Is there anything a good cuppa can’t fix? The surprising science behind our love of tea

There are few situations in British life that can’t just be improved, at least temporarily, by someone putting the kettle on. Bad news, good news, an unexpected visitor or a difficult Tuesday, the response is usually the same. Would you like a cup of tea?

I’ve never been sure whether this is a national coping mechanism or an excuse to sit down for five minutes. Either way, it seems to work. After more than a year of lockdowns, home schooling, cancelled plans and conversations conducted through screens, I’m beginning to appreciate the humble cuppa more than I used to.

With International Tea Day falling on 21 May, I thought it was a good opportunity to look at our tea-drinking habits, the science behind some of its reported health benefits and a few speciality blends I’ve been trying at home. In our house, where British and Persian traditions regularly compete for space in the kitchen, tea is a bit more than a drink.

From the comfort of familiar family rituals to studies exploring concentration, stress and cardiovascular health, researchers are finding plenty of reasons to investigate the humble brew. But how much of the science stands up to scrutiny?

As families begin getting together again after months of restrictions, it’s nice to sit around the same table and sharing a proper pot of tea.

New research commissioned by the Tea Advisory Panel suggests that our tea-drinking habits may be more deeply rooted in family life than we realise. A survey conducted by Perspective Global among 1,012 nationally representative UK adults found that six in 10 respondents share the same tea-drinking habits as their parents or children. Apparently, our preference for a strong brew, a splash of milk or a specific way of making tea may be something we inherit alongside family recipes and H’s opinions about how the dishwasher should be loaded.

The research also reveals some amusing differences between generations. While traditional tea with milk remains popular, younger people are more inclined to experiment with plant-based alternatives or drink their tea without milk. Around a third of younger respondents also leave their teabags to brew for longer than older generations.

I can imagine a perfectly civilised family conversation descending into an argument about whether the tea is too strong, too weak or has been ruined by the addition of oat milk. More interestingly, over eight in 10 respondents say tea helps improve their mood, while four in 10 associate it with feeling calmer. These are personal perceptions rather than clinical findings, but they suggest that the emotional appeal of tea extends well beyond its ingredients.

My husband, H, is Persian, which means tea has a position of considerable importance in our household. Persian tea, or chai, is traditionally brewed strong and served in little glasses, often alongside sugar cubes in Cyrus’s case, dates or sweet pastries known as shirini. The glasses are part of the experience. You can see the beautiful amber colour of the tea, although you also discover rather quickly that a small glass filled with boiling liquid takes careful handling.

I love watching the way tea brings people together in Persian families. Someone is always offering another glass, passing around something sweet or encouraging you to eat just a little more. Hospitality is rarely a half-hearted affair, and refusing a second helping is a bit of a no-no, even if you’re full.

Cyrus is still young enough to be more interested in the sweet treats than the tea, but I love that he’s growing up surrounded by these traditions. I hope that, as he gets older, he’ll remember the family conversations, the little glasses on the table and the way food and drink are so closely connected with Persian hospitality. We inherit recipes, expressions and ways of doing things without necessarily noticing. Tea belongs to that same collection of small traditions, passed from one generation to the next.

One of the more interesting aspects of the latest Tea Advisory Panel research concerns tea’s potential effects on concentration, memory and mental wellbeing. Given the number of times I’ve walked into the kitchen and forgotten why I’m there, I was naturally interested.

A systematic review by GP Dr Gill Jenkins and fellow researchers Dr Chris Etheridge and Dr Emma Derbyshire examines randomised controlled trials involving 557 participants. The research considers how black, green and oolong tea, and some of their naturally occurring compounds, might influence attention, cognition and mental wellbeing.

The findings suggest that certain components of tea could provide modest improvements in attention and alertness, although the effects vary between studies. Much of the interest centres on two familiar ingredients: caffeine and L-theanine. Caffeine is well known for its stimulating effects, while L-theanine, an amino acid found naturally in tea, has been investigated for its potential influence on attention and relaxation.

Some clinical trials have found that the combination can improve performance on particular cognitive tasks. In one study discussed by the researchers, participants receiving L-theanine alongside caffeine made fewer errors than those given a placebo. That sounds promising, especially when your working day involves reading documents, writing articles and trying to remember which browser tabs contains the information you actually need. However, many of these studies are relatively small, and improvements measured during laboratory tasks don’t necessarily translate into better memory or concentration throughout a working day.

There’s also research into whether L-theanine might help people manage stress. A review of nine human studies, published in Plant Foods for Human Nutrition, reports improvements in some measures of stress and anxiety compared with placebo, although the findings vary between studies.

Dr Tim Bond, an adviser to the Tea Advisory Panel, has also highlighted research examining how L-theanine and caffeine may influence attention and our ability to process information.

I find this interesting after a year in which concentration has become something of a challenge. Between working from home, keeping Cyrus entertained and attempting to maintain some semblance of normal family life, there are days when my brain feels as though it has too many windows open. Of course, drinking tea isn’t a treatment for anxiety or depression, and studies involving concentrated ingredients don’t necessarily tell us what happens when we drink an ordinary cup. Nevertheless, it’s interesting to think that the pleasure of making tea might involve more than stepping away from whatever has been occupying our minds.

One of the loveliest findings from the Tea Advisory Panel survey has little to do with antioxidants or caffeine.

More than half of respondents associate the aroma of freshly brewed tea with feeling cosy, happy or relaxed. Around a third say it reminds them of their parents, while approximately one in five associate it with grandparents or childhood memories.

Smell has an ability to bring back memories, often without warning. A familiar fragrance can transport us to a childhood kitchen or remind us of someone we haven’t seen for years. After a year when so many families have been separated, that feels poignant.

Researchers have also investigated whether the aroma of tea influences physiological responses to stress. A Japanese study published in 2018 examined the effects of inhaling the aroma of Darjeeling and Assam black tea while participants completed demanding mental arithmetic tasks.

Researchers measured levels of salivary chromogranin-A, a biological marker associated with stress responses, and reported that exposure to black tea aroma appeared to reduce the increase in this marker during the experiment. I find this fascinating, although I suspect the effect would be less noticeable if someone handed me a complicated maths problem while I was trying to enjoy my morning tea.

It’s a small study, not proof that smelling tea treats anxiety, but it raises interesting questions about the relationship between familiar aromas, our senses and the way we respond to stress. For me, the smell of Persian tea brings to mind family gatherings, sweet pastries and conversations that seem to continue indefinitely. There is usually someone insisting you haven’t eaten enough, even when you’ve already had two helpings.

I wonder what smells Cyrus will associate with his childhood. Perhaps Persian cooking, saffron rice or the aroma of freshly brewed tea drifting through the kitchen. Or perhaps he’ll remember the smell of my coffee, which would be rather more accurate on most weekday mornings.

Apparently, our daily cup of tea might have something rather more interesting to offer than a few minutes away from the laptop.

Research published in the European Journal of Preventive Cardiology followed more than 100,000 adults in China over approximately seven years and found an association between regular tea drinking and better cardiovascular outcomes.

According to findings highlighted by the Tea Advisory Panel, habitual tea drinkers had around a 20 per cent lower risk of certain cardiovascular outcomes compared with those who rarely drank tea. Researchers also estimated that regular tea drinkers could experience approximately 17 additional months without cardiovascular disease and around 16 months longer life expectancy from the age of 50.

Now, I’m approaching that particular milestone myself, so naturally I find this interesting. But I wouldn’t start calculating my additional birthday celebrations just yet. The researchers were examining associations, not demonstrating that tea directly extends life. People who drink tea regularly may also differ in their diet, exercise habits, smoking status and other lifestyle factors that influence cardiovascular health.

A separate study published in the American Journal of Clinical Nutrition followed nearly half a million adults over approximately ten years and reported that daily tea drinking was associated with a lower risk of stroke compared with rarely drinking tea.

The findings are encouraging, particularly as cardiovascular health becomes increasingly important as we get older. I’ve always been more interested in staying active and healthy than chasing some mythical version of eternal youth. I enjoy the gym, I love a good exercise class, and I’d quite like to remain capable of doing both for as long as possible.

If drinking tea happens to fit into a heart-healthy lifestyle, that’s a welcome bonus. But I wouldn’t expect four cups a day to compensate for poor nutrition, inactivity or ignoring my blood pressure.

One area of tea research that catches my attention concerns bone health, particularly as I get older.

Some observational studies have reported an association between regular tea consumption and higher bone mineral density, while research reviews have explored whether tea drinkers have a lower risk of osteoporosis.

It’s an interesting possibility, especially for women approaching menopause, when changes in oestrogen levels can accelerate bone loss. However, the evidence doesn’t establish that drinking tea prevents osteoporosis. Maintaining bone health involves several factors, including resistance exercise, adequate calcium and vitamin D, and appropriate medical assessment when needed.

I’m rather more inclined to put my faith in regular strength training than expect my morning brew to look after my skeleton. Although, if I can enjoy both, so much the better. Tea also contains naturally occurring fluoride, which contributes to dental health. The amount varies depending on the type of tea, where it is grown and how it is prepared.

That doesn’t mean tea replaces fluoride toothpaste or regular dental care, and adding sugar throughout the day can undermine any potential benefit. I suspect my dentist would be rather unimpressed if I announced that I’d abandoned brushing in favour of four cups of Earl Grey.

Gut health has become one of the wellness industry’s favourite subjects, and tea has inevitably found itself drawn into the conversation.

Dietitian Dr Carrie Ruxton, from the Tea Advisory Panel, highlights a research review published in Nutrients that examines the relationship between tea consumption and the gut microbiome.

The review discusses studies suggesting that green tea may influence the composition of intestinal bacteria, including Bifidobacterium, a group of bacteria associated with normal gut function. Some studies report changes over relatively short periods, including around two weeks.

These findings are interesting, particularly as researchers continue to explore the relationship between the gut microbiome, metabolism and wider health. However, the evidence remains developing. Results from small studies, animal research or laboratory experiments cannot automatically be applied to everyone drinking green tea at home.

There is also a difference between influencing the composition of gut bacteria and demonstrating a meaningful improvement in digestive symptoms. I’ve spent enough time reading wellness claims to know how quickly a promising scientific finding can become a rather extravagant product description. Green tea may have interesting properties, but it isn’t a guaranteed remedy for bloating, digestive discomfort or the consequences of an enthusiastic Sunday lunch.

I’ve never been one to believe the hype surrounding teas that promise to help you lose weight, so when Nutrilic Slim Tea arrived for review, I approached it with a degree of scepticism. The company promotes the tea using claims about detoxification, metabolism, digestion and weight management. It’s precisely the sort of language that makes me want to read the small print.

Having recently returned to the gym after lockdown, I’m interested in trying different drinks alongside my exercise routine, so I decided to give Nutrilic’s 30-day programme a go. I’m currently a week into the programme, and I have to admit I’m pleasantly surprised.

Unlike some green teas I’ve tried, which leave a rather bitter taste, Nutrilic is light, refreshing and easy to drink. It also comes with a little mesh infuser ball, which I find surprisingly useful. I can add the tea, pour over hot water and leave it to brew without having to wrestle with loose leaves floating around my cup.

So far, I’ve noticed that I feel more energetic, with less bloating and a slightly reduced appetite. However, I’ve also returned to regular exercise, and there’s no way of knowing whether the tea itself is responsible for those changes. I’m particularly cautious about attributing any weight-management benefits to it. The body already has organs responsible for processing and eliminating waste products, and there is no convincing evidence that commercial detox teas are necessary for this process. Depending on their ingredients, some slimming teas can also cause unwanted digestive effects.

What I can say is that I enjoy the flavour and find the infuser convenient. I’ll report back once I’ve completed the programme, but for now, I’m happy to judge it as a drink rather than a weight-loss solution.

Nutrilic Slim Tea was gifted for review. All opinions are my own.

Of all the herbal teas I’ve tried recently, HotTea Mama’s Over The Moon is quickly becoming one of my favourites. After a year of lockdowns, disrupted routines and general uncertainty, I’m increasingly interested in finding small ways to unwind. And this floral blend is rather lovely.

What strikes me first is the fragrance. The rose notes give it a delicate sweetness, while the whole chamomile flowers tucked inside each teabag make it feel rather more luxurious than an ordinary herbal infusion. I’ve always enjoyed floral flavours, and this one has a softness that makes it pleasant to drink slowly. I find that warming the teapot first and allowing the tea to brew for around five or six minutes brings out the individual ingredients without making it overpowering.

There’s also an interesting story behind the brand. HotTea Mama was founded by Bethan Thomas and Kate Achilles, two mums who met in Oxford and found themselves frustrated by the limited choice of enjoyable caffeine-free drinks during pregnancy.

Bethan studied tea science at Fujian Agricultural University in China and worked as a tea buyer for Whittard. Together, they began developing blends that offered something more interesting than the usual herbal options. I like the idea of two women becoming so dissatisfied with what was available that they decided to make something better themselves. Having experienced pregnancy at 40, I remember how much attention suddenly went into deciding what I could eat and drink, often accompanied by advice from people who had apparently become experts overnight.

The founders initially experimented with ingredients such as raspberry leaf and fennel, drawing on traditional herbal preparations while trying to create drinks that actually tasted good. As the business grew, customers began asking about blends for menstrual symptoms and conditions such as polycystic ovary syndrome and endometriosis. Over The Moon was developed with menstrual wellbeing in mind.

The blend contains raspberry leaf, chamomile flowers, ginkgo, spearmint, dandelion root and rose petals. These ingredients have histories of use in traditional herbal preparations, although that doesn’t mean all the associated health claims are supported by reliable clinical evidence.

Chamomile has been investigated for its potential calming properties, while small studies have explored whether rose tea or ginkgo preparations might influence certain menstrual symptoms. The findings are interesting but limited, and they don’t establish that this particular blend can treat PMS, heavy bleeding or hormonal disorders.

I wouldn’t expect a cup of tea to resolve menstrual cramps, particularly the sort that make you want to retreat to bed with a hot-water bottle and refuse all visitors. But I do enjoy drinking Over The Moon, and the ritual of making it gives me an excuse to sit down for a few minutes.

One of the more interesting initiatives associated with the tea is a collaboration between HotTea Mama and fitness specialist Rosie from MAMAWELL. Called Stretch and Tea for PMT, the campaign introduces a series of short, accessible exercises that women can perform while waiting for the kettle to boil.

I think this is a rather sensible idea. As someone who enjoys the gym and a good exercise class, I know how much better I can feel after moving my body. But I also know that not every day lends itself to a vigorous workout, particularly when hormones, fatigue or menstrual symptoms are making their presence felt.

The appeal of a few gentle stretches is that they don’t require special equipment, a gym membership or an hour of uninterrupted time. Gentle movement may help some women manage menstrual discomfort, although the evidence varies and persistent or severe symptoms deserve proper medical attention. The campaign brings together two things I appreciate: movement that fits around ordinary life and the opportunity to stop for a cup of tea afterwards. Sometimes a gentle stretch and a warm drink are simply pleasant ways to spend ten minutes.

I like the whole chamomile flowers. The tea costs around £6 for a box of 15 teabags, with the company suggesting each bag can be brewed twice. The range is described as whole-leaf, vegan and gluten-free, with plastic-free, biodegradable teabags.

HotTea Mama Over The Moon was gifted for review. All opinions are my own.

Explore HotTea Mama

D’Amazonia is another tea that’s caught my attention recently, largely because I read about it in a running magazine. The name means ‘from the Amazon’ in Brazilian Portuguese, and the brand promotes its blend around naturally occurring caffeine, antioxidants and plant ingredients.

As someone who enjoys exercise, I’m curious about whether it might make a useful alternative to my usual post-gym drinks. I’ve also been feeling rather tired following my COVID-19 vaccination, so I’m interested in trying something different. The tea is light, easy to drink and pleasantly refreshing. So far, I feel my energy levels are improving, although I can’t reasonably credit the tea with that change. Recovery, exercise, sleep and plenty of other factors may be contributing.

I think the attraction is partly psychological. After months of restrictions, returning to the gym and trying something new feels like a small return to normality. The tea has become part of that experience.

I’m still cautious about claims concerning energy and anti-inflammatory benefits. A product containing caffeine may temporarily improve alertness, but that doesn’t necessarily mean it improves physical recovery or treats inflammation. Nevertheless, I’m enjoying experimenting with a different blend, and sometimes that is reason enough to try something. I’ll report back once I’ve finished the pouch.

Given the name of this website, it would be rather remiss of me to write about tea without mentioning saffron. Saffron has a long history in Persian cooking and traditional preparations, where its distinctive colour and fragrance make even the simplest dish feel rather special.

A few strands steeped in hot water produce a beautiful golden infusion with a delicate, earthy aroma. I particularly enjoy the colour, which is enough to brighten an otherwise unremarkable afternoon. I’ve written more about the benefits of saffron tea, including its traditional uses in Persian culture and the research exploring its potential effects on mood and wellbeing.

While studies have investigated saffron extracts for their possible health benefits, that doesn’t mean an ordinary cup of saffron tea can treat anxiety, depression or other medical conditions. The preparations used in clinical research can differ considerably from a homemade infusion.

For me, saffron tea is primarily about flavour, culture and familiarity. It reminds me of Persian hospitality and the wonderful way a few carefully chosen ingredients can turn something ordinary into an occasion. It is also a useful reminder that pleasure is a perfectly acceptable reason to consume something. Not every drink needs to improve our concentration, transform our digestive health or promise to make us ten years younger.

I’m rather fond of a good cup of tea, but I’m less enthusiastic about the business of making one when I’m trying to get out of the house. Between work, school mornings and remembering everything Cyrus needs, my own drink often comes somewhere near the bottom of the list.

Which is why the Zen Tea Infuser from Kikkerland has caught my attention. Priced at £23, it’s a glass bottle with a built-in infuser and bamboo lid, allowing you to brew loose-leaf tea and drink it from the same container. No separate teapot and no fishing stray leaves out of your cup.

I like the combination of glass and bamboo. It has a simple, understated appearance, and being able to see the tea brewing is rather satisfying, especially with something as colourful as saffron tea. There’s something appealing about watching those golden strands gradually turn the water a rich amber.

For busy working mums, or anyone who enjoys loose-leaf tea but doesn’t always have time for the full ceremony, it’s a practical little accessory. I can imagine using it at my desk or taking it along for a quieter moment during the working day, although I’d check the manufacturer’s guidance before carrying it in a bag or using it with very hot water.

At £23, it isn’t the cheapest way to make tea, particularly when a perfectly serviceable mug and infuser will do the same job. But as a gift for someone who enjoys their tea rituals, I think it’s a rather lovely idea. I’d certainly prefer it to another mug telling me to keep calm.

See the Zen Tea Infuser at Kikkerland

In the latest Tea Advisory Panel material, dietitian Dr Carrie Ruxton suggests that drinking three to four cups of tea a day could offer potential benefits across different age groups.

She points to research on attention in younger people, concentration in working adults and cardiovascular health in older populations. It is worth treating that suggestion as a general interpretation of the research rather than a universal prescription. Tea consumption needs to be considered alongside caffeine intake, individual health conditions and any medication someone might be taking.

For women approaching menopause, there are additional considerations. Caffeine may aggravate sleep problems or palpitations in some people, while the polyphenols in tea can reduce the absorption of non-haem iron when consumed with meals. Children also have different nutritional and caffeine requirements from adults, so claims that tea is a healthier replacement for their usual drinks should be approached carefully.

The research is interesting, but it doesn’t mean we all need to start counting our cups. Personally, I’d rather enjoy the tea I drink than turn another small pleasure into something that requires a spreadsheet.

When I think about my favourite cups of tea, I rarely remember the brand or the precise blend. I remember the circumstances.

I remember Persian family gatherings, with little glasses arranged on the table and conversations continuing long after the food has been cleared away. I remember the comforting familiarity of someone offering to put the kettle on. And I think about the quieter moments at home, when the house is relatively peaceful and I can sit down without immediately being summoned elsewhere.

After more than a year of lockdowns and restrictions, I’m particularly conscious of how much these ordinary moments matter. Going back to the gym, seeing family and sharing a drink with someone are beginning to feel like privileges rather than everyday parts of life. Tea has accompanied generations of women through family celebrations, difficult conversations, sleepless nights and ordinary afternoons. Perhaps that explains why we become so attached to the rituals surrounding it.

I’m increasingly interested in the things that make everyday life feel more manageable without demanding that I become an entirely different person. I still love my coffee. I still enjoy a vigorous workout, and I have no intention of exchanging either for a life devoted to herbal infusions and early nights.

But I do appreciate a good cup of tea. It won’t erase stress or compensate for a poor night’s sleep. It won’t make the washing disappear or stop my inbox filling up while I’m away from my desk. What it can do is give me a reason to sit down, enjoy something familiar and spend a few minutes in the company of my own thoughts. And after the year we’ve all had, that seems valuable.

What’s your relationship with tea? Are you devoted to a proper British brew, partial to green tea or fond of a family tradition involving something a little different? I’d love to know which teas remind you of home, and whether your tea-drinking habits have changed over the past year.

Research disclosure: Research discussed in this feature includes a 2021 survey conducted by Perspective Global among 1,012 nationally representative UK adults, commissioned by the Tea Advisory Panel. The panel is supported by an unrestricted educational grant from the UK Tea & Infusions Association, the trade association representing the UK tea industry. Survey findings reflect respondents’ reported experiences and should not be interpreted as evidence of clinical health benefits.

Product disclosure: Nutrilic Slim Tea and HotTea Mama Over The Moon were gifted for review. Neither product’s inclusion guarantees a positive review, and all opinions are my own.

Health information: This article discusses research for general interest and is not a substitute for individual medical advice. Reported associations do not establish that drinking tea prevents or treats medical conditions.

Occasional stories, experiments, discoveries and questions from Saffron & Cyrus.