Can You Drink Too Much Tea?

Can You Drink Too Much Tea?

According to an old saying by Lao Tzu (601 – 531 BC): “Tea is the elixir of life." This quote rings increasingly true as numerous scientific studies in the 21st century reveal the growing list of health benefits of tea. Yet for real tea enthusiasts, tea even goes behind physical health. To us, with each cup of tea, we sip serenity, hope and joy. And when we share tea with others, it may nurture friendships, business relations, and even bring peace.

That's why for tea lovers, it can be hard to get enough of tea. Yet, the important question that we want to answer through this blog post is: can you actually drink too much tea? And if so, what happens if you drink too much of it?

The composition of tea

Given the widespread consumption of tea worldwide, researchers have shown keen interest in investigating its effects on human health. Numerous studies have revealed that tea has various health-promoting functions, including antioxidant, anti-inflammatory, immune-regulatory, cardiovascular-protective, anti-diabetic, anti-obesity, and hepato-protective properties.

Before we discuss whether or not one can drink too much tea, it's important to be aware of the compounds in tea that may be responsible for the health benefits and/or side effects of tea:

  • Caffeine/theine: One of the key compounds in tea is caffeine, also known as theine. Caffeine is a stimulant, and it contributes to tea's briskness and creamy texture. It forms a complex with polyphenols, enhancing these properties. However, it's essential to be mindful of caffeine intake, as excessive consumption can lead to unwanted side effects.
  • Theophylline & theobromine: these components are linked with caffeine and have several physiological effects on the body. Theophylline makes breathing more accessible while also stimulating the heart contractions. On the other hand , theobromine has a mild diuretic effect while improving blood flow.
  • L-theanine: Another interesting compound is the amino acid L-theanine. When L-theanine is combined with caffeine, it may improve brain function.
  • Phenols & polyphenols are other significant compounds in tea. They contribute to tea's distinct flavor and aroma and may possess health-promoting properties as antioxidants. Theaflavins and catechins are examples of such polyphenols. Theaflavins are formed during the oxidation of black tea leaves, while catechins are found mainly in green tea.

Harms of tea overconsumption - Caffeine intake

One way one can drink too much tea is due to caffeine intake. People react uniquely to tea compounds according to their physical and health conditions. In particular, as we take caffeine intake into account, according to the EFSA, intakes up to 400mg per day consumed throughout the day can be considered safe for healthy adults, except pregnant women, who should limit their intake.

Quantifying the caffeine content in your cup is difficult, as it differs according to the type of tea, the leaves-water ratio and the steeping time. Generally speaking, the more leaves you use and the longer the steeping time, the more caffeine you get in your cup. When preparing tea the western way, drinking up to 3 cups of tea a day is appropriate for most people.

Below are some side effects of drinking too much tea linked with caffeine intake.

  1. Inadequate sleep: too much caffeine may reduce melatonin production and affect sleep quality. As people metabolize caffeine differently, it is not easy to predict to what extend it affects sleep on an individual level, but it is generally better to avoid drinking tea in the evening. Instead, you may want to drink a herbal tea that is naturally caffeine-free.
  2. Anxiety and stress: Another side effect of caffeine overconsumption is increasing feelings of anxiety, restlessness and stress.
  3. Heartburn: The caffeine in tea may cause heartburn or aggravate preexisting acid reflux symptoms. Thus, people who suffer from these disturbances may have to decrease their daily tea intake.
  4. Headache: Although caffeine is used to calm and relieve headaches, too much can lead to the opposite. If you drink too much caffeine over time, this may cause recurring headaches.
  5. Dizziness and lightheadedness: A less common complication of caffeine that may occur if you drink too much tea in one session (also known as “tea drunkenness”).
  6. Dependence on caffeine: Tea may cause caffeine dependence as a daily drink. If you feel irritable, have headaches or have an increased heart rate when not drinking tea, you’re in a caffeine withdrawal.

Other possible side effects of overdrinking tea

  1. Scalding burns: These are not directly related to the amount of tea you should drink but to the temperature of your tea. Scalding is a potential danger if you usually drink too hot tea. Despite the steeping temperatures of the different teas, which can easily reach 95-100°C, you should always wait for the tea to cool down before drinking it. The ideal drinking temperature is 60-65°C to avoid burning and damaging effects.
  2. Reduced iron absorption: The tannins contained in tea, which are the main component of tea's bitter taste, may interfere with iron absorption during digestion. If you have an iron deficiency, you might want to control your daily tea intake or drink tea between meals.
  3. Nausea and stomachache: This can be caused by drinking too much tea, especially on an empty stomach. Tea is slightly alkaline, not pH-neutral. Because of this, one can feel discomfort by drinking tea on an empty stomach. Additionally, tannins can irritate the digestive tract's tissue. Over time, even individuals with no prior history of stomach problems can be affected by them. Therefore, eating something before drinking tea is a good habit.

How to prevent side effects

Each person will react to tea differently; some can drink tea in the middle of the night and get a good night's sleep, while others can’t drink a cup after 4 pm. Still, there are some best practices to prevent any kind of side effect of drinking too much tea.

Avoid over-steeping tea

Avoid over-steeping your tea or using an excessive leaves prevent you against possible side effects. It’s better to keep your tea light and enjoy more infusions rather than brew it only on time but too strong. Brewing tea in the right way not only enhances the aroma, but also keeps the caffeine content under control.

Don’t drink on an empty stomach

You shouldn’t drink tea on an empty stomach. To prevent any negative consequences, ideally enjoy tea an hour after a meal. Alternatively, you may drink tea while eating a small snack.

Choose a proper tea for you

Avoid first-flush teas if you’re sensitive to caffeine, as they are richer in content. First flush teas are the initial batch of leaves harvested from tea plants at the beginning of the growing season, typically between late February and April. At last, if you really can’t stand any traces of caffeine, you may opt for herbal tea.

Drink tea in the right time

Anything has its proper time, and it’s the same for tea. It’s better to avoid drinking tea in the morning just after waking up as the stomach is empty, and your body will be more affected by the tea compounds.

On the other hand, it is better not to drink tea in the evening before going to sleep to ensure a good sleep cycle. The best time to drink it is between mealtimes, with a snack accompaniment. Avoid drinking right after or during mealtime, as tea can interfere with iron absorption.

Conclusion: Listen to your body

Although we encourage you to drink tea because of its benefits for mind and body, we always recommend drinking tea in moderation. Tea affects our minds and our bodies, and it can sometimes be too much.

If you're affected by any of the problems above, or if you're pregnant, you should consider revising your tea habits to avoid repercussions. This doesn’t mean you won’t drink tea anymore, but reduce or change how and when you drink it. Our goal is to let everyone enjoy a good cup of tea, and we hope that this post has helped you to clarify some doubts about drinking too much tea.

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