11 Evidence-Based Facts: Coffee vs Tea Health Benefits Compared

10. Timing and dose: When and how much to drink

Research suggests sweet spots for daily intake but also highlights individual variability. For longevity and cardiovascular benefit, tea tends to show gains at roughly 1.5–4 cups daily, depending on the study, with some analyses noting maximum effects around two cups. Coffee’s protective associations generally appear in the 2–4 cups per day range, with some studies showing the strongest mortality reduction at about three to four cups. Caffeine sensitivity, sleep patterns, and medical conditions should guide personal dose. For most people, taking coffee earlier in the day preserves sleep and aligns with natural cortisol cycles; tea—especially green or herbal—can be useful for afternoon or early-evening sipping. Pregnant people, those with certain heart conditions, and people on stimulants should talk to a clinician about tailored limits. The practical rule: moderate amounts spread across the day, with attention to timing relative to sleep, delivers benefits while minimising side effects.