Tea lovers often wonder about the ideal daily intake for optimal health. Recent research highlights that consuming three to four cups of black tea each day may offer significant anti-inflammatory effects, especially for those with higher inflammation levels.
Recommended Daily Tea Consumption
Health guidelines from the NHS advise moderate caffeine intake, which typically allows four to five cups of tea or coffee for most people. However, a comprehensive review of 22 studies recommends a slightly lower target: three to four cups of black tea daily, with or without milk.
This analysis, co-authored by GP Dr. Nisa Aslam, examined black tea’s impact on inflammation markers. The findings indicate that habitual consumption at this level modulates the body’s inflammatory response.
Dr. Aslam notes these benefits could apply to conditions driven by chronic inflammation, including asthma, osteoarthritis, type 2 diabetes, metabolic syndrome, and cardiovascular disease. She states: “While our research review does not suggest that tea can replace medical treatment, it adds to growing evidence that daily tea consumption may influence how the body responds to inflammatory stress.”
How Black Tea Delivers Benefits
Black tea contains bioactive compounds such as polyphenols—including flavan-3-ols, theaflavins, thearubigins, catechins, and quercetin. These interact with immune and inflammatory pathways, helping to reduce oxidative stress and modulate inflammation.
Researchers emphasize that while results are promising, further long-term studies are needed to confirm these effects. The study authors are affiliated with the Tea Advisory Panel, supported by the tea industry, which underscores the need for additional independent validation.
