12 Incredible Benefits and Uses of Green Tea

Green tea (Camellia sinensis) leaves have found their way into research labs, household cabinets and, of course, kettles and cups all over the world. Find out how you can put green tea to work for health, wellness and even natural cleaning.

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March 26, 2021

By: Lauren Oster

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An Historic Sip

Legend has it that the Chinese emperor Shennong "discovered" tea in 2737 B.C. When a servant boiled water for him to drink, a dead leaf from the wild tea bush — Camellia sinensis — fluttered into the kettle and steeped. The emperor found the accidental brew refreshing, and the rest, as they say, is history. Thousands of years old, tea is now one of the oldest beverages that we still consume.

“Tea and green tea are rich in polyphenols, including catechins, theaflavins and thearubigins, which are thought to contribute to the health benefits of tea,” explains Dr. Jennifer Krejci, an assistant professor of dermatology at University of Texas Health Science Center at San Antonio. “Epigallocatechin gallate (EGCG) is the most abundant polyphenol found in tea. Tea polyphenols act as antioxidants in vitro by scavenging reactive oxygen and nitrogen species and chelating redox-active transition metal ions. An average cup of green tea contains between 300 to 400 mg of polyphenols.”

Reading the Tea Leaves

Green tea has been associated with health and wellness for millennia, but we’re still very much in the thick of figuring out precisely how it benefits us. “It is difficult to measure polyphenols in the body which makes studies tricky for both oral and topical administration, but it appears that frequent consumption increases the ability to measure polyphenols in the body,” Dr. Krejci says. As a board-certified dermatologist, she’s usually treating skin conditions with FDA-approved prescription medications. “But I do find patients searching more often for ‘alternative treatments’ like green tea and studies on these ingredients are growing. We know that polyphenols, such as catechins, have antimicrobial, anti-inflammatory and antineoplastic properties.” Here are some of the ways green tea can enhance your wellness, beauty and cleaning routines.

Supporting Gut Health

“Polyphenol antioxidants get broken down into food for the beneficial bacteria in your gut. This promotes a diverse microbiome that’s tied to better health,” says Samantha Cassetty, M.S., R.D. and co-author of Sugar Shock, about the hidden sugar in food. According to a 2019 research review published in Nutrients, drinking green tea can help counteract microbial imbalances caused by obesity and high-fat diets.

While we’re talking about diet, know that “what you put in your tea matters,” as Cassetty puts it. “A little honey or sugar in your tea is no big deal, but if you’re drinking several cups like that, you might be exceeding added sugar limits,” she says. Those limits are 6 teaspoons of sugar per day for women and 9 teaspoons per day for men.

Combating Acne

“For acne, there is evidence that green tea decreases sebum production in the skin and can help in topical preparations,” Dr. Krejci says. “I find these effects are usually milder than the results you might obtain from a prescription acne product but they may also be less irritating." Try Teami Superfood Cleanser, a gentle product for all skin types that’s made with Camellia sinensis powder and extract.

Soothing Your Scalp

Green tea extract is a popular additive in hair care products, but not all applications are effective. “Shampoo and conditioner don’t stay on the scalp long enough to truly affect hair growth,” Dr. Krejci says. “However, in the case of seborrheic dermatitis or dandruff, because of anti-inflammatory and antimicrobial effects, it is very likely that green tea extract promotes a healthier scalp.” Try The Body Shop's Fuji Green Tea Refreshingly Purifying Shampoo.

Feeling Alert, Not Jittery

If you find that morning coffee is anxiety-producing rather than invigorating, consider swapping it out for something a bit mellower and skipping the rude awakening. “A cup of green tea has about a third of the caffeine as a cup of coffee, and it also contains a compound called L-theanine that’s linked to a sense of calm,” Cassetty says. “So instead of getting overstimulated from caffeine, green tea might help you feel more alert but also more relaxed.”

Lowering High Blood Pressure

New research published in Cellular Physiology and Biochemistry demonstrates that green and black tea both have properties that can lower high blood pressure. Working with animal cells, scientists found that polyphenols in the tea activate ion channel proteins in blood vessel walls that cause those vessels to relax. Want to reap those benefits for yourself? Study author Dr. Geoffrey Abbott, a professor in the Department of Physiology and Biophysics at the University of California, Irvine School of Medicine, explains that drinking “three to four cups a day [will] likely suffice to provide the antihypertensive effects — with green tea more effective than black.”

Extending the Golden Years

“Green tea is also associated with longevity benefits,” Cassetty notes. Chinese researchers who analyzed health data from more than 100,000 subjects reported in 2019 that drinking green tea at least three times a week might be linked to living a long and healthier life. Other researchers have found that green tea polyphenols (GTPs) consumed as extracts might be able to improve bone density and mitigate bone loss in older people. Because the FDA has only approved one product including green tea extract (a topical treatment for genital warts), it can be difficult to know what a pill or ointment with GTPs actually contains; if you’re interested in using one, discuss it with your doctor.

Pampering Tired Eyes

Green tea extracts are also advertised as antioxidants in facial products, but “it’s hard to discern how much of an effect this specific ingredient has in these products because in almost every one there are additional botanicals and acids that could have an effect on the skin,” says Dr. Lindsey Bordone, a dermatologist at ColumbiaDocs and assistant professor of dermatology at Columbia University Irving Medical Center. Okay, so what about applying green tea itself? “A cool compress, in general, can reduce mild puffiness around the eyes and for this reason tea bags are an easy, well-sized product for this purpose.”

Nourishing Natural Hair

Green tea is a simple and supportive rinse for natural hair, especially if you experience a lot of shedding on wash day, according to Patrina Haupt, founder and CEO of Natural Hair Queen. Simply steep a tea bag in hot water for 30-45 minutes until cool, transfer to an applicator bottle, and apply after you shampoo. Massage the rinse into your hair and let it sit for about 15 minutes, then proceed with applying conditioner and continuing your regular routine.

“I love how this green tea rinse is convenient to [make] and is packed with a lot of wonderful benefits for the hair,” Haupt says. “I feel this is one of the reasons I’ve been able to maintain my current waist-length hair.” Find more of her pro tips for green-tea-based hair care here.

Shining Hardwood Floors

Inexpensive, eco-friendly and nontoxic, Camellia sinensis is an ideal addition to your natural cleaning supply closet; its astringent tannins cut through grease and dust with ease. Skip costly chemical-heavy cleaners and throw a tea party for your floorboards by steeping a few tea bags in a kettle’s worth of boiling water for a few minutes; transfer the tea to a bucket, then let it cool. Moisten and wring out a cloth, wash your floor, then congratulate yourself for cleaning with a cuppa.

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Feeding Plants

Species that favor acidic soil — like most ferns, roses and a wide array of fruits and veggies, to name a few — appreciate sips of green tea. Use it as a liquid fertilizer by brewing tea as you would for yourself, then using it to water your plants once it's cooled off. Put it to work as a mulch, in turn, by opening up used tea bags (or scooping up loose tea at the bottom of your pot) and sprinkling the leaves atop your plants’ potting soil.

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Cleaning Glass and Reflective Surfaces

Sidestep the frustration of tenacious streaks on household surfaces — looking at you, microwave and oven doors — by brewing up green tea, decanting it to a spray bottle once it cools, and using it in lieu of store-bought cleaner. The same tannic acid that makes the tea an effective grime-busting agent for hardwood floors can loosen and remove grime you’d resigned yourself to seeing forever.

Performing Sneaker Detox

Put green tea to work on shoes that have developed a funk by placing a few unused bags in each offender and letting them sit overnight. The absorbent bags and leaves will wick moisture out of the sneakers, and the leaves’ antibacterial properties will counteract odor-causing microorganisms.