We Asked Registered Dietitians What the Healthiest Teas to Drink Were — Here’s What They Said
There’s nothing quite like a hot cup of tea to leave you feeling cozy, regardless of the day or season. But on a day when you’re not feeling well, a cup of tea can be more than comforting — it might also be good for your health.
For example, consuming green tea has been found to help reduce the risk of high blood pressure, as well as help reduce oxidative stress and cholesterol levels, which can contribute to preventing heart disease and stroke. Studies have also suggested that people who drink two or more cups of antioxidant-rich black tea per day had a 9 to 13 percent lower risk of death from any cause, compared with people who did not drink tea at all. Meanwhile, matcha — a powdered form of green tea — packs even more of an antioxidative punch, with high levels of epigallocatechin gallate (EGCG), a compound that may help fight inflammation and promote cell repair. Given this promising research behind tea, it’s no wonder this versatile beverage is so widely beloved.
Since different teas offer different health benefits, the most beneficial tea for you will likely depend on your specific health goals and personal tastes. To fully understand the many benefits of teas, and the best teas to deliver those benefits, we consulted with several registered dietitians on the best teas for various health needs and ailments, such as promoting digestion, soothing a sore throat, or easing insomnia. In addition to the recommendations of dietitians, we also taste-tested dozens of teas to ensure our top picks were delicious, too. Below are the best teas for various health needs and concerns, all with our flavor stamp of approval.
Tea Forte’s Organic Jasmine Green is more than a pretty golden pour with a strong aroma of jasmine flowers; it’s potentially a powerhouse of health benefits. Green tea is packed with antioxidants, particularly natural plant compounds called catechins. One of the most potent catechins in green tea is EGCG, which may help combat oxidative stress, reducing cell damage and lowering the risk of many chronic diseases, including heart disease and stroke.
In addition to their potential impact on oxidative stress and cholesterol levels, the catechins found in green tea may also help reduce the overall risk of developing some types of cancer, help your gut microbiome, and even boost your metabolism.
Why does green tea have such an edge over other types of tea? Some of its health benefits can be attributed to the way it’s produced. According to Wan Na Chun, MPH, RD, owner of One Pot Wellness, “The minimal processing of green tea helps to preserve its beneficial compounds better than fermented teas like black tea.”
During our testing, we enjoyed this green tea for its delicate flavor and lower levels of caffeine. It brews up lightly golden, and we immediately detected strong floral notes. However, the jasmine is nicely balanced, and does not interfere with the lightly astringent taste of the green tea. As with all green teas, you’ll want to be sure not to use overly hot water (just below boiling is best) or to steep too long, or your cup will taste bitter.
Grabbing a cup of black tea could be a good decision for both your body and your brain. The caffeine in black tea may support cognitive health, and there isn't as much of it as in a cup of coffee. While caffeine content varies, a cup of coffee has around 96 milligrams (mg) of caffeine per 8 ounce (oz) cup versus tea, which has around 26 to 48 mg of caffeine per 8 oz cup. Black tea may be a better option than coffee for people who want the benefits of caffeine but are sensitive to its effects, though it’s important to note that this can vary from person to person.
When we tasted this tea, we enjoyed the taste quite a bit. It’s a full-bodied tea, with subtle hints of toasted barley and a whisper of dried mandarin that make it more savory than sweet. We were expecting more of a sweet citrus fragrance from the mandarin orange, but instead detected more of a subtle scent of dried clementine with a whiff of cinnamon. We also liked that this tea retains its distinctive flavor when served cold, making it an excellent option if you prefer your tea iced.
This black tea also comes uniquely packaged. Instead of your typical bag or pyramid, loose leaves are packed into a dried mandarin rind and then each black tea-stuffed mandarin is individually wrapped. According to the Verdant Tea website, the company works directly with “partner farmers” in China. These small tea farms are owned and operated by families who have passed down the land for generations, allowing Verdant Tea direct access to unique, single-origin teas.
Matcha tea is a finely ground powder made from specially grown and processed green tea leaves. Unlike traditional green tea where leaves are steeped and discarded, matcha involves consuming the entire leaf in powdered form, providing a more concentrated source of nutrients and antioxidants. In fact, one study published in 2021 found that matcha tea provides up to 10 times more antioxidants than regular green tea.
Matcha could also be helpful for people with diabetes. “Matcha may lower blood sugar and insulin levels, which can be helpful for those with insulin resistance or diabetes,” says Alyssa Pacheco, RD, founder of The PCOS Nutritionist. One study published in 2020 explored how matcha might impact blood glucose levels and gut microbiota in diabetic mice. Researchers found that matcha supplementation helped regulate blood glucose and gut microbiota, potentially benefiting diabetes patients.
Matcha’s possible health benefits don’t end there. A review published in Current Research in Food Science evaluated the potential health benefits of matcha tea on cognitive function and cardiovascular health and researchers found that drinking matcha tea may help decrease stress and may slightly enhance attention and memory. However, it’s important to note that matcha’s impact on cognitive function appeared to be inconclusive.
If the matcha’s potential health benefits don’t pique your interest, its taste might. When we tested this matcha tea, we found it to be a beautiful blend of slightly grassy, herbaceous matcha with zero bitterness. We drank this unsweetened and without any milk because it didn’t need it — the flavor was just right. It did leave some sludgy sentiment at the bottom, but that’s something we’ve experienced with most matchas we tested. It also gave us an energy boost — we were feeling tired and cranky but after finishing a cup, we were ready to work.
The brand states that Sun Goddess Matcha is “ceremonial-grade,” meaning it’s the highest-quality type of matcha (aka, priciest) that’s appropriate to use for tea ceremonies. However, there are conflicting opinions on what “ceremonial-grade” matcha actually means, and there’s no official organization that certifies that designation. But whatever you want to call it, this richly flavored matcha earned its place on our list as our favorite out of all the others we tested.
Chai is a spiced tea made from black tea mixed with different spices, like ginger, cinnamon, and cardamom. The mix of spices found in chai may have unique health benefits: For starters, cardamom, known for its distinct and aromatic flavor (and a key ingredient in Numi Golden Chai) may also offer a wide range of health benefits. A small study found that after 12 weeks of consuming 3 grams (g) of cardamom powder, the subjects’ high blood pressure levels decreased significantly. In addition, a second study on mice found that cardamom has antioxidant and anti-inflammatory properties, and may help reduce blood pressure and cholesterol, and could help support healthy blood sugar levels. Although studies with cardamom in mice provide valuable insights into potential health benefits, we still need human trials to confirm these effects.
The other spices that give this chai its distinctive flavor have other health benefits that shouldn’t be overlooked. For example, ginger has been well researched for its positive impact on digestive health. One large systematic review of 109 studies highlighted ginger’s anti-nausea effects in various conditions like motion sickness, pregnancy, and post-anesthesia. Researchers also noted that ginger can help improve gastrointestinal function, reduce inflammation, and reduce the risk of chronic diseases, such as heart disease.
In addition, the cinnamon in this tea not only lends this drink a sweet, warm flavor, but is also rich in antioxidants and has anti-inflammatory properties. A meta-analysis published in 202 showed that consuming cinnamon (1.5 to 4 g per day) may help increase antioxidant levels in the blood and lower inflammation markers within the body. However, it’s important to note that in research studies, the cinnamon dose used is often larger than the amount of cinnamon you would typically find in a cup of chai. So, while chai can add some cinnamon to your diet, it's probably not enough to match the effects seen in studies that use higher doses of cinnamon.
When we tasted Numi Golden Chai, we found its taste to be a beautifully balanced blend of black tea and richly flavored spices with a rich, mouthwatering aroma and just a hint of cinnamon. We could taste the individual flavors (cinnamon, anise, cardamom, ginger), but they meshed together perfectly, so that no one flavor overpowered the others. We found it to be smooth, with a mild floral flavor. This chai is also delicious over ice: The cozy, warm feelings it evokes flip to crisp and refreshing when chilled. It’s a tasty, refreshing alternative to coffee that has the added benefit of waking you up. We definitely felt perky after a cup of this chai.
To that point, Numi Golden Chai is made from Fair Trade Certified Assam black tea, which does contain caffeine. If you are particularly sensitive to caffeine, this may not be the tea for you. Aside from that, Numi’s chai has a lot going for it in terms of sustainability. For example, its tea bag wrappers are compostable. And in addition to using Fair Trade Certified ingredients, which are produced according to certain ethical standards, Numi is also a Certified B Corporation. That means it meets certain standards for social and environmental performance, transparency and accountability.
Research on the health benefits of black tea is robust. For example, it is reported to help support your gut microbiome, which could help folks who suffer from digestive issues. Studies have also found that regularly drinking black tea may help reduce the risk of heart disease and stroke by reducing cholesterol levels and improving blood pressure control.
In addition, a review of the clinical evidence found that regularly drinking black tea may help lower the risk of cancer as its polyphenols, compounds that work as dietary antioxidants in the body, can block various processes linked to cancer, including inflammation and cell growth.
In addition to its possible health benefits, Vahdam India English Breakfast stands out for its enjoyable taste. The tea has a rich aroma, with an almost lemony undertone, even though black tea is the only ingredient. It's smooth, with no bitterness or aftertaste, and has more depth of flavor than other black teas we tasted. Some black teas can leave a residual chalkiness feeling in your mouth afterward; this one doesn’t. This tea also retains the same deep, rich flavor at room temperature and over ice, where it doesn’t taste watered down or muted. When served iced, it’s a cool, refreshing drink. Pro tip: We loved it with a splash of lemonade, and it would also taste great with a few slices of your favorite fruit.
Vahdam India teas come in compostable pyramid-shaped tea bags, intentionally designed to expose more surface area of the tea leaves. According to the website, Vahdam India sources its teas directly from tea estates and small farms in India and packages its products at the company’s India-based facilities. Vahdam India is a Certified B Corporation, which means it has been certified as meeting high standards for social and environmental impact, accountability, and transparency. It’s also a Certified Climate Neutral and Certified Plastic Neutral company, and, in 2018, the company launched the Teach Me initiative, which gives back 1 percent of Vahdam India’s revenue to the education of farmers’ children in India.
Numi Throat Soother tea contains a blend of licorice root and marshmallow root to calm irritation and soothe sore throats. In a recent study, licorice root was found to contain bioactive compounds that may provide anti-inflammatory properties that could help soothe a sore throat by reducing swelling and calming irritation in the throat’s lining. However, if you’re taking certain medications, like ACE inhibitors, diuretics, or digoxin, it is best to consult with your healthcare provider before drinking this tea, and others for that matter, as it can interact with medications due to licorice’s active compound, glycyrrhizin, which can affect your body’s metabolism and electrolyte balance.
Additionally, licorice has been shown to increase blood pressure, so it’s important to be cautious if you have high blood pressure or if you’re sensitive to changes in blood pressure.
The other powerhouse ingredient in Numi Throat Soother, marshmallow root, has been shown to contain mucilage, which is a thick, sticky substance that helps protect and coat the lining of your throat. Additionally, marshmallow root’s mucilage may also reduce inflammation and irritation, to further reduce discomfort associated with a dry, sore, scratchy, inflamed throat.
If you do not like the flavor of licorice, you should be forewarned that this tea does have a distinct licorice flavor. However, we found that the addition of ingredients such as sage, clove, and cinnamon prevent the licorice from being overwhelming. And despite the throat-coating properties of marshmallow root, this tea doesn’t taste overly thick or medicinal. In fact, we thought this tea made an excellent uncaffeinated alternative for our evening beverage even if we weren’t suffering from a sore throat.
FGO Organic Turmeric Ginger Tea harnesses the powers of two herbs that may help with reducing inflammation thanks to the anti-inflammatory and antimicrobial properties of both turmeric and ginger.
“Turmeric is popular because of the active component called curcumin,” says Mandy Enright, RDN, adding that curcumin is a highly absorbable compound, is a natural antibacterial, and has antiseptic, antioxidant, and anti-inflammatory effects to help relieve a sore throat.
However, it’s important to note that turmeric may interfere with certain medications. Because it can affect your body’s metabolic rate, it may reduce the effectiveness of certain medications or possibly increase the medication’s side effects. For example, turmeric may lower blood sugar levels, so if you’re taking medication for diabetes, you may be at risk of low blood sugar. Additionally, if you’re taking certain blood thinners, turmeric may increase the effectiveness of these drugs and increase your chance of bleeding. Therefore, it’s best to consult your healthcare provider before drinking turmeric tea if you’re on any medication.
In addition to the benefits provided by turmeric, ginger contains the inflammation-fighting compounds gingerols and shogaols, both of which have been shown in a clinical study as being powerful antioxidant, antimicrobial, and anti-inflammatory agents. We also like that this organic blend allows you to reap the benefits of these ingredients without any additives, making it an excellent choice for those seeking to explore ginger and turmeric together.
In our testing, we found that this tea brews up to a rich, golden flavor, and we found it both aromatic and light on the tongue. The ginger adds a nice touch of spice, with an additional hint of cinnamon to make this one of the more comforting teas we tried. We found this tea pairs especially well with a squeeze of lemon for added brightness, or with a dab of honey to give it a more dessert-like feel.
If you are looking for a relaxing tea that will help you drift off to sleep with ease, Traditional Medicinals’ herbal blend is a great option. Chamomile has long been touted for its relaxing effects. Clinical studies have found that the mild sedative effect induced by chamomile is due to a flavonoid found in the delicate flower petals known as apigenin, which binds to a specific receptor in the brain to reduce anxiety and increase drowsiness. Studies also show chamomile may also offer anti-inflammatory and antioxidant effects, so you can rest easy knowing your body is supported in other ways, too.
Passionflower, another main ingredient in this blend, has also been extensively studied for its ability to promote slow-wave (deep) sleep, reduce rapid eye movement sleep, and reduce the time it takes to fall asleep and stay asleep. Last but not least, several studies have found sedative and anxiolytic effects of the linden flower, another ingredient in this tea. However, if you’re on certain medications, you’ll want to do your research before drinking this herbal blend. For example, people who take medications containing lithium should not drink tea containing linden flower, as this herb can change how your body excretes this element. This can affect dosing and may have serious side effects.
During our taste tests, we liked this tea’s light, subtle flavor. The taste is chamomile-forward, slightly floral with faint hints of lemon and spearmint. For an added treat, we thought this tea tasted particularly pleasant with the addition of a dollop of honey. However, if you’re the impatient type, we do want to point out that this tea takes 10 to 15 minutes to steep, which is on the longer side.
Anima Mundi Calm tea contains high-quality, organic, calming, and stress-reducing ingredients, such as holy basil, chamomile, and ashwagandha. Clinical studies found that holy basil may reduce objective and subjective measures of stress, and improve subjective measures of sleep quality. However, you should avoid holy basil if you’re lactating, pregnant, or trying to conceive, or if you are on thyroid medications.
Another well-studied ingredient in the tea, ashwagandha, has been shown in clinical studies to produce positive effects on stress, anxiety, and depression in test subjects. Another key ingredient in this loose-leaf blend, ginseng, has also shown promise in helping to alleviate stress and anxiety. As we’ve mentioned previously, it’s worth your time to check the key ingredients in this tea against any medications you may be taking. Ashwagandha can interfere with certain sleep medications and benzodiazepines, and ginseng could interfere with medications such as antidepressants and anticoagulants.
When we tested this tea, we enjoyed its subtle flavor. It is soft, light, and fragrant, with notes of chamomile and rose. The chamomile takes more of a back seat in this tea’s flavor profile, giving it a more herbal flavor while remaining light on the palate. If you want to doctor it up a bit, this tea also holds up well to a splash of milk or a bit of sweetener.
Rooibos is naturally caffeine-free herbal tea, and is a great alternative to green and black tea. Studies have also shown that Rooibos tea may help lower LDL (bad) cholesterol and raise HDL (good) cholesterol in those at risk of heart disease, lower blood pressure, and reduce your risk of developing cardiovascular disease.
This tea’s other key ingredients also come with a host of benefits. In a recent study, ginger, also found in this tea, was shown to significantly decrease participants’ triglyceride and LDL levels. Plus, studies have indicated that saffron can have many positive effects, with some research suggesting that it may help improve memory and learning skills, in addition to its anti-inflammatory and anti-anxiety properties. There is also some research to suggest that saffron may be beneficial for cardiovascular health. While saffron generally has few drug interactions, it can increase your risk of bleeding in some cases, so if you have a bleeding disorder, be sure to check with your physician first.
When we taste-tested this tea, we enjoyed its rich flavor with light, sweet lemony undertones. During tasting, we also detected hints of ginger that kept the flavor bright without adding the “spice” that is sometimes associated with this root. We also liked that Tahmina Tea suggests you can steep each bag up to three times, which is a nice touch for those of us who like to wring every last sip out of our brew.
When you’re buying a new tea, there are a few things to consider:
Loose-Leaf or Individual Serving Bags Do you have the means to steep loose-leaf teas, or should you stick to prepackaged, single-serving tea bags?
Organic Organic teas will be free from pesticides and other chemicals.
Added Herbs This list shows that tea can come as just basic black, green, or rooibos teas, or the tea can have a variety of health-boosting herbs added. Make sure when selecting a tea, you read through the ingredients to understand what herbs are included, and if any will interact with your medications.
Caffeinated or Caffeine-Free While green and black teas are naturally caffeinated, rooibos is naturally caffeine-free. That said, it is possible to find caffeine-free varieties of black and green teas.
When reviewing the best teas for health and well-being, we looked at a variety of factors, including the blend of ingredients and the quality of the herbs in each tea. We also consulted with two registered dietitians — Mandy Enright, RDN, and Alyssa Pacheco, RD — who shared their expertise on the health benefits of key ingredients found in teas. In addition, we also interviewed Wan Na Chun, MPH, RD, and owner of One Pot Wellness, for her insights on the benefits of green tea.
In addition to consulting registered dietitians for their expertise on the health benefits offered by different types of tea, we also taste-tested each of the teas to find whether their advertised benefits delivered on their promises (such as soothing a sore throat), along with how each tasted. After all, the benefits don’t matter much if it’s not pleasant to drink, as well.
