The Best Tea to Help Boost Your Energy

When your energy levels are low, you might intuitively brew a cup of joe—but tea can offer similarly high levels of caffeine to help boost your energy, and there are multiple options to choose from. Black tea is a dietitian-approved favorite for boosting energy levels, according to Tiffany Bruno, MS, RDN. “It has a great combination of caffeine (40 to 70 mg per cup), plus l-theanine (about 25 mg per cup),” she explains. “It’s also affordable and incredibly easy to find anywhere from grocery stores to gas stations, hotel lobbies to coffee shops, making it an accessible option for your everyday energy needs.” According to a nutrition expert, here’s what you should know about black tea, its energy-related benefits, and additional options for caffeine-infused teas.

Why Black Tea Helps Boost Your Energy

Unlike many popular teas, black tea is especially high in l-theanine. “L-theanine is an amino acid that has a relaxing effect that counters the effects of caffeine,” Bruno says. “It eases jitters that often occur from coffee or energy drinks, plus helps prevent a crash when the caffeine wears off.” In fact, one study found that a standard cup of black tea contained the most l-theanine compared to other popular caffeinated teas, with green tea containing the lowest amount of l-theanine.

Bruno explains that although “most people associate green tea with l-theanine, its content is not actually that high,” she says. “In my professional opinion, black tea is the best for boosting energy.”

3 More Teas That Can Help Boost Your Energy

Although black tea is Bruno’s preferred choice when trying to boost energy levels, she offers three more tea selections that can help you feel energized when that inevitable midday crash occurs.

Matcha Tea

“Matcha tea has more l-theanine than black tea because of the way it is processed and consumed, which might help some people feel more alert,” Bruno explains. However, she offers some advice for those looking for a matcha energy boost: avoid all the added sugars. “While the sugar might contribute to giving you some energy, it can also lead to a crash and low blood glucose level later in the day. So if you want to try matcha for an energy boost, try to minimize the added sweeteners.”

White Tea

“White tea is pretty underrated in my opinion,” Bruno says. “My personal favorite is peach white tea that tastes like a warm summer day, and is sweet without adding any sugar. It has a moderate amount of caffeine and l-theanine as well, giving that balanced energy boost.” The best part? White tea has added benefits, including lowered blood pressure and improved circulation, along with a reduced risk of developing heart disease.

Ginseng Tea

For those who are sensitive to high levels of caffeine—but still want that energy boost—Bruno recommends ginseng tea. “It contains active compounds called ginsenosides, which have been shown to help reduce fatigue,” she says. Plus, it helps strengthen immunity, decrease stress, and fight off infections and diseases.