What Happens to Your Blood Pressure When You Drink Chai Tea

Chai tea can temporarily raise blood pressure, but it may help lower it over time. Chai tea contains caffeine, antioxidants, l-theanine, and beneficial spices that work together to influence blood pressure.

How Chai Tea Can Raise Your Blood Pressure

The black tea in chai contains caffeine. When caffeine enters your bloodstream, it triggers a release of adrenaline. This can cause a short-term rise in your blood pressure and heart rate, which usually lasts four to six hours.

For most people, the effect is mild and fades as your body processes the caffeine. You may notice a stronger response if you do not drink caffeine often or if you are especially sensitive to it.

How Much Caffeine Is In Chai Tea?

An average 8-ounce cup of black tea contains 50-60 milligrams (mg) of caffeine. Several factors influence this amount, including how long you steep the tea, the type of tea you use, and how hot the water is. For instance, a longer steeping time and hotter water yield more caffeine.

Does Chai Tea Have More or Less Caffeine Than Coffee?

Chai tea contains less caffeine than coffee. An 8-ounce cup of coffee contains 95-200 mg. This difference exists because chai uses black tea leaves as its base, which naturally contain less caffeine than coffee beans.

If you want to reduce caffeine but still enjoy a flavorful morning drink, chai can be a good alternative. You get a gentler energy boost without the jittery feeling some people experience with coffee.

How Chai Tea May Lower Blood Pressure Over Time

While caffeine can raise blood pressure in the short term, black tea may support lower blood pressure over time. Large studies suggest that people who drink tea regularly have a lower risk of developing high blood pressure.

Black tea may be especially helpful for lowering systolic blood pressure, the top number in your reading. The positive effects are strongest for those who drink unsweetened tea daily over many years and are:

• Women
• Over age 50
• At a healthy weight
• Nonsmokers

You get the most benefits from tea when you also avoid heavy alcohol use or high salt intake.

Other Ingredients In Chai That Can Affect Blood Pressure

Antioxidants 

Black tea is rich in antioxidants, which are plant compounds like:

• Catechins
• Flavonoids
• Polyphenols 

Antioxidants protect your body from oxidative stress, a type of cell damage linked to aging and environmental exposure. Antioxidants help reduce blood pressure by:

• Improving blood flow
• Keeping your blood vessels flexible
• Reducing oxidative stress before it harms your blood vessels

When your blood moves more easily through relaxed vessels, your heart does not have to pump as hard. This helps support stable blood pressure.

Spices

When researchers study spices, they often focus on their effects on blood sugar and inflammation. These factors matter because blood sugar spikes and ongoing inflammation can damage blood vessels and raise your blood pressure. Here is how chai spices may help:

• Black pepper: Helps your body absorb beneficial compounds from other spices
• Cardamom: Contains antioxidants that help blood vessels relax
• Cinnamon: Supports steadier blood sugar
• Ginger: Reduces inflammation and helps blood vessels relax

L-Theanine

Chai contains an amino acid called L-theanine. It works with caffeine to promote calm focus instead of jittery energy. By helping reduce stress, L-theanine may also support healthier blood pressure levels.

How Added Ingredients Can Change Chai’s Health Effects

A plain cup of traditionally brewed chai offers potential health benefits, but added ingredients can change its impact.

Many store-bought chai mixes and coffee shop lattes contain large amounts of added sugar, often from flavored syrups. High sugar intake can contribute to inflammation and higher blood pressure, cancelling out the benefits of the black tea and spices.

Low-fat dairy and unsweetened plant-based milks provide flavor along with magnesium and potassium, which support heart health.

In contrast, full-fat milk and flavored creamers often contain more sugar, saturated fat, and extra calories, which can raise your blood pressure when you consume too much. 

Who Should Be Careful With Chai Tea?

It helps to track your total daily caffeine intake from all sources, including coffee, chocolate, energy drinks, sodas, and some medications.

Most adults can safely consume up to 400 mg of caffeine per day. However, you should be more cautious about your caffeine consumption if you:

How to Enjoy Chai Tea If You Have High Blood Pressure

Here are some tips to help you enjoy chai while keeping your blood pressure in mind:

• Add cinnamon or vanilla for flavor instead of sweeteners
• Avoid sweetened syrups and concentrates
• Choose a lower-caffeine tea 
• Dilute your brew to lower caffeine and sugar 
• If you sweeten, use small amounts of honey, stevia, or agave
• Monitor your blood pressure at home to watch how caffeine affects you
• Steep for 2-3 minutes to keep caffeine levels lower
• Use unsweetened plant-based milk or low-fat dairy instead of cream

It’s also helpful to drink chai earlier in the day and to avoid it within six hours of bedtime. This helps protect your sleep, which supports healthy blood pressure.