When walking into a supermarket today, it is clear that the ‘tea factory’ has never offered more variety!

From black and green to Rooibos, chai and chamomile, each type of tea carries its own unique properties and benefits. Understanding what each tea offers is key, but understanding when to drink each tea is just as important.

“Tea is no longer just a comforting habit; it is a functional wellness tool,” says specialist dietician Mbali Mapholi. “Different teas offer distinct benefits and when aligned with the natural rhythm of your day, they can support energy, concentration, digestion and rest in a very practical way.”

1. Early morning tea

Time for: green tea or black tea

“Starting the day often calls for alertness without over-stimulation, which is why I recommend either green tea or a traditional black tea,” says Mapholi.

Green tea provides moderate caffeine for a gentler lift than coffee. It contains antioxidants such as catechins, which help protect cells from oxidative stress and support overall wellness.

Black tea is for those who prefer a fuller flavour or slightly stronger caffeine content. Rich in flavonoids and theaflavins, black tea supports heart health while delivering steady focus thanks to its natural combination of caffeine and L-theanine.

2. Late morning tea

Time for: Rooibos or flavoured Rooibos (cranberry & wild berry or citrus & ginger)

“As the day progresses, hydration becomes key, especially on hotter days,” says Mapholi.

“This means moving away from caffeinated teas onto something like Rooibos.”

Rooibos is naturally caffeine-free, antioxidant-free and gentle on digestion. Its smooth flavour makes it suitable even for those with sensitive stomachs. It is a great alternative to sugary beverages and can be enjoyed hot or iced, or even incorporated into lattes and smoothies.

3. Early afternoon tea

Time for: Earl Grey or black tea

“The mid-afternoon slump is common, but instead of reaching for sugary snacks, this is when you should enjoy a cup of black tea for a more balanced lift,” says Mapholi.

Its moderate caffeine helps maintain alertness without sharp spikes, while blends such as Earl Grey with added bergamot offer a refreshing citrus note.

For busy professionals, black tea offers mental clarity with a calmer energy profile than coffee, making it ideal alongside a light lunch or afternoon break.

4. Evening (after dinner) tea

Time for: mint flavoured Rooibos & chamomile, pure chamomile, Decaf or chai’s

“As the body shifts toward recovery mode, caffeine-free herbal teas become the smarter choice,” says Mapholi.

“An evening tea ritual can also serve as a behavioural cue, signalling to your body that the day is slowing down.”

Rooibos and chamomile are excellent evening options, along with Decaf options. Peppermint and Rooibos may help ease bloating and mild digestive discomfort, while chamomile is widely recognised for its calming properties. Those looking for a more balanced after-dinner treat will also enjoy a delicious chai, which is a rich tea blend combined with distinctive Indian spices.

5. Night (after 9pm) tea

Time for: pure chamomile or mint flavoured Rooibos & chamomile

“Sleep plays a critical role in hormone balance, appetite regulation, immune function and overall recovery,” says Mapholi.

“Choosing caffeine-free blends at night supports healthy sleep hygiene and complements the body’s natural circadian rhythm.”

A warm cup of chamomile or a calming Rooibos blend can gently prepare the nervous system for rest.

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