Does Milk Ruin Green Tea's Benefits? The Definitive Guide

December 7, 2025 •

4 min read

According to a 2025 study in the Modern Phytomorphology Journal, adding milk significantly reduces green tea's antioxidant activity. But does milk truly ruin green tea's benefits, or is the effect more nuanced? The interaction between dairy and tea compounds has been a subject of debate among nutritionists and tea enthusiasts alike.

Quick Summary

The health impact of adding milk to green tea is complex, involving the interaction of milk proteins and tea antioxidants called catechins. Research suggests a reduction in antioxidant bioavailability, though results vary and are not conclusive across all studies, milk types, and brewing methods.

Key Points

Protein Binding: Cow's milk contains casein proteins that can bind to green tea's catechins, potentially reducing their antioxidant bioavailability.
Conflicting Research: While some in vitro studies show a reduction in antioxidant capacity, human studies provide conflicting results, making a definitive conclusion difficult.
Flavor Alteration: Adding milk significantly alters green tea's taste, often overpowering its delicate, earthy notes, which may be unappealing to purists.
Consider Alternatives: Plant-based milks, such as soy or almond milk, may be a better option as their protein structures are less likely to interfere with catechin absorption.
Matcha Exception: Matcha lattes, made with concentrated green tea powder, are a popular milky option, as the stronger flavor holds up well against milk.
Maximize Benefits: For the highest antioxidant intake, drinking green tea plain is recommended. Adding lemon or vitamin C can also enhance absorption.
No Harmful Compounds: Combining green tea with milk does not create harmful substances; the issue is primarily about maximizing health benefits versus taste preference.

The Science Behind Green Tea's Health Benefits

Green tea is celebrated for its potent health properties, largely attributed to a group of antioxidants called catechins, with epigallocatechin gallate (EGCG) being the most prominent. These powerful compounds act as antioxidants, helping to protect cells from damage caused by free radicals. Research suggests that green tea's catechins may contribute to a reduced risk of certain diseases, including heart disease and some cancers, and may also support weight management and brain health.

The Antioxidant-Milk Protein Interaction

When milk is introduced to green tea, the primary concern revolves around the milk proteins, particularly casein, and their potential to bind with the green tea catechins. This binding action can form complexes that may reduce the bioavailability of the antioxidants, meaning the body is unable to absorb and utilize them as effectively. Several studies have investigated this phenomenon:

Observational studies: Some research, often in vitro, shows that the addition of milk can lead to a measurable decrease in the total antioxidant capacity of the tea.
Human studies: Human-based research has yielded more conflicting results. Some smaller studies have noted a potential reduction in antioxidant absorption, while others have found no significant difference in blood antioxidant levels with or without milk.
Conflicting findings: A review published in the journal Food Research International highlights conflicting evidence, suggesting that the effect is dependent on variables like tea type, amount of milk, brewing method, and the specific assay used to measure antioxidant activity.

The Effect on Nutritional Absorption and Flavor

Beyond the antioxidant debate, adding milk affects other aspects of your green tea experience, from nutrient absorption to taste.

The Impact on Catechin Bioavailability

Some studies suggest that milk proteins, particularly caseins, can bind to the catechins in green tea, making them less available for absorption in the body. The binding is theorized to be non-covalent, where the milk protein effectively "wraps" around the catechin molecules. This could potentially inhibit some of green tea's beneficial effects, such as a temporary increase in thermogenesis, a process linked to fat-burning.

Alternative Milks and Potential Benefits

For those who prefer a creamy beverage but wish to preserve green tea's full antioxidant potential, non-dairy alternatives might be a solution. Soy milk, for example, contains different proteins (lecithin) that do not interfere with catechins in the same way that casein does. Furthermore, a 2025 study in Vogue even suggested that milk proteins might enhance the anti-inflammatory effects of polyphenols, though more research is needed.

Flavor Profile Alteration

One of the most noticeable effects of adding milk to green tea is the change in taste. Green tea is known for its subtle, grassy, or earthy notes, which can be easily overpowered by the creamy, rich flavor of milk. Traditional tea connoisseurs often recommend enjoying green tea plain to appreciate its delicate flavor profile. However, in beverages like matcha lattes, the stronger, more concentrated flavor of matcha green tea powder stands up well to milk.

Comparison Table: Green Tea (Plain vs. With Milk)


Feature	Plain Green Tea	Green Tea with Cow's Milk
Antioxidant Absorption	Maximum potential bioavailability	Potentially reduced, due to protein-catechin binding
Flavor Profile	Pure, subtle, earthy, or grassy notes	Creamy, muted, with milk flavors often dominant
Nutritional Content	Catechins, L-theanine, caffeine, vitamins	Additional protein, calcium, and fats from milk
Calorie Count	Typically zero calories	Increased calories and fat, depending on milk type
Caffeine Content	Unaffected	Unaffected by milk

How to Maximize Green Tea's Benefits

To get the most out of your green tea, consider the following best practices:

Brew correctly: Steep green tea for an optimal duration (typically 2-4 minutes) with water that is not boiling (160-180°F or 71-82°C) to prevent bitterness and maximize antioxidant extraction.
Add lemon or vitamin C: Research has shown that adding vitamin C, such as a squeeze of lemon juice, can actually enhance the absorption of green tea's antioxidants.
Time your consumption: For maximum antioxidant absorption, drink green tea a couple of hours away from meals, especially those rich in iron, as tannins in tea can inhibit iron absorption.
Experiment with alternatives: If you desire a creamy texture, try a non-dairy milk like soy or almond milk, which may be less likely to interfere with catechin bioavailability.
Consider matcha: Matcha, a powdered green tea, is often enjoyed with milk in lattes. Its concentrated form means it contains higher levels of nutrients and antioxidants, though the protein-binding effect may still be a factor.

Conclusion: The Final Sip

So, does milk ruin green tea's benefits? The answer is not a simple yes or no. The casein proteins in cow's milk can bind to green tea's antioxidants, potentially reducing their bioavailability and weakening their immediate health effects. However, the effect may not be complete, and the overall benefit of drinking green tea can still outweigh the inhibitory effect of milk. Furthermore, for many, the enhanced flavor makes the trade-off worthwhile.

Ultimately, whether you add milk is a personal choice based on your taste preference and health priorities. For those seeking the absolute maximum antioxidant boost, drinking green tea plain is the safest bet. But for a comforting and enjoyable beverage, a dash of milk is perfectly fine, especially when considering alternative milks or concentrated forms like matcha. The most important factor is consistently consuming green tea as part of a healthy diet, however you most enjoy it.

An Authoritative Link

For those interested in exploring the scientific literature on the interactions between milk and tea in more detail, this review article in Food Research International provides a comprehensive overview: Addition of milk to tea infusions: Helpful or harmful? Evidence and mechanisms.

Frequently Asked Questions

It is thought that milk and green tea should not be mixed because proteins in milk, specifically casein, can bind with the catechins (antioxidants) in green tea. This interaction is believed to reduce the antioxidants' bioavailability, meaning the body can't absorb and use them as effectively.

No, adding milk to green tea does not make it unhealthy. While it might diminish some of the antioxidant benefits, it does not create harmful compounds. Many people enjoy the taste and still get other benefits from the green tea.

If you want to preserve the green tea's benefits, plant-based milks like soy milk or almond milk are often recommended over cow's milk. The proteins in these alternatives do not interact with catechins in the same way as casein.

To get the maximum health benefits, drink green tea plain without milk or other additives. For even better absorption, add a squeeze of lemon juice, as vitamin C enhances the bioavailability of catechins.

Yes, it is perfectly fine to drink matcha lattes with milk. Matcha has a much more concentrated flavor and nutrient profile than regular green tea, so while milk may still have some binding effect, the overall benefits remain significant.

Yes, research suggests that different milk types affect antioxidant levels differently. Some studies indicate that skimmed cow's milk may reduce antioxidant capacity more than whole milk, potentially due to the concentration of different milk components. Plant-based milks interact differently altogether.

Some research suggests that longer brewing times might increase the absorption of antioxidants, potentially mitigating some of the effects of adding milk. However, this is not a universally accepted conclusion, and proper brewing is important for taste regardless.