The Best Time To Drink Green Tea for Maximum Antioxidant Benefits and Alertness

Green tea is a low-calorie beverage rich in antioxidants. Antioxidants help prevent cell damage caused by internal and external factors, such as environmental pollution and smoking.

You can increase your antioxidant intake by adding green tea to your diet, but there is a best time to drink it.

The best times to benefit from green tea are:

• One to two hours after breakfast: Tea contains antioxidants called catechins, which can bind to nonheme iron (found in plant foods). This reduces the amount of iron your body absorbs. Research shows that waiting about an hour after a meal before drinking tea can reduce this effect by 50% compared to drinking tea during the meal.
• Late morning or early afternoon: Some people experience decreased attention span or feel weak in the late morning or afternoon. Green tea contains both caffeine and the amino acid L-theanine. Both compounds can help increase focus and alertness for a period of time. Consumption of green tea has also been linked to a reduced risk of cognitive impairment, including difficulty with thinking, memory, or decision-making.
• When snacking: Green tea is a low-calorie beverage high in antioxidants, making it a great drink to enjoy with your favorite snacks. It is also a low-caffeine alternative to coffee. While a cup of brewed coffee contains about 92 milligrams of caffeine, green tea only contains about 30 milligrams.

Green tea contains caffeine and catechins. Although these compounds provide benefits, there are times when it is best to avoid green tea:

• Before going to bed: It’s best to avoid drinking caffeinated beverages before bed, as they can affect sleep quality. A cup of green tea contains about 30 milligrams of caffeine, which is much less than other caffeinated drinks. However, some people are more sensitive to caffeine. You can choose naturally decaffeinated teas before bed, such as chamomile, rooibos, or peppermint.
• Around plant-based meals: Green tea may reduce your body’s absorption of non-heme iron found in food. If you eat foods high in nonheme iron like spinach, lentils, beans, tofu, and fortified cereals, it’s best to avoid green tea before, during, and one hour after meals.
• With iron supplements: Green tea may block the absorption of iron from supplements. For better absorption, avoid drinking green tea while taking iron supplements.
• Before exercise: Caffeine is one of the most well-known performance enhancers. Taking 6 milligrams per kilogram of body weight about 1 hour before exercise can effectively improve athletic performance. A cup of green tea (250 milliliters) contains about 30 milligrams of caffeine, which is a very small amount compared to the recommended dose. So you can still drink it; it’s just not the most effective way to improve performance.

Here are two easy ways to maximize the antioxidants in green tea:

• Optimal storage: Store green tea in an airtight container in a cool, dark, dry place. This helps preserve antioxidants, flavor and aroma.
• Brewing temperature and duration: Many factors affect the antioxidant content of a green tea, including leaf quality, brewing temperature, and steeping time. Use water at 176-185°F (80-85°C) and steep green tea leaves for 5-10 minutes to maximize antioxidants.