Green tea is rich in catechins, compounds that may contribute to maintaining healthy blood pressure levels. However, at what time of day is drinking green tea more beneficial for blood pressure?
Here, Dr. Arno Kroner, a functional medicine physician working in the US, offers advice on the best time to drink tea for blood pressure.
Green tea may support healthy blood pressure thanks to its catechin compounds.
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The effects of green tea on blood pressure
The catechins in green tea may support blood pressure in several ways. They have antioxidant effects, helping to neutralize free radicals that can damage blood vessels. Catechins may also improve the function of the endothelium, the lining of blood vessels, helping to produce more nitric oxide to relax and dilate blood vessels.
Some studies suggest that green tea may affect angiotensin-converting enzyme (ACE) – an enzyme involved in regulating blood pressure. This mechanism is similar to that of ACE inhibitors, a group of drugs commonly used to treat hypertension. A 2023 review noted that green tea supplements may help reduce systolic blood pressure by approximately 2.99 mmHg.
The best time to drink green tea for blood pressure
Generally, the "best time" to drink green tea is from morning to early afternoon. A 240ml cup of green tea contains 29-73mg of caffeine. Because caffeine can temporarily raise blood pressure in some people, if you want to drink green tea to benefit your blood pressure, you should divide your intake throughout the day and stop drinking it at least 4-6 hours before bedtime.
Drinking caffeinated green tea too late in the day can make it difficult to fall asleep or disrupt sleep. Short or interrupted sleep can activate the sympathetic nervous system, increasing heart rate, constricting blood vessels, and making blood pressure more difficult to control.
Additionally, current evidence suggests that green tea is best consumed on an empty stomach or one hour before or after a meal. A 2020 study showed that drinking green tea extract on an empty stomach increased blood levels of EGCG – a powerful antioxidant compound found in green tea.
However, green tea can cause nausea, heartburn, or stomach discomfort. Therefore, some people may tolerate it better when drinking green tea 1 hour after a meal.
Importantly, the doctor noted that green tea cannot replace blood pressure medication and that you should absolutely not skip any blood pressure medication doses.