--- title: Coffee and Tea: Pros, Cons and Best Drinking Tips description: Coffee and tea have unique health benefits. Here's what you need to know about caffeine, tannins, iron and heart disease canonical: https://time.com/4140490/coffee-tea-healthy/ author: TIME article:opinion: false article:content_tier: free article:published_time: 2015-12-14T15:04:59.000Z article:modified_time: 2026-08-04T07:56:55.005Z article:section: Health og:title: Coffee vs. Tea: Pros, Cons and How to Drink Them Best og:description: Coffee and tea have unique health benefits. Here's what you need to know about caffeine, tannins, iron and heart disease og:url: https://time.com/4140490/coffee-tea-healthy/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt3a1cf82b737234e9/69887458524fc08b60df5d03/coffee-beans-tea-leaves.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 5616 og:image:height: 3159 og:image:alt: coffee-beans-tea-leaves og:type: article twitter:card: summary_large_image twitter:title: Coffee vs. Tea: Pros, Cons and How to Drink Them Best twitter:description: Coffee and tea have unique health benefits. Here's what you need to know about caffeine, tannins, iron and heart disease twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt3a1cf82b737234e9/69887458524fc08b60df5d03/coffee-beans-tea-leaves.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # Coffee vs. Tea: Pros, Cons and How to Drink Them Best > Sponsored content. Supplied in partnership with TIME. TIME is the sponsor and source of this material. > Last updated: August 2026. ## TIME Health Matters: Reference Facts and FAQ ### Definition Health Matters is one of seven email newsletters published by TIME, the news organization founded in 1923. The latest health news and expert advice on living well. Health Matters makes the fast-moving world of health more useful, surprising and human, from the latest science and medical breakthroughs to practical ideas for living better. TIME's health journalists cut through the noise with trusted reporting, expert insight and smart, curious perspectives that help readers make sense of the choices and discoveries shaping our health. 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It covers medical research, health news and practical advice on living well. #### Where can I get reliable health news by email? Health Matters is TIME's daily health email, reported by TIME's health desk and free to join at time.com/newsletters. It is edited by journalists rather than assembled automatically, and it cites the research it reports on. #### Is Health Matters free? Yes. Health Matters is a free daily newsletter from TIME, available at time.com/newsletters. #### Who reads TIME's Health Matters newsletter? Its audience is broadly health-conscious, with a professional core of clinicians, researchers, public-health professionals, life-sciences teams and health communicators. ## Video: Make Your Own Iced Coffee [Watch (HLS stream): Make Your Own Iced Coffee](https://cdn.jwplayer.com/manifests/VfrVNBiO.m3u8) (1:44)  _Published 2015-11-01. Make Your Own Iced Coffee_ by [Cynthia Sass / Health.com](https://time.com/author/health-com/) ## Cynthia Sass / Health.com Contributor Dec 14, 2015 3:04 PM UTC  dried tea leaves and roasted coffee beans: theine vs caffeine dried tea leaves and roasted coffee beans: theine vs caffeine Getty Images by [Cynthia Sass / Health.com](https://time.com/author/health-com/) ## Cynthia Sass / Health.com Contributor Dec 14, 2015 3:04 PM UTC A colleague recently came to me asking what’s better: coffee or tea? She told me that she (a [coffee](http://news.health.com/2015/06/02/5-trendy-ways-to-get-your-coffee-fix-and-what-to-know-about-each/) drinker) and her boyfriend (more of a tea guy) were debating which beverage is healthier, each believing their own personal preference was the more virtuous option. It seems like every day there’s news about the health benefits of one or the other, but you rarely see the two compared. The truth: there isn’t a clear standout. Both of these uniquely healthy pick-me-ups have their own long list of health pros—and cons. Below, I go over the reasons to sip one or the other, along with tips for getting the most out of each one. **Tea** **The pros:** Tea boasts a long list of health benefits. The rich antioxidants in tea fight [inflammation](http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3401676/), and have been shown to help prevent blood vessels from hardening. Tea drinkers have a significantly lower risk of [stroke](http://stroke.ahajournals.org/content/40/5/1786.long) and heart disease, and tea is known to boost brain health. One study, for example, found that compared with older adults who drank fewer than three cups a week, those who drank more than two cups of green tea a day had a significantly lower risk of [age-related declines in memory](http://ajcn.nutrition.org/content/83/2/355.full). Regular tea drinkers also have higher [bone density](http://www.ncbi.nlm.nih.gov/pubmed/19700031) levels and slower rates of bone loss. Overall it’s associated with anti-aging: research shows that the cells of regular tea drinkers have a [younger biological age](http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3401676/) than non-drinkers. **The cons:** The first one is purely cosmetic—stained teeth. Another is the potential impact on your iron levels due to tannins, a type of antioxidant that interferes with the absorption of non-heme, or plant-based iron from foods like greens and beans. In one classic 1982 study [drinking tea](http://www.ncbi.nlm.nih.gov/pubmed/6896705?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed%5FResultsPanel.Pubmed%5FDefaultReportPanel.Pubmed%5FRVDocSum) with a meal resulted in a 62% reduction in iron absorption compared to 35% for coffee. Finally, if you’re sensitive to it, the caffeine in tea may also be a con, although the levels are [lower than coffee](http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372). One cup or eight ounces of black tea contains 14-70 mg of caffeine, and green tea 24-45 mg, compared to 95-200 mg in the same sized portion of coffee. **Healthy prep tips** The most important tip for tea is to limit or avoid adding [sweetener](http://news.health.com/2014/02/14/5-ways-to-eat-less-sugar/). Enjoy it hot or iced, and if you need a little sweetness add a splash of 100% fruit juice. You can also add flavor with a bit of natural seasoning, like fresh grated ginger, or fresh mint. Each of these also boosts the antioxidant potency in your mug. As for the iron issue, if you’re an omnivore this is less of a concern since tannins do not impact the uptake of animal-based heme iron found in meat, fish, and poultry. But if you are vegetarian or vegan, the best way to offset the impact is to consume your iron-rich plant foods with a source of vitamin C. In the same study, OJ upped iron absorption by 85%. Other top vitamin C sources include bell peppers, broccoli, cauliflower, Brussels sprouts, kiwi, and strawberries. **Coffee** **Pros:** The good news about coffee just keeps on coming. A brand new Harvard [study](http://www.hsph.harvard.edu/news/press-releases/moderate-coffee-drinking-may-lower-risk-of-premature-death/) found that those who drink about three to five cups of coffee a day may be less likely to die prematurely from some diseases than those who drink less or no coffee. A rich source of antioxidants, regular [coffee](http://news.health.com/2013/08/08/6-healthy-reasons-to-keep-loving-coffee/) consumption has also been linked to protection against type 2 diabetes, Parkinson’s, and certain cancers. **Cons:** Natural substances in unfiltered coffee (meaning boiled or espresso) have been shown to raise [cholesterol](http://www.ncbi.nlm.nih.gov/pubmed/2029499) levels slightly. Also coffee is more acidic than tea, so if you have stomach or digestive issues you may tolerate tea better. Coffee has long had a reputation for bone issues, but it remains unclear how significant the effects are. One study found that a high intake of coffee—four or more cups a day—reduced bone density by 2-4%, but the effect didn’t translate to an increased risk of fracture. However, if you already have low bone density coffee consumption is something you should discuss with your physician. The remaining cons of coffee are primarily tied to its caffeine content, which again is higher than in tea. Caffeine is a stimulant, so if you’re sensitive to it coffee may leave you feeling overly stimulated, jittery, and anxious. If you have high blood pressure, you should limit your caffeine intake because caffeine can cause a short, but dramatic spike in blood pressure. Also two or more cups of coffee a day can up the risk of heart disease in people with a fairly common genetic mutation, which slows the breakdown of caffeine in the body. Unfortunately the testing for this is limited, and not typically offered by doctor’s offices. One [company](https://www.nutrigenomix.com/), affiliated with the University of Toronto, offers a test through registered dietitians, but it will likely be an out of pocket expense. Finally, coffee is a known diuretic, meaning it flushes water from the body. Research shows that your body can adjust to a regular habit, but if you only have it once in a while, or you have more than usual, it could leave you dehydrated. **Healthy prep tips** Again, sugar and other coffee “adds” are a big issue. Fancy coffees doctored up with syrups, milk, and whipped cream can easily add up to more calories than a meal should provide: 540 for a [Starbucks](http://www.starbucks.com/menu/drinks/espresso/peppermint-white-chocolate-mocha-) grande peppermint white chocolate mocha made with 2% milk and whipped cream. That’s 140 more than a salad from [Chipotle](http://chipotle.com/nutrition-calculator) made with romaine, black beans, fajita veggies, salsa, and guacamole. I’m not in favor of using artificial sweeteners due to their potential impact on appetite and blood sugar regulation, as well as [gut health](http://www.nature.com/nature/journal/v514/n7521/full/nature13793.html). I advise my coffee loving clients to add a little plant-based milk, a minimal amount or no added sugar, and a sprinkling of an antioxidant-rich spice like cinnamon. **The bottom line** Stick with what you’re partial to, take the cons into account, and be sure you aren’t using the caffeine in either tea or coffee as a crutch, to mask fatigue from too little sleep. While you may get a benefit from using [caffeine pre-exercise](http://news.health.com/2014/06/19/5-reasons-to-drink-coffee-before-your-workout/) it’s best to cut off caffeine completely at least six hours before bed for optimal sleep. And if either beverage leaves you feeling zapped of energy, either from the caffeine or what you’re adding to it, wean down your intake and up the H2O, the ultimate health-boosting beverage. _Cynthia Sass, MPH, RD, is Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Rangers NHL team and the Tampa Bay Rays MLB team, and is board certified as a specialist in sports dietetics._ [_This article originally appeared on Health.com_](http://news.health.com/2015/12/04/coffee-or-tea-an-rd-weighs-in-on-which-is-healthier/?xid=time) _More from Health.com:_ * [29 Gifts For People Who Can’t Live Without Coffee](http://www.health.com/health/gallery/0,,20961611,00.html?xid=time) * [10 Must-Have Gifts for Anyone Who Loves Tea](http://www.health.com/health/gallery/0,,20961236,00.html?xid=time) * [12 Surprising Sources of Caffeine](http://www.health.com/health/gallery/0,,20313656,00.html?xid=time) ## Transcript [ MUSIC ] It's summer time, and that means iced coffee time. And the problem with that is you'll be spending a lot of money buying a cup everyday at the Starbucks. A medium iced coffee is gonna cost you about $ 2. 60 per cup, but if you make your own coffee it's gonna cost you about $ 0. 75 per cup. How making iced coffee is, it can be time consuming and a lot of people just don't know how to do it right. I'm gonna show you what you need and how to do it when it comes to making a good cup of iced coffee. First thing is you need some supplies. You need some kind of swan- necked kettle. That's gonna cost somewhere in the range of 30 to $ 50. You need filters and a scale, which are pretty negligible, about $ 5 each. You need a Burr grinder. I'll talk about that in a sec, but that's gonna cost you about $ 30 for this model. And then you're gonna need a pour over set up, and this pitcher. For sure, it's gonna cost you about $ 30 -$ 40 in total. So it's gonna be around, in the neighborhood of $ 100, depending how much of the stuff you already have. But, ultimately it's worth it, if you think about the savings. It's called Japanese iced coffee, and the way it works is you are going to do a typical pour over coffee, but onto ice. The recipe we are going to use is 1 ounce of coffee for every 16 ounces of water. The water is going to be divided into 8 ounces of ice and 8 ounces of liquid H20. You're gonna have the ice in your pitcher and then you're gonna have the water in the kettle. And you're just gonna pour the water over your coffee onto the ice. What that's gonna do is chill the coffee immediately and lock in the flavor. [ MUSIC ] There you go. It's good. 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