How to Drink Green Tea for Maximum Antioxidant Absorption

Whether it’s the warmth of a steaming cup on a cool morning or the refreshing coolness of iced green tea on a hot summer day, green tea is a popular beverage that we enjoy for its taste pleasantly earthy and has great health benefits.

Green tea is renowned for its beneficial health properties. The brew contains plant compounds called catechins (a type of flavonoid), particularly epigallocatechin gallate (EGCG), a powerful antioxidant that repels free radicals and fights inflammation. However, certain factors, like the time of day or other things you eat and drink, can affect how your body absorbs these beneficial compounds.

So, if you are drinking green tea to increase its antioxidants and want to know the most effective time to drink it for maximum absorption, keep reading.

Factors Affecting Antioxidant Absorption

One cup of green tea is not the same as another. Here’s what might affect how you absorb the antioxidants in this healthy, steamy sip:

• How long do you prepare it: Steeping for 5 minutes at 100 degrees C (212 degrees F or boiling water) boosts the antioxidant capacity of tea compared to those steeped for just 2 minutes at lower temperatures. Hot water can help tea extract more polyphenols and remove oxidative radicals compared to cold water. (But let it steep too long and it becomes unpleasantly bitter.)
• What you drink it with: Do you eat a bowl of strawberries with your tea? Did you add fresh lemon to the iced tea? Older research has shown that vitamin C can improve the absorption of antioxidants found in green tea. On the other hand, adding cow’s milk or soy to tea has been shown to decrease its antioxidant availability.
• Your personal health: Some data suggests that smoking status, BMI, and genetics may also impact a person’s antioxidant absorption abilities, but more data is needed.

Best Time to Drink Green Tea for Antioxidant Absorption

You’d be hard-pressed to find a healthcare professional who advises against drinking green tea at any time of the day. Green tea is an ideal beverage, free of calories and sugar, and is a source of antioxidant plant compounds that many of us can benefit from. “The most important point is to drink green tea at a time that suits you, whether it’s morning, afternoon or evening,” says Joy Dubost, Ph.D., RD, registered dietitian and global director of regulatory affairs and health sciences at Lipton. Teas and infusions. Still, there are some things to consider depending on what time of day you’re sipping a cup:

Morning

Drinking green tea at this time means you receive these beneficial catechins first thing in the morning. And doing it on an empty stomach can help, because there are no nutrients on board to compete with the absorption of antioxidants. Indeed, research suggests that protein, fiber, and certain minerals may alter the bioavailability (or the amount of substance your body can absorb and use) of flavonoids. In short, flavonoids can become trapped in components (like fiber, for example) of foods, essentially hiding them from the body during digestion.

Between meals

It depends on when you choose your tea: do you have it with an afternoon snack or do you sip it right before lunch or dinner? Drinking tea too close to meals can backfire: Tannins, chemicals that create that astringent taste in tea, can inhibit iron absorption. Iron is a mineral found in foods that is a component of red blood cells responsible for carrying oxygen to cells to support energy, among other functions. For this reason, it’s best to sip green tea at least two hours before or after a meal to maximize antioxidant absorption, suggests Chrissy Arsenault, MBA, RDN, registered dietitian nutritionist at Trainer Academy.

After the meals

For some, drinking green tea is a nice way to end a meal. However, the same problem as above persists: tannins in green tea can interfere with the absorption of nutrients like iron, which is of particular concern if you are at risk of iron deficiency. Tannins can bind to iron from plant sources (non-heme iron) in the digestive tract, making it difficult for the body to absorb them. It is best to wait a few hours and enjoy a cup outside of meals.

Evening

For many people, sipping tea is a relaxing bedtime ritual. But green tea contains caffeine, about 30 milligrams (mg) per cup. It’s less than coffee, but it can interfere with your ability to fall or stay asleep, especially if you’re sensitive to caffeine. Decaffeinated is an option, although it decreases the amount of flavonoids in the tea, says Dubost. If you like a cup of tea before bed, choose an herbal tea, such as chamomile, which is naturally caffeine-free.

Tips for Maximizing Antioxidant Absorption

To get the most out of your cup, follow these suggestions for an antioxidant-rich sip:

• Practice Proper Brewing Technique: Dubost recommends brewing tea with boiling water (212℉) for no more than 4 minutes.
• Pair green tea with foods rich in vitamin C: Consuming green tea with foods rich in vitamin C, such as oranges, lemons, or strawberries, can improve the body’s absorption of the antioxidants found in green tea. Consider adding a little lemon juice to your tea or having a fruit rich in vitamin C as a snack.
• Avoid dairy products: Adding milk to green tea can reduce its antioxidant capacity. For those looking to maximize the benefits, it might be best to enjoy plain green tea without cow’s milk or soy milk.

The essential

Green tea is a source of natural compounds with antioxidant properties. When you sip the tea can affect how well you absorb these antioxidants. Steeping tea in boiling water, letting it steep for several minutes, and consuming it with vitamin C can increase your body’s ability to absorb its healthy antioxidants.