Overview
- Celebrity nutritionist Rujuta Diwekar advises most people to limit chai to two to three cups a day.
- Skipping breakfast for tea can spike acidity and deliver a brief alertness high followed by an energy crash, experts say.
- Caffeine after about 4 p.m. can delay melatonin release and make sleep lighter and less restorative.
- Tea’s tannins can interfere with mineral absorption, particularly iron, leading to potential nutrient gaps over time.
- Harm-reduction strategies include swapping one cup for herbal infusions or warm lemon water, pairing tea with protein‑fat snacks, and gradually diluting brews to cut back.