Tea is among the world’s most beloved drinks.
The hottest varieties are inexperienced, black, and oolong — all of that are produced from the leaves of the Camellia sinensis plant.
Few issues are as satisfying or soothing as ingesting a scorching cup of tea, however the deserves of this beverage don’t cease there.
Tea has been used for its therapeutic properties in Traditional medication for hundreds of years. Moreover, trendy analysis means that plant compounds in tea could play a job in lowering your danger of continual circumstances, resembling most cancers, weight problems, diabetes, and coronary heart illness.
Though average tea consumption is a really wholesome alternative for most individuals, exceeding 3–Four cups (710–950 ml) per day might have some damaging unwanted effects.
Here are 9 doable unwanted effects of ingesting an excessive amount of tea.
Reduced iron absorption
Tea is a wealthy supply of a category of compounds known as tannins. Tannins can bind to iron in sure meals, rendering it unavailable for absorption in your digestive tract.
Iron deficiency is among the most typical nutrient deficiencies on the planet, and when you’ve got low iron ranges, extreme tea consumption could exacerbate your situation.
Research means that tea tannins usually tend to hinder the absorption of iron from plant sources than from animal-based meals. Thus, in the event you comply with a strict vegan or vegetarian weight loss program, you could wish to pay further shut consideration to how a lot tea you devour.
The actual quantity of tannins in tea can differ significantly relying on the sort and the way it’s ready. That stated, limiting your consumption to three or fewer cups (710 ml) per day is probably going a secure vary for most individuals.
If you could have low iron however nonetheless get pleasure from ingesting tea, contemplate having it between meals as an additional precaution. Doing so will make it much less more likely to have an effect on your physique’s capacity to soak up iron out of your meals at mealtimes.
Increased anxiousness, stress, and restlessness
Tea leaves naturally include caffeine. Overconsuming caffeine from tea, or another supply, could contribute to emotions of anxiousness, stress, and restlessness.
An common cup (240 ml) of tea accommodates about 11–61 mg of caffeine, relying on the range and brewing technique.
Black teas are likely to include extra caffeine than inexperienced and white varieties, and the longer you steep your tea, the upper its caffeine content material.
Research means that caffeine doses below 200 mg per day are unlikely to trigger vital anxiousness in most individuals. Still, some individuals are extra delicate to the results of caffeine than others and will must restrict their consumption additional.
If you discover your tea behavior is making you’re feeling jittery or nervous, it could possibly be an indication you could have had an excessive amount of and will wish to in the reduction of to scale back signs.
You may contemplate choosing caffeine-free natural teas. Herbal teas usually are not thought-about true teas as a result of they’re not derived from the Camellia sinensis plant. Instead, they’re produced from quite a lot of caffeine-free components, resembling flowers, herbs, and fruit.
Because tea naturally accommodates caffeine, extreme consumption could disrupt your sleep cycle.
Melatonin is a hormone that indicators your mind that it’s time to sleep. Some analysis means that caffeine could inhibit melatonin manufacturing, leading to poor sleep high quality.
Inadequate sleep is linked to quite a lot of psychological points, together with fatigue, impaired reminiscence, and diminished consideration span. What’s extra, continual sleep deprivation is related to an elevated danger of weight problems and poor blood sugar management.
People metabolize caffeine at totally different charges, and it’s troublesome to foretell precisely the way it impacts sleep patterns in everybody.
Some research have discovered that even simply 200 mg of caffeine consumed 6 or extra hours earlier than bedtime might negatively have an effect on sleep high quality, whereas different research have noticed no vital impact.
If you’re experiencing signs associated to poor sleep high quality and often ingesting caffeinated tea, you could wish to contemplate lowering your consumption — particularly in the event you additionally devour different caffeine-containing drinks or dietary supplements.
Certain compounds in tea could trigger nausea, particularly when consumed in giant portions or on an empty abdomen.
Tannins in tea leaves are answerable for the bitter, dry style of tea. The astringent nature of tannins can even irritate digestive tissue, doubtlessly resulting in uncomfortable signs, resembling nausea or abdomen ache.
The quantity of tea required to have this impact can differ dramatically relying on the individual.
More delicate people could expertise these signs after ingesting as few as 1–2 cups (240–480 ml) of tea, whereas others could possibly drink greater than 5 cups (1.2 liters) with out noticing any ailing results.
If you discover any of those signs after ingesting tea, you could wish to contemplate lowering the entire quantity you drink at anybody time.
You can even attempt including a splash of milk or having some meals along with your tea. Tannins can bind to proteins and carbs in meals, which might reduce digestive irritation.
The caffeine in tea could trigger heartburn or worsen preexisting acid reflux disorder signs.
Research means that caffeine can loosen up the sphincter that separates your esophagus out of your abdomen, permitting acidic abdomen contents to extra simply circulation into the esophagus.
Caffeine may contribute to a rise in whole abdomen acid manufacturing.
Of course, ingesting tea could not essentially trigger heartburn. People reply very in another way to publicity to the identical meals.
That stated, in the event you routinely devour giant portions of tea and often expertise heartburn, it might be worthwhile to scale back your consumption and see whether or not your signs enhance.
Exposure to excessive ranges of caffeine from drinks like tea throughout being pregnant could improve your danger of problems, resembling miscarriage and low toddler beginning weight.
Data on the hazards of caffeine throughout being pregnant is blended, and it’s nonetheless unclear precisely how a lot is secure. However, most analysis signifies that the chance of problems stays comparatively low in the event you hold your every day caffeine consumption below 200–300 mg.
That stated, the American College of Obstetricians and Gynecologists recommends not exceeding the 200-mg mark.
The whole caffeine content material of tea can differ however often falls between 20–60 mg per cup (240 ml). Thus, to err on the facet of warning, it’s finest to not drink greater than about Three cups (710 ml) per day.
Some folks favor to drink caffeine-free natural teas instead of common tea to keep away from caffeine publicity throughout being pregnant. However, not all natural teas are secure to make use of throughout being pregnant.
For occasion, natural teas containing black cohosh or licorice could induce labor prematurely and needs to be prevented
If you’re pregnant and anxious about your caffeine or natural tea consumption, you should definitely search steerage out of your healthcare supplier.
Intermittent caffeine consumption could assist relieve sure forms of complications. However, when used chronically, the alternative impact can happen
Routine consumption of caffeine from tea could contribute to recurrent complications.
Some analysis means that as little as 100 mg of caffeine per day might contribute to every day headache recurrence, however the actual quantity required to set off a headache can differ primarily based on a person’s tolerance
Tea tends to be decrease in caffeine than different well-liked forms of caffeinated drinks, resembling soda or espresso, however some varieties can nonetheless present as a lot as 60 mg of caffeine per cup (240 ml)
If you could have recurrent complications and assume they could be associated to your tea consumption, attempt lowering or eliminating this beverage out of your weight loss program for some time to see in case your signs enhance.
Although feeling light-headed or dizzy is a much less widespread facet impact, it could possibly be resulting from ingesting an excessive amount of caffeine from tea.
This symptom is usually related to giant doses of caffeine, sometimes these higher than 400–500 mg, or roughly 6–12 cups (1.4–2.Eight liters) price of tea. However, it might happen with smaller doses in people who find themselves significantly delicate.
Generally, it’s not advisable to devour that a lot tea in a single sitting. If you discover that you simply typically really feel dizzy after ingesting tea, go for decrease caffeine variations or seek the advice of your healthcare supplier.
Caffeine is a habit-forming stimulant, and common consumption from tea or another supply might result in dependence.
Symptoms of caffeine withdrawal could embody headache, irritability, elevated coronary heart fee, and fatigue.
The degree of publicity required to develop dependence can differ considerably relying on the individual. Still, some analysis suggests it might begin after as few as Three days of consecutive consumption, with elevated severity over time.