For some people, the day does not begin until they have had a cup of coffee, while others prefer tea to ease into their morning.

Whether at home, at work, or during a break, these drinks have become part of everyday life. But beyond personal preference, which is better for your health?

According to a registered dietitian at the FOCOS Orthopaedic Hospital in Accra, Edinam Aku Numadzi, neither coffee nor tea is universally healthier.

She said both offer health benefits, but the better choice depended on individual health needs, caffeine sensitivity, preparation methods, and the quantity consumed.

"Coffee generally contains more caffeine and may provide a stronger boost in alertness. Tea, on the other hand, particularly green and black tea, contains beneficial plant compounds such as antioxidants and often provides a gentler caffeine effect," she explained in an interview with The Mirror in Accra last Wednesday.

Health benefits

Beyond keeping people alert, both drinks have been associated with potential health benefits.

The dietician said studies had linked moderate coffee consumption with a lower risk of cardiovascular diseases, Type 2 diabetes, stroke and some other chronic conditions. Coffee may also improve mental alertness and physical performance.

Tea, particularly green and black varieties, she said, also contains polyphenols, which have antioxidant properties and may support cardiovascular health.

However, she cautioned that these associations do not mean the drinks can prevent or treat diseases.

When the daily cup becomes a concern

Despite their benefits, excessive consumption can have unpleasant effects, she warned.

“Caffeine, a natural stimulant found in both drinks, works by blocking adenosine, a chemical in the brain that promotes sleepiness. This helps people feel more awake and alert.

However, too much caffeine can cause restlessness, anxiety, irritability, increased heart rate, palpitations, headaches, and difficulty sleeping.

These effects vary according to the amount consumed, individual sensitivity, genetics, medications, and how frequently someone consumes it.

Those who need to be cautious

For some people, choosing between coffee and tea requires extra consideration

She advised pregnant women to limit caffeine consumption to no more than 200mg daily. Breastfeeding mothers should also be mindful of their intake.

“People with severe or uncontrolled hypertension, anxiety, and sleep disorders may need to restrict their consumption, depending on their individual circumstances.

For people with anaemia, there is another important consideration. Tea and coffee can interfere with the absorption of non-haem iron, commonly found in plant-based foods and iron supplements,” she said

The dietician advised such individuals to avoid taking these drinks with iron-rich meals or supplements, recommending a gap of about one to two hours.

Making a healthier choice

For most healthy adults, a total caffeine intake of up to 400mg daily is generally considered safe. However, caffeine content varies according to the type, strength, and preparation of the drink.

Miss Numadzi recommended consuming coffee or tea earlier in the day, particularly for people who experience sleep disturbances.

How the drinks are prepared, she explained, also mattered. “Adding excessive sugar, cream and flavoured syrups increases their calorie content and may contribute to weight gain and poor blood glucose control”.

“Instant coffee and tea bags can still provide beneficial compounds and remain convenient options when consumed without excessive additions. Ultimately, coffee lovers do not have to abandon their favourite drink for tea, or vice versa”, she added.

The dietician said, "For someone who enjoys both coffee and tea, I would recommend keeping both in their diet and choosing according to the situation”.

She said that while coffee may be suitable for someone seeking a stronger morning boost, tea may appeal to those who prefer a gentler caffeine effect.

“The important thing is moderation, mindful preparation and choosing what works best for one's body,” she advised.

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Tea or coffee: Which is better for your health?

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