How much tea consumption is considered moderate?
Dec 10, 2025
Source: Cainiu Health
Dr. Huang Yuhong
Introduction
For adults, a moderate daily amount of tea is 5–10 grams of dry tea leaves, which can be steeped 3–5 times to yield approximately 200–500 milliliters of tea infusion. This quantity allows for the beneficial effects of tea polyphenols and caffeine while minimizing potential health risks. If discomfort such as insomnia, palpitations, or stomach pain occurs after drinking tea, medical attention should be sought promptly.
For adults, a moderate daily tea consumption is about 5–10 grams of dry tea leaves, steeped 3–5 times to yield approximately 200–500 milliliters of tea infusion. This amount allows beneficial compounds such as tea polyphenols and caffeine to exert their positive effects while avoiding potential health risks. If symptoms such as insomnia, palpitations, or stomach pain occur after drinking tea, medical advice should be sought promptly.
Moderate tea consumption can promote metabolism and provide antioxidant benefits. However, excessive caffeine intake may overstimulate the central nervous system, leading to insomnia, anxiety, and increased heart rate—especially in sensitive individuals. Drinking too much tea may also increase the burden on the kidneys, and long-term consumption of strong tea could damage the gastric mucosa and cause gastrointestinal discomfort.
When drinking tea, opt for a light brew rather than a concentrated one. Avoid tea on an empty stomach or within 1–2 hours before bedtime to minimize adverse effects on digestion and sleep. Consume tea with light meals, drink additional water to balance its diuretic effect, and adjust the amount according to personal tolerance to maintain both health and enjoyment.
