Hey, Health Coach,
I’m a rare bird who loves coffee and tea equally in the morning. Since I drink it every day, it seems like a good opportunity to do something healthy for myself, but I wasn’t sure if one or the other is better. Is coffee or tea healthier?
Dear Morning Buzz,
It sounds like you’re already doing the healthiest thing—taking some time to enjoy yourself first thing in the morning.
Coffee and tea are both great ways to start your day, so this either/or question doesn’t need an either/or answer. If you like them both and they both make you feel good, there’s no reason you have to choose one over the other.
However, if you’d like to drink one more frequently than the other for health reasons, here are a few factors to consider.
CAFFEINE
Tea usually contains less caffeine than coffee. According to the USDA’s Food Data Central database, home-brewed coffee contains an average of 92 milligrams of caffeine per 8-ounce cup, and coffee shop coffee packs a punch with 150 to 235 milligrams per 12-ounce serving. Meanwhile, 8 ounces of black tea provides about 47 milligrams of caffeine, and 8 ounces of green tea contains approximately 29 milligrams of caffeine.
As I mentioned in a previous column, the Food and Drug Administration reports that consuming up to 400 milligrams of caffeine per day is considered safe for most adults—and it can have some health benefits. Caffeine can improve energy and focus, and, in moderation, it may decrease risk of depression, Parkinson’s disease, liver fibrosis, heart disease and some cancers.
However, consuming too much caffeine can make you feel restless, anxious or jittery. It can also cause insomnia for some people if they indulge in caffeinated beverages too late in the day. The stimulant can be addictive as well.
Because of its high caffeine content, coffee may give you a quicker burst of energy, but tea contains L-theanine, a chemical that, in combination with caffeine, can help you stay mentally alert for longer.
In other words, a coffee buzz hits hard and fast, but tea might offer slower, more steady energy.
ANTIOXIDANTS
Antioxidants are substances that help reduce inflammation and prevent cell damage in the body caused by free radicals—floating molecules created by digesting food or exposure to pollution, radiation and other stressors.
Coffee and tea contain different types of antioxidants, but both contain polyphenols specifically. Amounts can vary depending on how the drinks are processed or prepared.
A 2013 research review of coffee, tea and alcoholic beverages like red wine notes that espresso has the most antioxidant power, but another 2022 comparison study of similar beverages suggests green tea wins that contest. Bottom line: Both coffee and tea contain compounds that can contribute positively to your health, so you could be on track for significant benefits by drinking a wide variety of caffeinated beverages.
Disease Prevention
Because they contain antioxidants, tea and coffee have protective qualities—even when they don’t contain caffeine.
Regular tea consumption is associated with a reduced risk of several chronic diseases, including heart disease, stroke and certain types of cancer, especially oral and digestive tract cancers.
Coffee has health benefits, too. An umbrella analysis of 201 meta-studies finds regular coffee consumption to be associated with a lower risk of mortality due to a wide variety of causes, including cardiovascular disease and neurological, metabolic and liver conditions. It’s also linked to a reduced risk of leukemia, prostate, endometrial and skin cancers.
Of course, one shouldn’t rely on tea or coffee alone for disease prevention, but research does show that they can be a helpful component of a healthy, balanced diet.
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The umbrella study mentioned above highlights an association between coffee intake and pregnancy complications, such as low birth weight and pregnancy loss in the second and third trimesters. It also mentions a notable association between coffee consumption and risk of bone fracture in women but not men.
According to a systematic review in Clinical Epidemiology, the pregnancy risks of coffee are due to its caffeine content, which could apply to high doses of caffeinated tea as well[4]. The American College of Obstetricians and Gynecologists reports that caffeine consumption below 200 milligrams per day (the equivalent of about two cups of home-brewed coffee) doesn’t appear to increase risk of miscarriage, but the association between caffeine intake and low birth weight remains undetermined.
A study in Osteoporos International also reveals an increased risk of bone fracture when women drink more than 4 cups of coffee per day[5]. If you’re at risk of osteoporosis, it’s worth keeping this connection in mind.
Other common side effects of consuming too much caffeine (from any source) include jitteriness and insomnia. If you have concerns about the side effects of coffee, tea or caffeine in general, consult your health care provider.
ADDITIVES
One of the sneakiest and most important ways tea or coffee can affect your diet comes from what you choose to add to your drinks.
Sugar, cream, dairy or alternative milks and sweeteners can influence your health and overall calorie intake, especially when you’re drinking them every day. However, I try to encourage folks to keep these choices in perspective.
If a sweetener or a particular kind of milk makes you feel sluggish or unwell—or if your doctor believes they could be contributing to specific health complications—you may have good reason to think about trying some alternatives.
On the other hand, if morning coffee with a teaspoon of sugar and a splash of cream is your favorite part of the day, it’s probably not going to make or break your diet one way or the other. Of course, moderation is key. If you’re drinking five cups a day with heaping scoops of sugar, you might find you have a good reason to consider its effects on your energy balance.
A Healthy Buzz
As a health coach, I’m inclined to help people remember that food and drinks are nourishing parts of our lives and, hopefully, sources of pleasure and connection.
If you’re curious about the chemistry, you can dive more deeply into some of the studies referenced in this article to learn more about the compounds in your drink of choice. But if you’re just enjoying a boost of energy in the morning and curious about the health ramifications, rest assured that both tea and coffee can be good for you in reasonable doses.
Pick whichever one you enjoy the most, Morning Buzz, and switch it up whenever you like.
Forbes Health
