Most people can’t imagine going a day without a cup of coffee or tea. Whichever you prefer, these beverages can increase alertness, improve concentration and help you power through a long day.
Both contain virtually zero calories, but each beverage impacts the body differently — and sugar and fat levels change as you add sweeteners, milk, syrups, whipped cream, creamers and other extras. The question remains, though: Which is better for you? Here are some health effects from each drink.
Coffee
In the typical American diet, coffee is one of the largest sources of antioxidants, compounds that help your body fight cell-damaging free radicals. Polyphenols, in particular, are antioxidants that may help reduce inflammation and support healthy aging. Coffee has been linked to better brain function, and it may help protect against age-related cognitive decline and lower the risk of conditions such as type 2 diabetes, cardiovascular disease and liver disease. Thanks to its caffeine content, coffee supports reaction time, mental focus, mood and memory.
Coffee does have some downsides, particularly because it has a higher caffeine content than tea. Too much caffeine can cause jitters, anxiety or sleep disruption. It can also trigger nausea, loose stools, acid reflux and other digestive issues.
To keep coffee healthier, limit the amount of sugar and high-calorie creamers you add. “Drink coffee for the taste of the coffee, not the flavors of the creamer,” says Stacy Davis, a registered dietitian who practices virtually and lives in Coral Springs.
Tea
While it contains less caffeine than coffee, tea still helps increase energy and alertness. L-theanine, an amino acid naturally found in tea, may promote relaxation without causing drowsiness. Tea, like coffee, is also rich in polyphenols, and it contains catechins and flavonoids, which support brain and heart health. It may also help decrease LDL (bad) cholesterol.
Certain varieties offer unique health benefits. Ginger tea reduces nausea, and chamomile is a sleep aid. Matcha, a type of green tea, is especially rich in antioxidants.
“Teas help you stay hydrated and flavor your water without the extra calories,” Davis says. Avoid bottled teas or specialty tea drinks, because they often contain extra sugar; instead, flavor homemade tea with herbs, spices or fresh fruits. “Make your own tea,” Davis says, “and put it in the fridge.”
Most people’s bodies tolerate tea well, but there is one important exception: Avoid drinking it with iron-rich meals or if you’re taking iron supplements, because it can prevent iron absorption.
The Bottom Line
Neither beverage is universally healthier than the other, as long as you’re not adding lots of sugar or flavorings. Coffee may be the better choice if you’re looking for a stronger caffeine boost, while tea offers a gentler lift, alongside compounds that promote relaxation. The best option ultimately depends on your personal preferences, health goals and how your body responds to caffeine.