Too much Tea is bad for you

Although moderate tea consumption is typically healthy for most people, drinking too much may lead to side effects, such as anxiety, poor sleep, and headaches. Most side effects are related to tea’s caffeine and tannin contents. I’m sure you are asking yourself, but Sakhile, how is too much? Don’t worry, ill tell you, keep reading. 

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Right! Where were we? Tea.

Tea is one of the world’s most beloved beverages. The most popular varieties are green, black, and oolong tea. They are all made from the leaves of a plant called the Camellia sinensis. (PubMed, 2023).  If you dig into history, especially the Asian history, you will realize that tea has been used for its healing properties for centuries in Traditional medicine for benefits such as reducing the risk of chronic conditions, like cancer, obesity, diabetes, and heart disease (PubMed, 2023). Though moderate tea consumption is a very healthy choice for most people, exceeding 3 – 4 cups (710–950 ml) per day could have some negative side effects.

One of the most obvious probably dangerous side effect is reduced iron absorption. How does that happen? Let me tell you, as I have mentioned above, tea is a rich source of a class of compounds called tannins. Tannins can bind to iron in certain foods, rendering it unavailable for absorption in your digestive tract. Iron deficiency is one of the most common nutrient deficiencies in the world, and if you have low iron levels, excessive tea intake may exacerbate your condition. Its also important to note that those who follow a vegan or vegetarian diet, maybe at an added risk because tannins have a higher affinity for plant-based iron than animal-based iron. (PubMed; 2023) If you have low iron but still enjoy drinking tea, consider having it between meals as an extra precaution. Doing so will make it less likely to affect your body’s ability to absorb iron from your food at mealtimes.

Second most notable side effect of drinking too much tea, is increased anxiety, stress, and restlessness.

Again, as started earlier that tea contains natural caffeine, therefore too much of it may contribute to feelings of anxiety, stress, and restlessness. Here are the numbers, so an average cup (240 ml) of tea contains about 11–61 mg of caffeine, depending on the variety and brewing method. Black teas tend to contain more caffeine than green and white varieties, and the longer you steep your tea, the higher its caffeine content.

Research suggests that caffeine doses under 200 mg per day are unlikely to cause significant anxiety in most people. Still, some people are more sensitive to the effects of caffeine than others and may need to limit their intake further. If you notice your tea habit is making you feel jittery or nervous, it could be a sign you have had too much and may want to cut back to reduce symptoms.

You may also consider opting for caffeine-free herbal teas. Herbal teas are not considered true teas because they’re not derived from the Camellia sinensis plant. Instead, they’re made from a variety of caffeine-free ingredients, such as flowers, herbs, and fruit.

If you are restless, you mostly struggle to sleep, so another side effect is poor sleep. Melatonin is a hormone that signals your brain that it’s time to sleep. Some research suggests that caffeine may inhibit melatonin production, resulting in poor sleep quality.

The ripple effects have dire consequences as you might already know, lack of sleep is linked to a variety of mental issues, including fatigue, impaired memory, and reduced attention span. What’s more, chronic sleep deprivation is associated with an increased risk of obesity and poor blood sugar control.

People metabolize caffeine at different rates, and it’s difficult to predict exactly how it impacts sleep patterns in everyone. Some studies have found that even just 200 mg of caffeine consumed 6 or more hours before bedtime could negatively affect sleep quality, whereas other studies have observed no significant effect. (PubMed;2023)

If you’re experiencing symptoms related to poor sleep quality and regularly drinking caffeinated tea, you may want to consider reducing your intake especially if you also consume other caffeine-containing beverages or supplements.

Tannins in tea leaves are responsible for the bitter, dry taste of tea. The astringent nature of tannins can also irritate digestive tissue, potentially leading to uncomfortable symptoms, such as nausea or stomachache. The amount of tea required to have this effect can vary dramatically depending on the person. More sensitive individuals may experience these symptoms after drinking as few as 1–2 cups (240–480 ml) of tea, whereas others may be able to drink more than 5 cups (1.2 liters) without noticing any ill effects.

The caffeine in tea may cause heartburn or aggravate preexisting acid reflux symptoms. Research suggests that caffeine can relax the sphincter that separates your esophagus from your stomach, allowing acidic stomach contents to flow into the esophagus more easily. Caffeine may also contribute to an increase in total stomach acid production. Of course, drinking tea may not necessarily cause heartburn. People respond very differently to exposure to the same foods.

That said, if you routinely consume large quantities of tea and frequently experience heartburn, it may be worthwhile to reduce your intake and see whether your symptoms improve.

This next side effect, I should have started with, actually because it has the potential to affect a new life. That side effect is called pregnancy complications. Exposure to high levels of caffeine from beverages like tea during pregnancy may increase your risk of complications, such as miscarriage and low infant birth weight.

Data on the dangers of caffeine during pregnancy is mixed, and it’s still unclear exactly how much is safe. However, most research indicates that the risk of complications remains relatively low if you keep your daily caffeine intake under 200–300 mg. My honest opinion would be, to cut it off completely or reduce it to under 60mg daily (1 cup)

Some people prefer to drink caffeine-free herbal teas in place of regular tea to avoid caffeine exposure during pregnancy. However, not all herbal teas are safe to use during pregnancy. For instance, herbal teas containing black cohosh or licorice may induce labor prematurely and should be avoided altogether. If you’re pregnant and concerned about your caffeine or herbal tea intake, be sure to seek guidance from your healthcare provider.

Are you still with me? Am I bombarding you with a lot?  Hang in there we are almost done. One other aspect which I actually don’t like talking about because of its complexity. The topic headache is just too broad. Maybe one day we can talk about it. 

Intermittent caffeine intake may help relieve certain types of headaches. However, when used chronically, the opposite effect can occur. Routine consumption of caffeine from tea may contribute to recurrent headaches. Some research suggests that as little as 100 mg of caffeine per day could contribute to daily headache recurrence, but the exact amount required to trigger a headache can vary based on an individual’s tolerance.

Tea tends to be lower in caffeine than other popular types of caffeinated beverages, such as soda or coffee, but some types can still provide as much as 60 mg of caffeine per cup (240 ml). If you have recurrent headaches and think they may be related to your tea intake, try reducing or eliminating this beverage from your diet for a while to see if your symptoms improve.

Believe it or not, some people mistake feeling light-headed as having a headache of some sort. From today just know that feeling dizzy is a less common side effect of drinking tea, it could be due to drinking too much caffeine from other sources, maybe a really strong tea as well. This symptom is typically associated with large doses of caffeine, typically those greater than 400–500 mg, or approximately 6–12 cups (1.4–2.8 liters) worth of tea. However, it is always important to acknowledge that it could occur with smaller doses in people who are particularly sensitive. Generally, it’s not recommended to consume that much tea in one sitting. If you notice that you often feel dizzy after drinking tea, opt for lower caffeine versions or consult your healthcare provider.

In conclusion, please note that caffeine is a habit-forming stimulant, and regular intake from tea or any other source could lead to dependence. Symptoms of caffeine withdrawal may include headache, irritability, increased heart rate, and fatigue.

The level of exposure required to develop dependence can vary significantly depending on the person. Still, some research suggests it could start after as few as 3 days of consecutive intake, with increased severity over time.

If you’re experiencing any side effects that you think could be related to your tea intake, try gradually cutting back until you find the level that is right for you. If you’re unsure how much tea you should be drinking, consult your healthcare provider.

Disclaimer:

_{Ndlalane Health Newsletters are not meant to diagnose any conditions or prescribe a treatment. Please consult with your doctor about any medical condition you wish to be treated for. This newsletter is only meant to inform you and help you make better and healthier life choices}.