Green tea is one of the healthiest beverages in the world -...
Siim Land@siimland
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Sep 14, 2025
~2 min read
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Green tea is one of the healthiest beverages in the world
- improves cardiovascular disease risk factors
- improves heart health
- improves metabolic health markers
- targets all hallmarks of aging
- reduces visceral fat
- is associated with lower mortality
Full thread on green tea benefits⬇️⬇️
Graph from: DOI:10.20944/preprints202309.0582.v1
- improves cardiovascular disease risk factors
- improves heart health
- improves metabolic health markers
- targets all hallmarks of aging
- reduces visceral fat
- is associated with lower mortality
Full thread on green tea benefits⬇️⬇️
Graph from: DOI:10.20944/preprints202309.0582.v1
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Green tea contains many bioactive compounds that target all the hallmarks of aging:
- genomic instability
- telomere attrition
- epigenetic alterations
- loss of proteostasis
- impaired autophagy
- deregulated nutrient sensing
- mitochondrial dysfunction
- cellular senescence
- stem cell exhaustion
- altered intracellular communication
- chronic inflammation
- gut dysbiosis
Most of these effects are mediated by EGCG and other polyphenolic compounds in green tea
Graph: DOI: 10.14336/AD.2025.0398
- genomic instability
- telomere attrition
- epigenetic alterations
- loss of proteostasis
- impaired autophagy
- deregulated nutrient sensing
- mitochondrial dysfunction
- cellular senescence
- stem cell exhaustion
- altered intracellular communication
- chronic inflammation
- gut dysbiosis
Most of these effects are mediated by EGCG and other polyphenolic compounds in green tea
Graph: DOI: 10.14336/AD.2025.0398
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A 2023 meta-analysis of 55 randomized controlled trials saw that green tea supplementation:
- lowers total cholesterol
- lowers LDL cholesterol
- raises HDL cholesterol
- lowers fasting blood sugar
- lowers HbA1c, a marker of long-term glucose levels
- lowers blood pressure
All results were statistically significant
PMID: 36704803
- lowers total cholesterol
- lowers LDL cholesterol
- raises HDL cholesterol
- lowers fasting blood sugar
- lowers HbA1c, a marker of long-term glucose levels
- lowers blood pressure
All results were statistically significant
PMID: 36704803
4
A 2011 meta-analysis of 14 randomized controlled trials saw that green tea consumption significantly:
- lowers total cholesterol
- lowers LDL cholesterol
Independent of the health status of the individual
PMID: 21715508
- lowers total cholesterol
- lowers LDL cholesterol
Independent of the health status of the individual
PMID: 21715508
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A 2014 meta-analysis of 13 randomized controlled trials saw that green tea consumption significantly:
- lowers systolic blood pressure
- lowers diastolic blood pressure
Although a modest reduction, it's still statistically significant
PMID: 36704803
- lowers systolic blood pressure
- lowers diastolic blood pressure
Although a modest reduction, it's still statistically significant
PMID: 36704803
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Exercise combined with green tea catechins results in significantly greater loss of visceral fat mass than exercise alone
In this 12-week trial, both groups received a beverage with equal amounts of caffeine (39 mg), but the green tea group had 625 mg of catechins in their drink (PMID: 1907420
Both groups were told to maintain constant energy intake and engage in ≥180 min/wk moderate intensity exercise, including ≥3 supervised sessions per week.
By the end, the catechin group had lost significantly more abdominal and intra-abdominal fat than the control group
Full video: youtu.be/uM93dsqVCmk
In this 12-week trial, both groups received a beverage with equal amounts of caffeine (39 mg), but the green tea group had 625 mg of catechins in their drink (PMID: 1907420
Both groups were told to maintain constant energy intake and engage in ≥180 min/wk moderate intensity exercise, including ≥3 supervised sessions per week.
By the end, the catechin group had lost significantly more abdominal and intra-abdominal fat than the control group
Full video: youtu.be/uM93dsqVCmk
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Tea consumption is associated with a lower all-cause mortality and cardiovascular disease mortality risk
A meta-analysis of 18 studies saw:
- Green tea 4 cups/day = 10-15% lower all-cause mortality risk
PMID: 26202661
A meta-analysis of 18 studies saw:
- Green tea 4 cups/day = 10-15% lower all-cause mortality risk
PMID: 26202661
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Overall, there are multiple lines of evidence suggesting that green tea improves various health markers and may have longevity benefits
I drink 1-3 cups a day
I drink 1-3 cups a day
