Black tea is a tried and true staple of tea blends. Check any office building or hotel room and you’ll likely find the classic Earl Grey, English breakfast and more.

But just because they’re the most basic doesn’t mean they’re boring – many black tea blends use complementary seasonings to produce a unique and distinct flavor. Lady Grey tea, for example, combines orange and lemon peel. Masala chai commonly blends black tea with seasonings like green cardamom, clove, cinnamon, black pepper, ginger, nutmeg, and others.

Here’s how this tea favorite measures up when it comes to your health.

Is black tea good for you?

Yes. As with any other tea, black tea is a healthy way to boost hydration and get some extra antioxidants in, registered dietitian Danielle Crumble Smith previously told USA TODAY.

Tea contains polyphenol compounds, which have antioxidant properties. Studies show the antioxidants found in teas may be able to prevent and treat human diseases like cardiovascular disease (CVD) and may also be anti-aging and anti-diabetes.

Black tea benefits

There are numerous health benefits associated with regular black tea consumption. One UK-based study found that drinking black tea regularly was modestly associated with lower mortality from all causes. 

Flavonoids are the polyphenolic compound in black tea that gives it many of its health benefits. The polyphenols in black tea act as antioxidants, which balance out potentially harmful free radicals that can lead to cell damage and disease. Another active polyphenol in black tea is theaflavin, which research suggests may benefit gut health.

Other studies show black tea may protect against certain types of cancer, but the most convincing evidence may be that it protects against oral cancer to an extent. There is also evidence that it may decrease blood sugar levels immediately following meals.

Black tea also contains the amino acid l-theanine, though other teas contain higher amounts of it.  Many use l-theanine to improve stress disorders, mood and sleep hygiene.

Several studies suggest regular black tea consumption may reduce cardiovascular disease, the leading cause of death in the U.S. A flavonoid-rich diet is associated with a lower risk of CVD.

High cholesterol is a risk factor for heart disease. Results from studies on black tea reducing low-density lipoprotein or “bad” cholesterol are mixed. While some early studies suggested black tea could reduce “bad” cholesterol, a diet-controlled 2015 study found that drinking black tea daily did not significantly change the lipid profile of subjects with borderline high cholesterol. 

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Does black tea have caffeine?

Yes. While black tea has less caffeine than coffee, it’s still a caffeinated beverage. Black tea has about 47 milligrams of caffeine while a cup of joe comes in at just under 100 milligrams of caffeine.

“Teas are great for people that are otherwise sensitive to caffeine needing an energy boost,” Crumble Smith said. 

The daily recommended limit for caffeine intake is 400 milligrams, but experts recommend keeping it around 300 milligrams per day. Excessive caffeine intake can result in headaches, insomnia, anxiety, irritability, rapid heartbeat and muscle tremors, as well as other long-term side effects.

You might not be going for six cups of black tea per day, but if your caffeine intake is ticking up, you can always go for decaf black tea, which has only 2 milligrams of caffeine. Green tea also has less than black tea, clocking in at 28 milligrams per cup.

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