Do you drink tea regularly? You may have heard or seen statements claiming that "drinking tea harms the kidneys." Some say that "long-term tea consumption can lead to kidney stones," while others warn that "excessive tea drinking can damage the kidneys and cause chronic kidney inflammation."
So, what is the actual impact of regular tea consumption on kidney health? Multiple large-scale studies have provided answers that both tea enthusiasts and non-drinkers should consider!
What Impact Does Drinking Tea Have on the Kidneys?
In 2023, researchers from the Southern Medical University’s Southern Hospital of the National Clinical Research Center for Kidney Disease published a study in the *Global Health Journal* that found regular tea consumption can reduce the risk of developing chronic kidney disease.
The study included over 170,000 middle-aged and older participants, of whom 83.5% regularly drank tea. At the start of the study, none had chronic kidney disease, but over an average follow-up period of 12 years, 3,535 participants were diagnosed with new cases of chronic kidney disease.
Further analysis revealed that tea intake was associated with a "L-shaped" relationship regarding the onset of chronic kidney disease: as tea consumption increased, the risk of developing chronic kidney disease decreased. When tea consumption reached 2 cups per day, the risk plateaued.
Overall, compared to non-tea drinkers, those who regularly consume tea have a lower risk of developing chronic kidney disease. So, if you ask what the impact of drinking tea on the kidneys is, the biggest benefit may be the reduced risk of chronic kidney issues!
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Can Drinking Tea Lead to Kidney Stones?
In addition to lowering kidney disease risk, many believe that tea contains minerals that could lead to kidney stones. However, a study published in 2021 by researchers from Peking University and the University of Oxford, which involved over 500,000 participants, found that moderate tea drinking does not increase the risk of kidney stones; rather, it can actually lower that risk!
The analysis revealed that tea intake was negatively correlated with kidney stone risk. Compared to non-tea drinkers (those who drink less than 1 cup per day):
Drinking at least 1 cup (about 237 ml) per day reduced the risk of kidney stones by 11%.
Drinking at least 3 cups (about 900 ml) per day further decreased the risk.
Drinking 7 cups or more daily reduced the risk of developing kidney stones by approximately 27%.
Why doesn’t drinking tea lead to kidney stones but instead lowers the risk? First, tea is primarily water, so drinking tea increases fluid intake and urine output, which helps prevent stone formation. Second, compounds like caffeine in tea have a diuretic effect, further increasing urine output. Third, tea is rich in polyphenols that protect against kidney stone formation.
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Seven Important Tips for Regular Tea Drinkers
1. Stick to 2-3 Cups a Day: A 2022 study published in *The Annals of Internal Medicine* found that those who drink 2-3 cups of tea daily have a lower risk of mortality compared to those who do not drink tea (less than 1 cup). Drinking 2-3 cups can help reduce disease risk and even lower cancer risks. For those who rarely drink tea, trying different types can help find a preferred choice; however, avid tea drinkers should avoid excessive consumption to prevent sleep disturbances.
2. Opt for Black Tea if You Have Digestive Issues: Many with digestive problems find that drinking tea exacerbates discomfort. A study published in May 2024 by Zhejiang University found that black tea can improve gut health by restoring damaged gut structures and increasing beneficial bacteria.
3. Choose the Right Tea for Cancer Prevention: While many know that tea can lower cancer risk, which type is most effective? According to Dr. Zheng Ronghui from Guangzhou Medical University, green and white teas—those that are non-fermented or lightly fermented—are the best for cancer prevention due to their high polyphenol content.
4. Avoid Drinking Scalding Hot Tea: Many enjoy hot tea, but extremely hot tea can burn the esophagus and increase the risk of esophageal and stomach cancers. It’s advisable to let tea cool slightly before drinking.
5. Limit Strong Tea: Drinking overly strong tea can stimulate stomach acid secretion, potentially causing discomfort. Additionally, strong tea may interfere with sleep for some people.
6. Don’t Drink Tea on an Empty Stomach: It’s best to avoid drinking tea on an empty stomach, especially for those with pre-existing digestive conditions.
7. Avoid Drinking Overnight Tea: It’s not recommended to consume tea that has been left overnight or sitting for a long time, particularly in teapots or thermoses, as it may harbor bacteria.
Conclusion
In summary, regular tea consumption does not harm the kidneys; in fact, it can lower the risk of chronic kidney disease and kidney stones. However, it’s essential to moderate your intake and follow best practices to maximize the health benefits of tea. Whether you’re a tea lover or an occasional drinker, these insights will help you enjoy your tea with confidence and health in mind!
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