Does Chai Have a Calming Effect? Exploring the Science Behind Spiced Tea

November 24, 2025 •

3 min read

Studies have shown that L-theanine, an amino acid found in black tea, can promote relaxation without causing drowsiness. This unique compound, combined with the blend of aromatic spices, helps explain the popular question: does chai have a calming effect?

Quick Summary

Chai’s soothing properties stem from L-theanine, which promotes relaxation, and a blend of spices like cardamom and ginger. These ingredients work together to provide a gentle, calming effect, balanced by a modest amount of caffeine. The ritual of preparing and sipping the warm beverage also contributes to a sense of tranquility and well-being.

Key Points

L-Theanine Effect: The amino acid L-theanine in black tea promotes relaxation and reduces stress without inducing drowsiness by increasing alpha brain waves.
Balanced Energy: The combination of moderate caffeine and L-theanine creates a state of focused, relaxed alertness, avoiding the jitters often caused by coffee's higher caffeine content.
Soothing Spices: Aromatic spices like cardamom, cinnamon, and ginger offer natural calming and anti-inflammatory properties that contribute to chai's overall soothing effect.
Reduced Cortisol: Certain ingredients in chai, including cardamom and ginger, have been shown to help lower cortisol levels, the body's primary stress hormone, further aiding relaxation.
Mindful Ritual: The process of mindfully preparing and sipping a warm cup of chai serves as a meditative practice that enhances well-being and reduces mental stress.
Healthier Option: With significantly less caffeine than coffee and the option to control sugar, traditional chai is a healthier and less stimulating alternative for those seeking stress relief.

The Mindful Ritual: The Calm Is in the Preparation

Beyond its chemical composition, the ritual of preparing and enjoying chai tea is a meditative act that promotes calmness. The deliberate process of warming milk, infusing the spices, and inhaling the fragrant steam creates a sensory experience that grounds you in the present moment. This mindful pause in a busy day can significantly reduce stress and promote a sense of well-being. Focusing on the warmth of the mug in your hands and the complex flavors on your palate offers a form of conscious relaxation that many find deeply therapeutic.

The Soothing Symphony of Spices

A traditional masala chai blend contains a range of spices, each with its own contribution to the overall calming effect. The synergistic properties of these ingredients create a complex flavor and aroma profile that can positively influence mood.

Cardamom: This aromatic spice is a natural stress reliever. Its powerful scent can have an anxiolytic effect, helping to soothe the nervous system and reduce stress.
Cinnamon: Known for its warming and relaxing properties, cinnamon helps regulate blood sugar levels, which can prevent energy spikes and crashes that contribute to anxiety.
Ginger: This common chai ingredient is celebrated for its digestive benefits, which can indirectly contribute to a sense of calm by alleviating stomach discomfort and nausea.
Cloves: Cloves have relaxing qualities and are rich in eugenol, an antimicrobial compound that can help alleviate pain and discomfort.

The Science Behind the 'Relaxed Alertness'

Black tea, the base for most chai, contains two key components that work in tandem: caffeine and L-theanine. While caffeine is a well-known stimulant, L-theanine is an amino acid that induces relaxation without causing drowsiness. This unique combination is what sets the calming effect of chai apart from the jittery sensation often associated with coffee. L-theanine increases alpha wave activity in the brain, which is associated with a state of relaxed awareness. Simultaneously, tannins in the tea slow the absorption of caffeine, leading to a more sustained, focused energy boost without the typical spike and crash. This synergy results in a feeling of calm, focused energy, making it an excellent choice for moments that require both mental clarity and tranquility. For a deeper scientific dive into L-theanine's effects, you can refer to research on the topic.

Chai vs. Coffee: A Tale of Two Stimulants

For many, the morning ritual involves a choice between coffee and chai. Their respective effects on the body and mind are distinct, primarily due to their caffeine content and additional compounds.


Feature	Chai	Coffee
Caffeine Level	Moderate (approx. 20-50mg per cup)	High (approx. 95mg per cup)
Energy Effect	Gradual, sustained boost	Rapid, intense spike and crash
Key Calming Agent	L-theanine and spices	None
Interaction with Caffeine	Tannins slow absorption, reducing jitters	No mitigating compounds
Impact on Anxiety	Can help reduce stress and anxiety	Excessive consumption can cause anxiety
Aromatherapy	Aromatic spices contribute to a calming scent	No comparable aromatic calming effect

The Sugar Factor: How Commercial Chai Differs

While traditional homemade chai is full of beneficial spices and compounds, many commercial chai concentrates and powders are loaded with sugar. Registered dietitian Danielle Crumble Smith warns that high sugar content can counteract the tea’s positive effects. Sugar is inflammatory and, when combined with caffeine, can increase heart rate and exacerbate anxiety symptoms, leading to an overstimulated feeling followed by a crash. To truly benefit from chai’s calming effects, it is best to control the amount of sweetener or opt for traditional, low-sugar recipes.

Conclusion: The Holistic Approach to Calming Your Nerves

Ultimately, does chai have a calming effect? Yes, it does, but for a multitude of reasons that go beyond a single ingredient. It’s a holistic experience, combining the scientifically-backed benefits of L-theanine and natural spices with the mindful, therapeutic ritual of preparation. The moderate caffeine level, mitigated by other compounds, offers a gentle boost of energy without the overstimulation of coffee. For those seeking a delicious and comforting way to reduce stress and anxiety, a traditional, low-sugar cup of chai represents a perfect blend of science and ritual for the mind and body. Embracing the warmth, aroma, and flavor of chai can provide a much-needed moment of tranquility in a chaotic world.

Frequently Asked Questions

Chai is both. It contains L-theanine, which promotes relaxation and a calm mind, while the moderate amount of caffeine provides a gentle and sustained energy boost. The overall effect is often a state of relaxed alertness.

Yes, for many, chai can help reduce stress and anxiety. The combination of L-theanine and calming spices can soothe the nervous system. However, consuming commercial chai lattes high in sugar may have the opposite effect, so traditional versions are best.

Chai generally contains much less caffeine than coffee. Additionally, tannins in the black tea slow the absorption of caffeine, leading to a more gradual, sustained energy boost with less chance of jitters.

Spices like cardamom, cinnamon, and ginger are particularly noted for their calming properties. Cardamom can act as a stress reliever, while cinnamon and cloves provide warming and relaxing effects.

Yes, a decaf chai can still provide a calming effect. It retains the soothing properties of the spices and the mindful ritual of consumption, but removes the stimulating effect of caffeine entirely, making it ideal for the evening.

Many commercial chai lattes contain high levels of sugar, which can counteract the health benefits and potentially increase anxiety. For maximum calming effects, it is best to opt for traditional, low-sugar preparations.

The L-theanine and warm spices can promote relaxation and help you wind down. However, if you are sensitive to caffeine, it is advisable to choose a decaf version to avoid disrupting your sleep.

Yes, the mindful practice of preparing and sipping a warm cup of chai can serve as a meditative pause. This sensory experience helps to ground you and contributes significantly to a feeling of calm.