Does Chai Tea Make You Jittery? The Truth About Caffeine and Jitters

November 25, 2025 •

4 min read

While black tea is the base for traditional chai, containing between 20-70mg of caffeine per cup, the addition of spices and a naturally occurring compound called L-theanine helps to moderate its stimulating effects. This balanced composition is why many people wonder, "does chai tea make you jittery?".

Quick Summary

Chai tea contains less caffeine than coffee, and the presence of L-theanine promotes a more relaxed alertness, reducing the likelihood of jitters. Factors like individual sensitivity, preparation method, and added sugar can also influence your body's reaction.

Key Points

Moderate Caffeine: Chai tea typically has significantly less caffeine per cup than coffee, reducing the likelihood of jitters.
L-Theanine Effect: The presence of L-theanine in tea leaves promotes a state of calm alertness, counteracting the over-stimulating effects of caffeine.
Individual Sensitivity Matters: A person's unique tolerance, genetics, and body weight greatly influence their reaction to caffeine.
Brewing Affects Potency: Longer steeping times and higher tea leaf concentrations will result in more caffeine in your chai.
Sugar can Exacerbate Jitters: High sugar content in many commercial chai products can cause blood sugar spikes and crashes that mimic or worsen jitteriness.
Hydration is Key: Drinking plenty of water can help counteract the dehydrating effects of caffeine, which can also contribute to shaky feelings.

Understanding Caffeine in Chai vs. Coffee

Chai tea's ability to provide a gentle, sustained energy lift without the intense peak and crash of coffee is a key reason for its popularity. This is primarily due to its comparatively lower caffeine content and the presence of a unique amino acid called L-theanine. A typical 8-ounce cup of black tea-based chai contains about 20-70mg of caffeine, while a similar-sized drip coffee can contain around 95-200mg. The combination of caffeine and L-theanine in tea works synergistically to promote a state of relaxed focus, counteracting the anxiety-inducing effects that higher doses of caffeine can cause.

The Role of L-Theanine

L-theanine, found naturally in tea leaves, plays a crucial role in preventing caffeine-induced jitters. It promotes the production of alpha brain waves, which are associated with a calm, focused state of mind. This effect helps temper the stimulating action of caffeine, leading to a smoother, more controlled energy boost rather than a sudden jolt. This means you can enjoy the alertness from the caffeine without the unpleasant side effects like nervousness and shaking.

Factors That Influence Your Jitteriness from Chai

While chai is generally milder than coffee, several factors can affect whether you experience jitteriness:

Brewing method and strength: A longer steeping time for black tea or a higher concentration of tea leaves will increase the caffeine content in your cup. Homemade stovetop chai, for example, can be more potent than a premade concentrate.
Added sugars: Many commercial chai concentrates and lattes are loaded with added sugars, which can cause a blood sugar spike and subsequent crash. This crash can mimic or exacerbate feelings of jitteriness and anxiety.
Individual sensitivity: Genetics, body weight, and overall health influence how quickly your body metabolizes caffeine. A person who is highly sensitive to caffeine might feel jittery from even a small amount, whereas someone with high tolerance may feel nothing at all.
Quantity consumed: Drinking multiple cups of strong chai in a short period can lead to overconsumption of caffeine, pushing your intake toward the threshold for feeling jittery.
Time of consumption: Drinking chai late in the day can interfere with sleep, and a lack of proper rest can increase your sensitivity to caffeine the following day.

Chai Tea vs. Coffee: A Comparison


Feature	Chai Tea (Traditional, Black Tea-Based)	Coffee (Drip, Black)
Caffeine Content (per 8oz)	20-70 mg	95-200 mg
Energy Boost	Gentler and more sustained	Stronger and more immediate
Presence of L-Theanine	Yes	No
Effect on Nervous System	More balanced and calming	More stimulating
Potential for Jitters	Less likely due to moderate caffeine and L-theanine	More likely due to higher caffeine concentration
Additional Ingredients	Spices, milk, and sweeteners	Often consumed black or with milk and sugar

How to Enjoy Chai Without the Jitters

If you are sensitive to caffeine or just want to minimize your risk of jitters, here are several strategies:

Hydrate adequately: Caffeine is a diuretic, so staying hydrated by drinking plenty of water throughout the day can help counteract its dehydrating effects and reduce the likelihood of jitters.
Brew mindfully: Control your caffeine dose by reducing the steeping time or the amount of black tea used. For a lower caffeine level, you can even opt for a green tea-based chai.
Choose caffeine-free alternatives: Herbal chai blends, often made with a rooibos base, offer the same delicious spice profile without any caffeine. This is an excellent option for evening consumption or for those who need to avoid caffeine completely.
Eat a balanced meal: Consuming food with your chai can slow down the absorption of caffeine into your bloodstream, providing a more gradual and gentle energy lift. Avoid drinking chai on an empty stomach.
Use natural sweeteners: If you add sweetener, choose natural options like honey or jaggery over refined sugar to avoid the sugar crash that can mimic jitteriness.
Don't overdo it: Listen to your body and stick to 1-2 cups per day to avoid over-consuming caffeine, especially if you have a lower tolerance.

Conclusion

For most people, chai tea does not make you jittery, especially when compared to coffee. Its moderate caffeine levels are naturally balanced by the calming presence of L-theanine and the soothing properties of its spices, providing a clear-headed energy boost. However, personal sensitivity, preparation methods, and accompanying ingredients like sugar can all influence your reaction. By being mindful of your intake and brewing practices, you can easily enjoy the rich, warming flavor of chai without the unwelcome side effects of caffeine overstimulation. When in doubt, a caffeine-free herbal blend is a perfect alternative.

For more information on the science of tea, you can read about the health effects of green tea [https://pubmed.ncbi.nlm.nih.gov/23867208/].

Frequently Asked Questions

Yes, the caffeine in chai (from black tea) is balanced by L-theanine, an amino acid that has a calming effect. This creates a smoother, more sustained energy boost compared to the more abrupt and intense stimulating effect of coffee.

The caffeine content varies based on the type of tea used and preparation, but an 8-ounce cup of black tea-based chai usually contains between 20-70 mg of caffeine.

Yes, store-bought chai lattes can cause jitters not only from the caffeine but also from their high sugar content. The sugar can cause a blood sugar spike and crash, which can be mistaken for or add to the effects of caffeine.

Yes, a dirty chai adds a shot of espresso to a chai latte, significantly increasing the total caffeine content and making you much more likely to experience jitters than with a regular chai.

To avoid jitters, use a lower amount of black tea, reduce the steeping time, and use a rooibos or herbal base instead of black tea for a caffeine-free version.

The duration of jitters depends on your individual caffeine metabolism, but the half-life of caffeine is approximately five hours. Drinking water and eating can help reduce the effects faster.

Yes, many brands offer caffeine-free or decaf chai options, often made with an herbal base like rooibos, which provides the classic spiced flavor without the caffeine.