Written by Muhammad Adenowo
Any man who wants to stay healthy and live longer should consider making green tea a daily habit—about 3 to 5 cups a day is recommended.
Many studies show green tea contains nutrients that offer big health benefits for men. In recent years it’s been widely praised in the West as one of the healthiest drinks available. Still, many men reach for coffee in the morning, unaware of the potential harms of high caffeine intake (1). Green tea is different: it’s refreshing and rich in catechins, powerful antioxidants that help neutralize free radicals in the body (2).
Research suggests catechins are far more effective than vitamins C and E at fighting free radicals—over 100 times more effective than vitamin C and about 25 times more than vitamin E (3). Because of this, many health companies add green tea extract to products targeted at men.
Men who drink at least three cups of green tea daily may have a lower risk of prostate cancer, erectile dysfunction, and low sperm count—conditions often linked to free-radical damage.
Key benefits of green tea for men
1. Improves brain clarity and function
Green tea contains the amino acid L-theanine, which can cross the blood-brain barrier to help improve focus, clarity, and concentration. A 2017 study (4) found that L-theanine and EGCG (a green tea compound) can also reduce anxiety. Polyphenols in the tea may reduce inflammation in brain cells and could help fight brain tumors.
Green tea has much less caffeine than coffee. Combined with L-theanine, this lower caffeine level offers a steadier, more focused energy without the jitteriness often caused by coffee.
2. Lowers cholesterol
Green tea may help burn body fat, which is why many workout supplements include green tea extract. Some studies (5) show green tea can improve fat metabolism at rest and during exercise, though findings are not consistent and more research is needed.
Green tea also helps reduce LDL (“bad”) cholesterol, easing blood flow and lowering total cholesterol levels (6).
3. May reduce heart disease risk
Cardiovascular disease is a leading cause of death in men worldwide. Eating a lot of red meat can raise LDL cholesterol (7), increasing heart disease and heart attack risk (8). Compounds in green tea help fight LDL cholesterol (9), which may lower the chance of an early heart attack.
4. May boost sperm count
Sperm production and fertility depend on many things, including nutrition and lifestyle, and are affected by free radicals. Sperm are especially vulnerable to oxidative damage (3). Antioxidants in green tea can neutralize some free radicals, which may improve male fertility. Men who regularly drink green tea often show higher sperm counts (10).
5. Supports prostate health and may help prevent prostate cancer
Research (11) suggests some green tea components can slow prostate cancer cell growth. Damaged DNA in the reproductive system can encourage cancer growth, and green tea compounds can help repair this DNA (12). EGCG, a green tea polyphenol, can inhibit the enzyme COX-2—which is often higher in prostate cancer tissue—reducing the chances of tumor growth (13). Catechins also help lower PSA levels, a marker linked to prostate cancer (14).
6. Helps prevent erectile dysfunction
A 2006 study (15) found that antioxidant-rich foods and drinks can lower the risk of erectile dysfunction if consumed long-term. Antioxidants take time to build up in the body, so regular green tea drinkers may be protected. For men already dealing with ED, switching to a routine of three to five cups daily may help.
7. Encourages natural death of cancer cells
Healthy cells go through apoptosis (programmed cell death) to remove damaged cells, but cancer cells often avoid this process (16). Research (17) indicates EGCG from green tea can inhibit cancer cell growth and trigger apoptosis in prostate cancer cells. EGCG may also help prevent other cancers. Regular intake—more than three cups daily—might reduce lung cancer risk in early smokers by protecting against tobacco carcinogens (18).
8. May help prevent hair loss and baldness
Male hair loss is largely genetic and influenced by testosterone converting to dihydrotestosterone (DHT), which causes hair loss. While green tea won’t reverse balding overnight, EGCG has been reported to help prevent male-pattern baldness (androgenetic alopecia). Men with a family tendency toward baldness who drink green tea daily may have a better chance of slowing hair loss.
9. Aids weight loss
The caffeine in green tea can boost metabolism and support fat loss. A 2010 study (19) found that drinking four cups daily for eight weeks helped lower body weight and BMI. Adding lemon to green tea may enhance this effect, since lemon polyphenols can help limit fat accumulation (20).
10. Improves dental health
Catechins in green tea have antimicrobial effects (21). They can inhibit bacteria like Streptococcus mutans, which causes plaque, cavities, and tooth decay. Drinking green tea regularly can therefore help improve oral health.
11. Helps repair damaged DNA
Damaged DNA can promote cancer growth. Antioxidants in green tea help repair DNA, reducing the chance of cancer developing.
12. Slows some signs of aging
Signs of aging in men—like hair loss and wrinkles—are linked to processes such as collagen crosslinking. Green tea extracts, along with vitamins B and C, can help slow collagen crosslinking, which contributes to aging (22).
13. Improves gym performance and recovery
Intense exercise produces free radicals; green tea antioxidants help neutralize them, protecting muscles from damage (23). Regular intake—about three cups daily—can improve exercise performance and recovery, even for non-athletes.
Conclusion
Green tea is a refreshing, low-caffeine drink with many health benefits for men. Its antioxidants help prevent several common male health issues without harmful side effects. Next time you want a morning boost, a quick pick-me-up, or a relaxing drink with friends, consider a warm cup of green tea.
You may also be interested in:
– The Ultimate Guide to the Best Green Tea Brands
– Green Tea and Weight Loss: Can Green Tea Help You Lose Weight?
– What Is Green Tea Good For? (Benefits, Precautions, Drinking Schedule)
– A guide to buying the best quality green tea
References
1. https://www.menshealth.com/health/a19532981/caffeine-overdose/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679539/
3. https://www.amazing-green-tea.com/green-tea-and-erection.html
4. https://www.ncbi.nlm.nih.gov/pubmed/28899506
5. https://academic.oup.com/advances/article/4/2/129/4591621
6. https://www.ncbi.nlm.nih.gov/pubmed/21715508
7. https://academic.oup.com/ajcn/article-abstract/110/1/24/5494812?redirectedFrom=fulltext
8. https://www.cdc.gov/cholesterol/ldl_hdl.htm
9. https://www.itoen-global.com/allabout_greentea/components_benefit.html
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073549/
11. http://cancerres.aacrjournals.org/content/59/9/2115
12. https://www.ncbi.nlm.nih.gov/pubmed/19399671
13. https://www.ncbi.nlm.nih.gov/pubmed/15455372
14. https://www.ncbi.nlm.nih.gov/pubmed/19542190
15. https://www.ncbi.nlm.nih.gov/pubmed/15947695
16. https://www.cancer.gov/about-cancer/understanding/what-is-cancer
17. https://www.ncbi.nlm.nih.gov/pubmed/9751250
18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1810371/
19. https://www.ncbi.nlm.nih.gov/pubmed/20595643/
20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2581754/
21. https://www.hindawi.com/journals/bmri/2018/9105261/
22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3561737/
23. https://www.ncbi.nlm.nih.gov/books/NBK299060/
https://www.healthline.com/nutrition/how-much-green-tea-per-day
Author: Muhammad Adenowo, Freelance Health and Fitness Copywriter. LinkedIn