Does Tea Affect Height Growth? Separating Fact from Fiction

November 24, 2025 •

4 min read

According to extensive scientific research, the long-held myth that caffeine stunts growth has no basis in fact. So, does tea affect height growth, or is this simply a misguided concern passed down through generations?

Quick Summary

Contrary to the persistent myth, drinking tea does not stunt height, as a person's final stature is primarily determined by genetics. Excessive intake, however, can pose other health concerns for children due to caffeine and tannins.

Key Points

Genetics is King: A person's final height is primarily determined by their genetics, not by environmental factors like tea consumption.
Caffeine Does Not Stunt Growth: Modern scientific evidence has debunked the myth that caffeine, and therefore tea, directly stunts height growth in children or teenagers.
Mindful of Tannins: Tea contains tannins, which can inhibit non-heme iron absorption; drinking tea between meals rather than with them can minimize this effect.
Prioritize Sleep: The caffeine in traditional tea can disrupt sleep patterns, which can interfere with the release of growth hormone in children.
Moderation is Key: While tea won't stunt growth, excessive intake, especially in children, can cause issues like anxiety, sleep disturbance, and potentially impact nutrient absorption.
Herbal Teas are a Safer Alternative: Caffeine-free herbal teas, such as chamomile or rooibos, are a safe and healthy option for children and adolescents.

The Science of Height: Genetics and Other Key Factors

The height a person reaches is a complex trait influenced by many factors. The idea that a beverage like tea can single-handedly stop or stunt this process is a simplification that ignores the body's intricate systems. Here's what truly determines your height:

The Primary Role of Genetics

Experts agree that genetics are the most significant determinant of a person's height, accounting for around 80% of the variation. You inherit your genetic blueprint from your parents, grandparents, and the generations before them, which largely dictates your growth potential.

Non-Genetic Influences on Growth

While genetics provide the framework, other factors can also play a role in reaching one's maximum potential height. These include:

Nutrition: Adequate intake of essential nutrients like protein, calcium, and Vitamin D is crucial for bone development. Chronic malnutrition during childhood can lead to stunted growth.
Health Conditions: Chronic illnesses that impact nutrient absorption, such as Crohn's disease, or those that cause inflammation, can affect a child's final height.
Sleep: Sufficient, high-quality sleep is vital, as growth hormone is primarily released during deep sleep phases.
Hormonal Balance: Hormonal issues, though less common, can influence growth significantly.

Breaking Down the "Tea Stunts Growth" Myth

So, if genetics and overall health are the main drivers of height, where did the idea that tea is a menace to growth come from? The myth likely stems from a misunderstanding of how certain components of tea can affect the body, particularly in high doses.

The Caffeine Controversy

Tea, especially black and green varieties, contains caffeine. While some early studies hinted at a link between caffeine and bone health, modern research indicates that any impact is minimal and temporary. Caffeine can slightly decrease calcium absorption, but this effect is not significant enough to influence a person's final adult height, especially if they have a balanced, calcium-rich diet. The misconception likely arose from attributing poor health outcomes associated with excessive intake (such as poor diet or sleep) to caffeine directly stunting growth.

The Truth About Tannins

Another component of tea, tannins, can interfere with nutrient absorption. Tannins are compounds that bind to non-heme iron (the type found in plant-based foods), making it harder for the body to absorb. While this is a legitimate concern, it primarily impacts individuals with iron deficiency or those following a strictly plant-based diet. The solution is simple: avoid drinking tea within an hour of an iron-rich meal to minimize this effect. A healthy individual with a varied diet is unlikely to suffer from stunted growth due to this effect, but it's a good practice to be mindful of timing.

The Double-Edged Mug: A Comparison of Teas for Children

For children and adolescents, the choice of tea and quantity consumed can make a difference. The primary concerns relate to the caffeine and tannin content in traditional teas versus the relative safety of herbal alternatives.


Feature	Traditional Tea (Black/Green)	Herbal Tea (Chamomile/Rooibos)
Caffeine	Moderate to high levels, depending on type and brew strength.	Virtually none (always check labels for blends).
Tannins	High. Can inhibit iron absorption if consumed with meals.	Low to none. Minimal to no impact on nutrient absorption.
Effect on Sleep	Can cause restlessness and disrupt sleep due to stimulant effects.	Often contains calming properties that aid relaxation and sleep.
Growth Risk	No direct link to stunting height, but excessive use can disrupt sleep and nutrient absorption, which indirectly affects health.	No risk to height growth and generally considered safe for children.
Nutritional Value	Contains antioxidants, but few essential nutrients for a growing child.	Can contain beneficial antioxidants and properties depending on the herb.

Risks of Excessive Consumption in Children

Pediatricians often recommend that children under 12 avoid caffeine entirely and that teenagers limit their intake to no more than 100 mg daily. The reasons are not related to height, but to other health concerns. Excessive caffeine can lead to sleep disruption, anxiety, increased heart rate, and an upset stomach, all of which are undesirable for a growing body. When sleep patterns are disturbed, it can reduce the natural release of growth hormone. Similarly, filling up on tea instead of nutrient-dense foods can lead to dietary deficiencies.

Benefits of Herbal Tea

For those who enjoy a warm, soothing beverage, caffeine-free herbal teas can be a much safer alternative for children and adolescents. Varieties like chamomile, ginger, or rooibos offer a range of benefits without the stimulant effects of caffeine. They can aid digestion, promote relaxation, or simply provide hydration.

Conclusion: A Clear Verdict

In summary, the notion that tea, or caffeine in general, stunts height growth is a persistent myth that has been debunked by modern science. A person's final height is determined primarily by genetics, with nutrition and overall health playing important supporting roles. While excessive tea consumption can pose risks for children and adolescents due to its caffeine and tannin content—including sleep disruption and reduced iron absorption—it will not directly stop them from reaching their genetically determined height potential. For healthy individuals, moderate consumption of tea will not have a significant impact. Parents concerned about their children's growth should focus on promoting a balanced diet, adequate sleep, and managing any chronic health conditions, rather than worrying about a daily cup of tea. For a safer alternative, especially for younger children, caffeine-free herbal teas are a healthy and enjoyable option. Ultimately, a balanced lifestyle is the most crucial factor for healthy development.

For more detailed information on caffeine's interaction with the body, the National Institutes of Health provides extensive research.(https://pubmed.ncbi.nlm.nih.gov/34981132/)

Frequently Asked Questions

Scientific research shows no direct link between caffeine and stunted growth in children. However, experts advise limiting or avoiding caffeine in kids because it can cause other issues like anxiety, sleep disruption, and increased heart rate.

Height is overwhelmingly determined by genetics. Other contributing factors include good nutrition (especially calcium and Vitamin D), adequate sleep, exercise, and the absence of chronic illnesses.

Tea contains tannins that can bind to non-heme iron from plant-based foods, making it harder to absorb. While this doesn't directly stunt growth, a severe deficiency in iron can cause health problems. For growing children, it's best to separate tea consumption from iron-rich meals by at least an hour.

Caffeine-free herbal teas like chamomile, peppermint, or rooibos are generally considered safe for children, as they do not contain the stimulants found in traditional black or green teas. Always check labels to ensure they are 100% caffeine-free.

While excessive caffeine may cause a temporary and minor reduction in calcium absorption, it does not directly cause bone diseases like osteoporosis. Maintaining adequate calcium intake through a balanced diet can easily offset any minimal effect on bone health.

The myth likely originated from outdated research that suggested a link between high caffeine consumption and issues like osteoporosis. These studies were later found to be inconclusive, but the idea persisted culturally.

No, tea will not negatively impact a teenager's growth spurt directly. However, the caffeine in tea can disrupt sleep, and sleep is a critical time for growth hormone release. Ensuring moderate intake and avoiding it near bedtime is a wise practice.