The #1 Tea to Drink to Live Longer, According to Dietitians

When it comes to what to drink to improve your health, green tea often steals the spotlight. However, if you’re curious about living longer, there’s another brew you’ll want to add to your pantry. “Incorporating black tea into your routine can be an enjoyable and easy way to support longevity and overall health,” says Vandana Sheth, RDN, CDCES, FAND, a Los Angeles-based registered dietitian.

Whether you prefer a fruity Earl Grey or a full-bodied English breakfast, brewing a pot of black tea—along with making other healthy lifestyle choices—might help you achieve a longer, healthier life. Read on to learn why black tea is the best variety for longevity and how to maximize its benefits.

Why Black Tea Is the Best Tea to Live Longer

Drinking Black Tea May Reduce Your Risk of Dying Prematurely 

A 2022 study of nearly half a million people found that those who regularly consume at least 2 cups of black tea per day had a 9% to 13% lower risk of premature death. Tea drinkers were also less likely to die of a heart attack or stroke. Because the study is observational, it can’t say for certain that drinking black tea will add years to your life. Still, it’s not the first study to suggest that drinking tea may play a role in longevity. 

Black Tea Is High in Antioxidants 

Black tea is rich in antioxidants—plant compounds that have been shown to help protect against chronic disease and support healthy aging. Unlike other forms of tea, black tea leaves are fully oxidized, resulting in the formation of antioxidants that aren’t as prevalent in other tea varieties. Specifically, black tea is high in groups of flavonoids called theaflavins and thearubigins that have been linked with benefits for chronic inflammation and disease prevention.”These compounds significantly enhance black tea’s health-promoting properties, including antioxidant and anti-inflammatory effects,” says Sheth. 

Black Tea May Support Heart Health

Heart disease is the leading cause of death in the United States. Thanks to its antioxidant content, research suggests that drinking black tea might help lower your risk of this common disease. Studies have also found black tea to be helpful for improving blood pressure levels., “Hypertension is a major risk factor for cardiovascular morbidity and mortality, so healthy blood pressure is key for longevity,” Sheth says.

How to Drink Black Tea for Longevity

Adding black tea to your morning routine is a simple way to support longevity. We spoke with two dietitians on how to get the most out of your morning brew. 

• Use loose-leaf tea.  “Loose-leaf tea may be more potent than tea bags,” says Jennifer House, M.Sc., RD, a family dietitian and founder of First Step Nutrition. For brewing loose-leaf tea, make sure to have a strainer or package of reusable teabags on hand.
• Brew for at least 3 minutes. Sheth recommends steeping black tea for 3 to 5 minutes to extract more antioxidants from the leaves. Just keep in mind that the flavor of your tea will get stronger, and likely more bitter, the longer you brew it. 
• Skip the sugar. “Sugar can negate some of the black tea’s health benefits, such as its potential to prevent stroke,” says House. If you dislike the taste of plain black tea, House recommends buying varieties that are flavored with dried flowers or herbs. You can also use a natural sugar alternative, like monk fruit, or try adding lemon, ginger or cinnamon for a punch of flavor.
• Add lemon juice: Black tea contains tannins, which can block iron absorption. If you’re drinking black tea with a meal, Sheth recommends adding a squeeze of lemon juice to your tea or making sure you have at least one vitamin C-rich food on your plate to improve iron absorption. 
• Drink at least 2 cups per day: While there’s no magic number, research suggests that drinking at least 2 cups of black tea daily may offer the most benefits. To keep your cup exciting, try experimenting with different types of black tea, like Darjeeling, Assam or Ceylon. Keep in mind that black tea has caffeine. If you’re sensitive to caffeine, you may want to stick with just one cup. 
• Don’t drink black tea before bed: Getting a good night’s rest is also important for longevity. Because black tea contains caffeine, House recommends drinking it in the morning or early afternoon so it doesn’t interfere with sleep. 

The Bottom Line

Thanks to its unique antioxidant profile, drinking at least 2 cups of black tea per day may help you live a longer and healthier life. To maximize black tea’s benefits, dietitians recommend steeping it for at least 3 minutes and skipping the sweeteners —you’ll also want to avoid sipping black tea too close to bedtime. Remember, that no one food—or tea—can determine how long you’ll live. Your overall diet and lifestyle make the biggest difference in the length and quality of your life.