The Best Tea to Drink for More Energy

Feeling low on energy? Rather than pouring a second (or third) cup of coffee, we recommend brewing a pot of black tea. Not only does black tea contain caffeine, but it also provides additional nutrients that can help boost energy levels, improve focus and support your mood. Need another reason to reach for the tea kettle? Black tea has been linked with numerous health benefits, including promoting heart health and longevity. Plus, there’s a wide variety of black teas to choose from with options to suit virtually any taste buds.

So, turn off the coffee pot, put sugary energy drinks aside and read on to learn why dietitians recommend pouring yourself a cup of black tea to help power you through your day and support your overall health. 

Why Black Tea Is the Best Tea for More Energy

Boosts Energy Levels

Out of all tea varieties, black tea offers the highest caffeine content. While the exact amount of caffeine varies by type and brew time, if you’re looking for an energy boost, black tea is your best bet.

Here’s a breakdown of the caffeine content per 8-ounce cup of three popular black tea varieties:

• Darjeeling: 26-44 milligrams (though some Darjeeling teas have been found to have up to 90 mg of caffeine)
• Assam: 60–100 mg
• English Breakfast: 30-60 mg

For reference, one 8-ounce cup of coffee contains 90 to 120 mg of caffeine.

Registered dietitian Kristin Draayer, M.S., RDN, CPT, recommends steeping black tea for 3 to 5 minutes for maximum benefits. She adds, “A longer steep time extracts more caffeine but can also make the tea more bitter.” So, depending on how strongly flavored you like your tea, you may want to adjust the brewing time.

Promotes a Calm Alertness

Unlike coffee and energy drinks, which can leave you feeling jittery, black tea contains an amino acid called L-theanine that counteracts some of the negative side effects of caffeine. “L-theanine works synergistically with caffeine to promote calm alertness and enhance focus and cognitive function,” says Draayer.

When combined, research suggests that caffeine and L-theanine can help improve memory, focus and attention span. This may help explain why some studies have found tea drinkers to be at a reduced risk of cognitive decline, especially when combined with a healthy lifestyle.

Contains Antioxidants

Black tea is a rich source of antioxidants, which can help reduce chronic inflammation and protect against certain chronic diseases, like type 2 diabetes, heart disease and certain forms of cancer. “[Antioxidants] combat free radicals within the body, which decreases the chance of developing many chronic illnesses in the future,” says Lindsay Fencl, RD, CD, a registered dietitian who works with patients dealing with chronic inflammation and autoimmune diseases.

Specifically, black tea contains polyphenols, like thearubigin, and a class of flavonoids known as catechins. In addition to anti-inflammatory effects, these antioxidants have been linked with benefits for cellular health and disease prevention.

While black tea on its own won’t keep chronic disease at bay, it can still be a helpful—and energizing—addition to your wellness routine.

May Improve Heart Health

A healthy heart is important for maintaining energy levels throughout the day. After all, when your heart works well, it promotes vitality and a good quality of life.

Still, in the U.S., and globally, heart disease remains one of the leading causes of mortality. The good news? Many factors for the development of heart disease can be improved by diet and lifestyle changes, including which beverages you choose. In fact, daily tea intake has been positively associated with improved heart health and is preferable over the sugar-sweetened beverages that are a staple in many American diets.

Black tea’s heart-healthy status is largely thanks to its high antioxidant content, and it can be even more beneficial when it’s enjoyed in place of sugary beverages, like soda. That said, not all black tea is free of the sweet stuff. “[Black tea] is commonly consumed as ‘sweet tea,’ which is higher in calories and sugar,” says Fencl.

Other Teas for More Energy

English breakfast is far from the only tea that can help power you through the mid-morning slump. Here are a few additional teas that may help you feel more energized: 

• Yerba Mate. Yerba mate is a tea of South American origin and has been shown to improve cognitive function and focus. While more research is needed, some studies have shown that yerba mate may have a positive influence on the gut microbiome and immune system, in addition to improving energy levels and focus from its caffeine content.
• Green Tea. Green tea has a moderate amount of caffeine compared to black tea—about 29 mg per 8-ounce serving. Similar to black tea, green tea contains L-theanine, which helps provide a calm alertness rather than a jittery energy spike. It’s also high in polyphenols and antioxidants. Drinking green tea daily has been linked with benefits for memory and executive functioning, especially as you age.
• Matcha. Leaves for matcha are grown away from sunlight, resulting in a higher concentration of antioxidants and caffeine compared to regular green tea. Because you consume the entire leaf, which is ground into a fine powder, matcha is also a richer source of nutrients. Depending on the amount of powder and brewing time, a typical 2- to 4-gram serving contains 38 to 176 mg of caffeine.
• White Tea. White tea is made from “young” tea leaves and isn’t as highly processed as other types of tea, resulting in a higher potency of nutrients. White tea also has a lighter, more delicate flavor than green or black tea and is lower in caffeine. One cup provides approximately 6 to 55 mg of energizing caffeine. Like many other types of tea, white tea contains protective antioxidants and may help improve focus.

Potential Side Effects and Interactions of Black Tea

Black tea is generally considered safe. That said, there are still a couple of considerations to be aware of.

For starters, folks with iron-deficiency anemia may want to limit their black tea consumption. ”Black tea contains tannins, which can interfere with iron absorption,” says Draayer. For this reason, she recommends drinking black tea between meals, rather than with meals, to help your iron levels stay within a healthy range.

“While black tea has less caffeine than coffee, excessive caffeine intake can lead to anxiety, insomnia, rapid heartbeat and digestive issues,” she adds. Experiencing these side effects could indicate that you’re more sensitive to caffeine, or that you’ve had too much caffeine. Current guidelines recommend limiting caffeine to 400 mg per day for most adults and 200 mg per day during pregnancy.

Talk with your health care provider if you have concerns about caffeine intake and any medications or supplements you may be taking.

The Bottom Line

Tea is the second-most widely consumed beverage in the world. It’s been consumed for centuries for a variety of purposes, including its ability to help boost energy levels. Black teas, like Darjeeling, Assam, English breakfast and others, contain caffeine and L-theanine, which may help boost energy levels, improve focus and support cognitive function. Black tea is also high in antioxidants, which can help support heart health and protect against certain chronic diseases.

Still, keep in mind that it’s possible to have too much caffeine, and you shouldn’t rely solely on caffeinated beverages to help you through the morning or afternoon slump. Eating a balanced diet, staying hydrated and getting some fresh air can all help you feel more energized throughout the day.