Green Tea Benefits
On the brain, energy, weight, & longevity.
Green tea has long been associated with health benefits, especially in regions where people drink it regularly, linking it to youthfulness and longevity.
These benefits come from its unique combination of catechins, L-theanine, and caffeine, which help reduce oxidative stress and inflammation while supporting other aspects of health.
In this post, we’ll explore how green tea supports brain health, enhances mood, boosts energy, and even improves metabolism, plus practical ways to enjoy it beyond just brewed tea, making it easy to incorporate into your daily routine.
Benefits of Green Tea
1. Brain Health & Cognitive Function
Numerous studies suggest that green tea consumption is associated with improved cognitive function and a reduced risk of dementia.
For example, meta-analysis studies have found that those who regularly drink green tea have a 25–29% lower risk of dementia than those who don’t drink green tea.
Another study found that people with the highest intake of green tea (around 2.5 cups per day) had up to a 25% lower risk of dementia compared with those who drank little or none.
This protective effect is from green tea’s key bioactive compounds, including catechins (especially EGCG), L-theanine, and caffeine, which work together to reduce oxidative stress and neuroinflammation, support blood flow to the brain, protect neurons from age-related damage, and may help limit the formation of amyloid plaques involved in Alzheimer’s disease.
Since green tea contains higher levels of these brain-protective compounds than other teas, incorporating green tea may be an easy, everyday habit that supports brain health as we age.
2. Mood & Mental Health
Beyond cognitive protection, green tea may also support mood and mental well-being. The L-theanine found in green tea is known as an anxiolytic amino acid, referring to its calming and anti-anxiety effect.
Research suggests that L-theanine promotes a state of “alert relaxation” by supporting the activity of GABA, the brain’s primary calming neurotransmitter, along with serotonin, which plays a key role in mood regulation. Together, these effects may help reduce stress and anxiety while supporting focus and emotional balance.
Green tea may also help fight depression by reducing oxidative stress and inflammation in the brain, both of which are markers of depression and mental health disorders. For example, one study found that individuals who consumed green tea at least 3 times per week had a 21% lower prevalence of depression compared to those who did not drink green tea.
These benefits are attributed primarily to the L-theanine and catechins in green tea: L-theanine has been shown to exert certain effects in the prevention and treatment of depression by enhancing the body’s immune system and reducing cellular inflammation, while catechins, particularly EGCG, reduce oxidative stress and neuroinflammation, protect neurons from damage, and modulate brain signaling pathways involved in mood.
3. Energy & Metabolism
Green tea doesn’t just support mood and mental clarity; it can also give a gentle boost in energy and fat burning.
The combination of L-theanine, catechins (especially EGCG), and caffeine works synergistically to provide energy and alertness without the jitteriness or crash often associated with coffee. L-theanine helps smooth out the stimulatory effects of caffeine, promoting a focused, calm energy, while caffeine itself increases alertness and can slightly elevate metabolic rate.
Catechins, particularly EGCG, have been shown to support fat oxidation and energy expenditure. For example, studies have found that consuming green tea or green tea extract can increase 24-hour fat oxidation by 12–20%, resulting in an additional 40–260 calories burned per day, making it a practical tool for supporting healthy weight management and metabolic function.
While the effects on metabolism and weight are modest, habitual green tea consumption has been linked to improvements in body composition, reduced fat accumulation, and better regulation of blood sugar and lipids.
Combined with its mental health benefits, green tea provides a unique blend of compounds that support both mind and body, helping maintain energy, focus, and metabolic resilience throughout the day.