Best Time to Drink Green Tea for Maximum Health Benefits

Watan-Green tea is a beloved beverage enjoyed around the world—whether as a comforting warm cup on a cold morning or a refreshing iced drink on a hot summer day.

But beyond its soothing taste, green tea is celebrated for its remarkable health benefits. It’s rich in plant compounds called catechins, particularly epigallocatechin gallate (EGCG)—a powerful antioxidant known for fighting free radicals and reducing inflammation.

According to a report from EatingWell, factors like the timing of consumption and what foods or drinks accompany it can significantly affect how well your body absorbs these disease-fighting compounds. If you’re drinking green tea for its antioxidants, here’s when to drink it to get the most benefit:

Morning

Dr. Joy Dubost, PhD, a nutrition expert and global director of health sciences at a tea company, recommends drinking green tea in the morning. Consuming it on an empty stomach allows your body to absorb more antioxidants, since there’s less competition from other nutrients.

Between Meals

Timing matters. According to registered dietitian Chrissy Arceneaux of Trainer Academy, tannins—compounds that give tea its astringent taste—can inhibit iron absorption. That’s why it’s best to drink green tea at least two hours before or after a meal, especially for those at risk of iron deficiency.

After Meals

While some enjoy green tea as a post-meal ritual, it’s still important to be cautious. The same tannins that benefit health can also block nutrient absorption. For optimal results, enjoy green tea a few hours after eating.

Evening

Although sipping tea at night feels calming, green tea contains about 30 mg of caffeine per cup—less than coffee, but potentially enough to disrupt sleep, especially for caffeine-sensitive individuals. Dr. Dubost suggests choosing herbal, caffeine-free alternatives like chamomile before bedtime.

Factors That Affect Antioxidant Absorption

• Steeping Time & Temperature:
  Brewing green tea for 5 minutes at 100°C (212°F) enhances its antioxidant power compared to a short 2-minute steep at lower temperatures. However, over-steeping may make it too bitter.

• Pairing with Vitamin C:
  Combining green tea with vitamin C-rich foods (like lemon, orange, or strawberries) boosts antioxidant bioavailability. In contrast, adding cow’s milk or soy milk may reduce its health benefits.

• Lifestyle Factors:
  Smoking, a high BMI, and genetic factors can diminish the body’s ability to absorb antioxidants. Studies suggest that smokers absorb fewer catechins than non-smokers.

Expert Tips for Maximizing Green Tea Benefits

• Steep tea in hot water (up to 4 minutes) for proper brewing.

• Pair with vitamin C sources (e.g., citrus fruits) to increase antioxidant uptake.

• Avoid milk, which can lower the effectiveness of green tea’s beneficial compounds.

• Drink on an empty stomach or between meals for best absorption.