Preparing a cup of tea and unwinding can help ease stress, reduce anxiety, and leave you feeling more balanced. One of the many advantages of drinking tea is ritualized relaxation. But what if you had a tea with components that would relieve anxiety?
Green tea has been used for ages for its health benefits as well as for enjoyment. Green tea, which is high in antioxidants and health benefits, is frequently associated with physical health but also benefits mental health. Green tea is one of the best teas to take for anxiety relief.
How does green tea help with anxiety? Let’s explore the green tea anxiety benefits below.
Anxiety is an emotion of worried thoughts, tension, and physical changes such as elevated blood pressure. Anxiety disorders(1) affect an estimated 4.05% of the global population or 301 million individuals.
The condition can also cause withdrawal from friends and family, feeling unable to go to work or avoid specific places. Furthermore, anxiety contributes to poor performance, absenteeism, social isolation, and cognitive impairment.
Although everyone suffers stress and anxiety to some extent, it's time to seek professional treatment when your anxiety interferes with professional or personal relationships or impairs your concentration. Getting professional care early allows you to start feeling better and recovering faster.
So, what’s the link between green tea and anxiety? Onto that next!
The Role of Green Tea in Anxiety Management
Green tea is abundant in vitamins, antioxidants and essential amino acids. But how can green tea help with anxiety?
According to research, the amino acid L-theanine and, to a lesser extent, arginine can help reduce stress and anxiety. The capacity of L-theanine to lower blood pressure and relax muscular tension is the most essential component.
Green tea appears to have the highest concentration of L-theanine in any food or beverage studied by science. When drank regularly, green tea can deliver great anti-stress and anti-anxiety benefits.
A 2020 review(2) of multiple studies on anxiety and green tea explored the effects of the amino acid L-theanine obtained from green tea on the ability to manage anxiety and stress. In the review, the effect of pure L-thenine intake, taken as oral supplements, on anxiety levels and stress response in humans was studied.
Results of the study suggest that supplementing the green tea compound at a dose of 200-400 mg/day may help reduce anxiety and stress in people exposed to stressful conditions.
According to one 2017 study(3), students who drank green tea had consistently lower stress levels than students in the placebo group. Researchers evaluated the anti-stress effect of green tea with reduced caffeine, or low-caffeine green tea, on participants in the pilot trial. The 20 individuals were randomly given either low-caffeine or placebo tea.
The anxiety inventory test was used to assess the anxiety levels of the students enrolled in the study. Students' perceived stress levels were considerably lower in the low-caffeine group compared to the placebo group. The level of a salivary enzyme activity, which is also a stress marker, increased significantly in the placebo group but not in the low-caffeine group.
These findings suggested that drinking low-caffeine green tea reduced the excessive stress reaction of students.
According to a 2010 study(4), green tea may also help boost focus because the drink combines L-theanine and caffeine. Much has been said about the physical and mental benefits associated with Japanese green tea from its key components. Still, another less spoken part of it is also beneficial to the mind and soul: the aroma.
Because it is a form of aromatherapy, the fragrances of green tea, which can range from the grounded earthiness of Matcha to the toasty notes of Genmaicha, can also help individuals relax and destress.
How To Incorporate Green Tea For Anxiety Relief?
Drinking 3-4 cups of caffeine-free green tea daily can help alleviate fatigue and stress. Begin a daily relaxing tea regimen to help develop structure and calm anxiety.
You can have a cup at night to help you sleep or a warm mug to help you wake up gradually. You can even journal while sipping green tea or transform the preparation procedure into a meditation.
FAQs About Green Tea Anxiety
When Is The Best Time To Drink Green Tea For Anxiety Relief?
This beverage is best consumed during the day and early evening. This will increase the beneficial effects of green tea while decreasing the negative ones.
How Much Green Tea Should I Drink To Reduce Anxiety?
According to research, taking 200-400 mg of L-theanine daily can help lower anxiety and tension. A minimum of three to five cups daily works well, but the optimal dosage may differ from person to person.
Can Pregnant Or Breastfeeding Individuals Consume Green Tea For Anxiety?
Because green tea contains caffeine, you should limit your consumption while pregnant. Green tea in moderation is generally considered safe during breastfeeding.
Green tea anxiety benefits mainly stem from L-theanine, which reduces tension and jitters caused by excessive caffeine use. Numerous studies have indicated that the green brew can help reduce anxiety, fatigue, and promote better sleep.
- Epidemiology of anxiety disorders: global burden and sociodemographic associations, (1)https://mecp.springeropen.com/articles/10.1186/s43045-023-00315-3
- The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review, (2)https://pubmed.ncbi.nlm.nih.gov/31758301/
- Anti-stress Effect of Green Tea with Lowered Caffeine on Humans: A Pilot Study, (3)https://pubmed.ncbi.nlm.nih.gov/28566632/
- The combination of L-theanine and caffeine improves cognitive performance and increases subjective alertness, (4)https://pubmed.ncbi.nlm.nih.gov/21040626/