suggests drinking tea regularly may help ward off heart troubles. A study published in 2020 in the European Journal of Preventive Cardiology found that frequent tea drinkers were less likely to develop atherosclerotic cardiovascular disease and less likely to die prematurely than those who did not drink tea regularly.

Using the data they found, the researchers determined that a 50-year-old habitual tea drinker might develop heart disease nearly a year and a half later or live about a year longer than an individual who rarely or never drank tea. Other research shows green tea may improve blood pressure, triglycerides, and cholesterol.

Drinking Tea May Help You Live Longer

A large study published in 2022 in the Annals of Internal Medicine found that people who drank two or more cups of tea per day had a reduced risk of death, compared with non–tea drinkers, over more than a decade of follow up. There is an important caveat, however: While there was a correlation between drinking tea and a longer life, the researchers could not prove that tea is the reason. Other lifestyle factors may have come into play that the study authors did not account for.

Drinking Tea May Lower the Risk of Type 2 Diabetes

Some research suggests that drinking tea may play a role in the prevention of type 2 diabetes. A study of half a million adults from China found that daily consumption of green tea was associated with a lower risk of type 2 diabetes and lower risk of death from any cause in people with diabetes, according to results published in 2021 in The American Journal of Clinical Nutrition.

Drinking Tea May Help Prevent Cognitive Decline

Drinking tea may help the mind stay sharp. Past research linked drinking green tea with a better working memory. Another study found that regularly drinking black, green, and oolong tea was associated with a lower risk of developing a neurocognitive disorder, such as dementia, among older adults.

Drinking Tea Keeps Your Bones Strong

Some research suggests that drinking tea can help increase bone density in older adults. One study, for instance, found that habitual tea drinkers, especially those who regularly drank tea for more than 10 years, had significantly higher bone mineral density than non-habitual tea drinkers.

When it comes to weight loss, it’s important to note that drinking tea will not in itself cause you to shed pounds. “Weight loss is much more complex and other factors ought to be accounted for, such as your overall diet, including the quality and quantity of what is consumed, activity level, stress level, sleep hygiene, and medical conditions,” Burdeos says.

Of course, since unsweetened tea doesn’t have any calories, it’s a great option if you’re trying to lose weight and especially if you’re intermittent fasting. “For example, during the fasting window, instead of reaching for a beverage like soda that you would’ve consumed before your diet change, you drink tea, then you’re reducing your calories, which in turn can help with weight loss,” Burdeos says.

Some studies suggest that the combination of caffeine and catechins in green tea may help with weight loss, but more research is needed to determine the true effects.

Drinking tea is considered safe for the majority of people. Certain populations may need to avoid the beverage, however, particularly varieties that are caffeinated. This includes people who are sensitive to caffeine, get heartburn from caffeine, or experience poor sleep, dizziness, or nausea after drinking caffeine, Burdeos notes.

“If you have atrial fibrillation or an arrhythmia, then you certainly want to steer clear of the caffeinated teas and stick to the herbal teas,” Zumpano says.

Experts advise caution when buying teas that promote weight loss on the label. These products fall under the dietary supplement category instead of food and medicine. “They often contain additional ingredients such as herbs with a laxative effect,” Burdeos says. “Unlike food and medications, dietary supplements aren’t as tightly regulated by the FDA.”

Drinking tea while intermittent fasting is considered generally safe for everyone who does not have any of the conditions mentioned above. If you have any concerns about drinking fasting teas, talk to your doctor.

There are some things to consider when choosing an appropriate fasting tea and storing your tea so that it remains fresh and safe to consume.

Selection

Experts recommend sticking to regular teas and avoiding any with weight loss or other touted benefits on the label. “If you are looking for a green tea, just choose a green tea; it should just have that as the ingredients list,” Ehsani says.

Certain teas, particularly those that are marketed for weight loss, contain laxatives like senna or cascara sagrada. These ingredients may cause you to rush to the bathroom more than you would like and are not a safe method of weight loss, Burdeos says.

Other teas labeled for weight loss might have high quantities of caffeine, Ehsani notes, so check the caffeine content on labels. (More on caffeine dosages below.)

“High amounts of caffeine and laxatives may cause an upset stomach, like cramping, nausea, lots of diarrhea, and dehydration,” Ehsani says.

Storage

For optimal storage, you’ll want to keep teas away from heat and moisture, such as in a dark cupboard.

“Store tea in food-safe and airtight containers that are opaque, to preserve them well and minimize oxidation,” Burdeos says. “Keep tea bags away from sunlight and warm and humid areas.”

When it comes to the dosages of fasting teas, experts say the thing to keep in mind is caffeine intake. According to the FDA, up to 400 milligrams of caffeine per day is generally considered a safe amount. There’s about 47 milligrams of caffeine in an 8-ounce mug of black tea and 28 milligrams of caffeine in the same amount of green tea.

Fasting teas are a great option while intermittent fasting, as long as no sweetener or milk is added. Drinking tea, whether fasting or not, also comes with a number of health benefits, including improved heart health, lower risk of type 2 diabetes, and some potential protection against cognitive decline.

If drinking black or green tea, it’s important to be mindful of caffeine intake, and anyone with a sensitivity to caffeine should avoid these varieties.