7 Types of Tea and Their Proven Health Benefits: What You Should Be Drinking for Body & Brain

Tea has long been a cornerstone of wellness traditions worldwide. From the calming rituals of Japanese matcha to the bold brews of British black tea, this ancient beverage is more than a comforting drink — it’s a powerhouse of health benefits backed by modern science.

Whether you're looking to boost brain health, support your immune system, or simply replace sugary drinks with something more nourishing, choosing the right tea can make all the difference. In this post, we’ll explore 7 popular types of tea, the evidence-based health benefits they offer, and which ones you should consider adding to your daily routine.

Plus, we’ll touch on how ingredients like L-theanine, found in both tea and Newy’s Brain Health & Mood Regulation supplement, support cognitive function and emotional well-being.

1. Green Tea: The Antioxidant Powerhouse

Best for: Antioxidants, brain function, metabolism

Green tea is among the most studied teas for health. Rich in catechins, a type of antioxidant, green tea helps fight oxidative stress, which is linked to aging and chronic diseases.

But its benefits extend beyond general health. Green tea contains a natural compound called L-theanine, which has been shown to improve focus, reduce stress, and work synergistically with caffeine to promote calm alertness.

Science-backed benefits:

• Boosts metabolic rate and supports fat burning
• Improves brain function and alertness
• May reduce the risk of certain cancers
• Supports heart health by lowering LDL cholesterol

2. Black Tea: Bold Flavor, Big Benefits

Best for: Energy, heart health, gut health

Black tea is fully oxidized, giving it a richer flavor and higher caffeine content than green or white tea. It’s rich in flavonoids that promote heart health and support the gut microbiome.

Health benefits:

• May help lower blood pressure and LDL cholesterol
• Supports digestion and gut health
• Improves alertness and energy levels

Because black tea has more caffeine than other teas (though still less than coffee), it’s a great alternative for those looking to cut back on coffee but still need a morning pick-me-up.

3. White Tea: Delicate Yet Powerful

Best for: Skin health, immune support, anti-aging

White tea contains high levels of antioxidants. Studies suggest that white tea may offer anti-aging benefits, particularly for the skin, and may also have antimicrobial effects.

Benefits include:

• Protects skin from premature aging
• May help prevent tooth decay and support oral health
• Supports the immune system

Its subtle flavor and lower caffeine content make it ideal for sipping throughout the day.

4. Oolong Tea: The Metabolism Booster

Best for: Weight management, heart health, focus

Oolong tea falls between green and black tea in terms of oxidation and flavor. It offers a unique blend of caffeine and L-theanine, providing both energy and calm focus.

Oolong tea benefits:

• Helps regulate fat metabolism and supports weight loss
• May improve heart health markers
• Supports mental clarity and mood

If you're looking for a tea that supports both physical and mental performance, oolong is a smart choice.

5. Herbal Teas: Nature’s Pharmacy

Best for: Sleep, digestion, relaxation (varies by type)

Unlike traditional teas, herbal teas aren’t made from the Camellia sinensis plant. Instead, they’re infusions of herbs, flowers, roots, and spices, and their benefits vary widely.

Top picks:

• Chamomile: Calming and sleep-promoting
• Peppermint: Aids digestion and soothes headaches
• Ginger: Anti-inflammatory and supports immunity
• Rooibos: Caffeine-free, rich in antioxidants

While herbal teas don’t contain L-theanine, they can still support mental and physical health in other ways — especially when you need to unwind.

6. Matcha: Supercharged Green Tea

Best for: Focus, detox, energy without the crash

Matcha is a powdered form of green tea made from whole leaves, so you consume more nutrients per serving. It’s especially rich in L-theanine and EGCG, giving it both calming and energizing effects.

Why it’s worth trying:

• Provides sustained energy and focus
• Supports detox and liver health
• Rich in brain-protective antioxidants

7. Pu-erh Tea: The Gut-Friendly Brew

Best for: Digestion, weight control, cholesterol management

Pu-erh tea is a fermented tea from China that contains probiotics and antioxidants. Its unique aging process enhances both its flavor and potential health benefits.

Health benefits include:

• Supports healthy gut bacteria
• Helps lower cholesterol
• May aid weight loss and fat metabolism

The earthy taste isn’t for everyone, but it’s worth exploring if you’re interested in digestive or metabolic support.

How Much is Too Much Tea?

While tea is widely regarded as a healthful beverage, it’s important to consider how much is safe and effective to drink daily — especially given its caffeine content.

Most teas — particularly black, green, oolong, and matcha — contain moderate amounts of caffeine. For comparison:

• Black tea: ~40–70 mg per cup
• Green tea: ~20–45 mg per cup
• Matcha: ~70 mg per serving
• White and oolong: even lower
• Herbal teas: caffeine-free

For most healthy adults, up to 400 mg of caffeine per day is considered safe. This means you can comfortably drink 3 to 5 cups of tea daily without exceeding that threshold — and still leave room for a cup of coffee if desired.

However, one advantage of tea is that many people don’t overdo it the way they might with high-caffeine beverages like energy drinks or espresso. The caffeine is naturally balanced by L-theanine, particularly in green and matcha teas, which helps offset jittery effects and promotes calm alertness.

More Tea, More Benefits?

Interestingly, the health benefits of tea may increase with higher consumption — not because of caffeine, but because of powerful compounds such as flavonoids and polyphenols. These antioxidants reduce inflammation, protect brain cells, and support heart and metabolic health.

In fact, as noted in a previous Newy blog post, tea has a remarkable impact on mental health:

• Drinking 3 cups of tea per day is linked to a 37% reduction in depression risk, and increasing intake to 6 cups per day roughly doubles that benefit.
• Even decaffeinated tea offers this protection — highlighting that flavonoids, not caffeine, are responsible for the effect.

While you should always be mindful of total caffeine intake, the upper limit for tea consumption is relatively flexible for most people. If you’re drinking quality tea, staying hydrated, and feeling good, 4 to 6 cups a day can be a powerful wellness habit — especially for brain and mood support.

Why L-Theanine Deserves a Spot in Your Daily Routine

One of the most fascinating compounds found in tea — especially green and matcha — is L-theanine. This amino acid promotes relaxation without sedation, and when combined with caffeine, it helps improve attention, focus, and reaction time.

That’s why L-theanine is a key ingredient in Newy’s Brain Health & Mood Regulation formula — designed to support mental clarity, reduce stress, and help you feel more emotionally balanced throughout the day.

Benefits of L-theanine include:

• Reduced stress and anxiety
• Improved focus and cognitive performance
• Better sleep quality (without drowsiness)

If you love tea for its calming and cognitive benefits, Newy’s supplement gives you a convenient, effective way to get those same results — with science-backed dosing and no brewing needed.

Final Thoughts: What Tea Should You Drink?

The truth is, there's no one-size-fits-all answer — it depends on your personal health goals.

• Want to boost brain power and focus? Go for green tea or matcha
• Need to cut cholesterol or improve digestion? Try black, oolong, or pu-erh tea.
• Seeking better sleep or relaxation? Herbal teas like chamomile and peppermint are ideal.

What matters most is consistency. Drinking tea regularly — or supplementing strategically — can help you harness the full range of its health benefits.

About the Author

Dr. Ray Rivas is a medical doctor, former trauma surgeon, and the founder of Innerbloom Ketamine Therapy, a clinic dedicated to advancing mental health care through innovative treatments. With a deep passion for holistic wellness, he also leads Newy, a nootropic supplement company designed to support brain health. Drawing on decades of clinical expertise, a career focused on mental health, and personal experiences with growth and healing, Dr. Rivas is devoted to empowering individuals with the tools they need to achieve lasting mental and physical health.

Disclaimer:

The content provided on this blog and website is for educational and informational purposes only and should not be considered medical advice. Newy supplements are not intended to diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare professional before starting any new supplement, especially if you are pregnant, nursing, have a medical condition, or are taking other medications.

References:

Dong, Xiaoxin, et al. “Tea Consumption and the Risk of Depression: A Meta‑Analysis of Observational Studies.” Australian & New Zealand Journal of Psychiatry, vol. 49, no. 4, Apr. 2015, pp. 334–345, doi:10.1177/0004867414567759.

Payne, E. R., et al. “Effects of Tea (Camellia sinensis) or Its Bioactive Compounds on Cognitive and Mood Outcomes: A Systematic Review and Meta‑Analysis.” Nutrition Reviews, vol. 83, no. 10, 2025, pp. 1873–1888, doi:10.1093/nutrit/nuad045.

Mátyus, Róbert O., et al. “Promising, but Not Completely Conclusive — The Effect of L‑Theanine on Mood and Cognition.” Journal of Clinical Medicine, vol. 14, no. 21, 2025, doi:10.3390/jcm14217710.

Kahathuduwa, Chandima N., et al. “Effects of L‑theanine–Caffeine Combination on Sustained Attention and Cognitive Performance.” Scientific Reports, vol. 10, 2020, doi:10.1038/s41598-020-70037-7.

Li, M.Y., et al. “L‑Theanine: A Unique Functional Amino Acid in Tea With Potential Therapeutic Effects on Mental Health.” Frontiers in Nutrition, 2022, doi:10.3389/fnut.2022.853846.