Inflammation is one of the body’s main ways of protecting itself. When you cut your skin, develop an infection or injure a muscle, the immune system sends cells and chemical signals to the affected area to help repair damage.
This short-term inflammation is useful, but inflammation that continues for months or years can be associated with health problems.
Long-lasting inflammation has been linked with conditions such as heart disease, type 2 diabetes and some forms of arthritis.
Diet is only one factor that can influence inflammation, but researchers have become increasingly interested in plant foods and drinks that contain natural antioxidant compounds. Tea is one of the most widely studied examples.
Green tea receives much of the attention because it contains plant compounds called catechins.
One of the best studied is epigallocatechin gallate, usually called EGCG. Laboratory and human studies suggest that these compounds can influence chemical pathways involved in inflammation and oxidative stress.
Oxidative stress happens when unstable molecules build up faster than the body can control them.
In excess, these molecules can damage cells and may encourage inflammatory processes. Green tea antioxidants can help neutralize some of these molecules, although drinking tea should not be viewed as a treatment for an inflammatory disease.
Matcha comes from the same plant as ordinary green tea but is prepared differently. Because people consume the powdered tea leaves themselves, matcha can provide concentrated amounts of some tea compounds. It also contains caffeine, so people who are sensitive to caffeine may prefer smaller amounts or caffeine-free herbal drinks.
Turmeric tea is another popular choice. Turmeric contains curcumin, a yellow plant compound that has been widely studied for possible anti-inflammatory effects.
Clinical studies of curcumin supplements have reported reductions in some markers of inflammation, although supplements generally provide much larger and more controlled doses than a cup of turmeric tea.
Curcumin is not absorbed particularly well by the body on its own. Piperine, a compound in black pepper, can increase its absorption, which is why turmeric and black pepper are sometimes combined.
However, concentrated curcumin and piperine products can interact with medicines, so stronger supplements should not automatically be treated as harmless foods.
Ginger is another plant with a long history of use in food and traditional medicine. Its natural compounds include gingerols and shogaols, which have been investigated for effects on inflammation. Some clinical research suggests that ginger may help reduce pain and certain inflammatory markers, including in people with osteoarthritis.
Ginger tea also has another well-supported use: helping with some forms of nausea. Fresh ginger can be steeped in hot water to make a simple caffeine-free drink. Still, the amount of active compounds in homemade ginger tea can vary greatly, so its effects cannot be assumed to match those of concentrated ginger products used in research.
Chamomile is best known as a relaxing caffeine-free drink, but it also contains plant compounds with antioxidant and anti-inflammatory properties.
Laboratory research has identified several possible biological effects, but strong clinical evidence that chamomile tea can substantially reduce chronic inflammation in humans remains limited. Its calming nature may nevertheless make it a useful replacement for sugary evening drinks.
Rooibos is a naturally caffeine-free drink made from a South African plant rather than the traditional tea plant. It contains antioxidants including aspalathin and nothofagin.
Early research suggests that these compounds may influence oxidative stress and inflammation, but human studies are still relatively limited compared with research on green tea.
White tea, like green and black tea, comes from the Camellia sinensis plant. It undergoes relatively little processing and contains polyphenols with antioxidant activity. Laboratory studies suggest possible anti-inflammatory effects, although there is not enough evidence to claim that white tea specifically prevents joint or skin damage in people.
One important point is that studies of tea can be difficult to compare. The amount of plant compounds in a cup depends on the type of tea, where it was grown, how it was processed, water temperature and brewing time. Research using concentrated extracts or supplements also cannot automatically be applied to ordinary cups of tea.
Tea may be most useful as one small part of a healthy eating pattern rather than as a medicine. Replacing sugar-sweetened drinks with unsweetened green tea, ginger tea, rooibos or other teas can reduce added sugar while providing plant compounds.
A diet rich in vegetables, fruits, whole grains, nuts and other minimally processed foods has much stronger evidence for supporting long-term health.
Regular physical activity, adequate sleep, avoiding smoking and maintaining a healthy weight when appropriate are also important for controlling the factors associated with chronic inflammation.
People with an inflammatory medical condition should continue treatments recommended by their healthcare professionals. Tea should complement medical care rather than replace it.
There are also reasons to be sensible about quantity. Green, white and other traditional teas can contain caffeine, and very large amounts may cause sleep problems, anxiety or a racing heartbeat in sensitive people.
Herbal teas and concentrated extracts can also interact with some medicines or be unsuitable during pregnancy or for certain medical conditions.
Overall, green tea has some of the strongest research among common teas because its catechins have been studied extensively. Ginger and turmeric also contain compounds with promising anti-inflammatory effects, while chamomile, rooibos and white tea provide additional plant antioxidants but have less direct clinical evidence.
The research supports viewing these drinks as potentially helpful parts of a healthy diet, not as cures for chronic inflammation.
Research on tea, plant compounds and inflammation has been published in many peer-reviewed nutrition and medical journals, including clinical trials and systematic reviews examining green tea catechins, curcumin and ginger.
The evidence continues to develop, and larger human studies are needed to determine how much ordinary tea drinking can change inflammation and disease risk over the long term.
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