Is it bad to drink Earl Grey tea every day?

January 11, 2026 •

3 min read

According to a 2025 study, moderate consumption of Earl Grey tea is generally safe and may even offer health benefits like improved heart health and digestion. However, excessive daily consumption can lead to side effects related to its caffeine content and bergamot oil, raising the question: is it bad to drink Earl Grey tea every day?.

Quick Summary

Drinking Earl Grey tea daily is safe in moderation, typically 2-4 cups. Overconsumption, however, can lead to side effects from caffeine and bergamot, including anxiety, sleep issues, muscle cramps, and reduced iron absorption.

Key Points

Moderation is Key: While generally safe, limit your daily intake of Earl Grey to 2-4 cups to avoid potential side effects from caffeine and bergamot.
Health Benefits: Moderate consumption offers heart-health support, antioxidant protection, improved digestion, and mental alertness due to its black tea base and bergamot oil.
Excessive Intake Risks: Overconsumption can lead to issues like insomnia, anxiety, headaches, and in rare, extreme cases, muscle cramps due to bergamot.
Reduced Iron Absorption: Tannins in Earl Grey can hinder the body's absorption of plant-based iron, so it is best to drink it between meals, not with them, especially if you have low iron levels.
Caffeine Sensitivity: The caffeine content varies (40-120mg per cup), so those sensitive to caffeine should be mindful of their intake or consider a decaf version.
Timing is Important: Avoid drinking Earl Grey before bed to prevent sleep disruption caused by caffeine.
High-Quality Products: Choosing loose-leaf tea over some tea bags can help avoid microplastics, which have been found in some brands.

Health Benefits of Moderate Daily Earl Grey

Drinking Earl Grey tea daily within recommended limits offers several potential health advantages. The tea's foundation of black tea and flavoring from bergamot oil contribute to its beneficial properties.

Heart Health Support: The flavonoids and bergamot extract in Earl Grey may help support cardiovascular health. Studies suggest that bergamot can help lower LDL ('bad') cholesterol and raise HDL ('good') cholesterol. The black tea base is also linked to lower blood pressure.

Antioxidant Protection: Both the black tea and bergamot are rich in antioxidants, such as polyphenols. These compounds combat oxidative stress and protect against cell damage, which can contribute to chronic diseases.

Mental Alertness and Mood Enhancement: The moderate caffeine content provides a gentle energy lift, enhancing mental focus without the jitters often associated with coffee. Additionally, the aroma of bergamot oil is known for its aromatherapy qualities, which can help reduce anxiety and stabilize mood.

Digestive Aid: Some components in Earl Grey, such as tannins and flavonoids, have anti-inflammatory effects that may soothe stomach issues and aid digestion. Consuming it with a meal can help prevent potential digestive upset.

Potential Side Effects of Excessive Earl Grey Intake

While moderate intake is beneficial, drinking excessive amounts of Earl Grey tea can introduce adverse effects. The key is understanding your personal tolerance and the concentration of compounds in your brew.

Caffeine Overload: The caffeine content can range from 40 to 120 mg per cup, depending on brewing time. Overconsumption can lead to:

Jitters and anxiety
Insomnia or disrupted sleep patterns
Increased heart rate and blood pressure
Headaches due to caffeine dependence or withdrawal

Bergamot-Related Concerns: Excessive intake, particularly from highly concentrated brews, can be problematic. A specific compound in bergamot oil has been linked to severe muscle cramps in extreme cases, though this is rare. This happens because the compound can interfere with potassium absorption.

Reduced Iron Absorption: Tannins in black tea can bind with non-heme iron (from plant-based foods), reducing its absorption. For individuals with iron deficiency or those following a vegan/vegetarian diet, timing tea consumption between meals is advisable.

Earl Grey vs. Other Daily Teas: A Comparison


Feature	Earl Grey (Black Tea Base)	Green Tea	Herbal Tea (e.g., Peppermint)
Primary Benefits	Heart health, digestion, mood enhancement	Rich in antioxidants, weight management support	Calming effects, caffeine-free hydration, digestive relief
Caffeine Level	Moderate (40-120mg per cup)	Lower (20-45mg per cup)	None (most varieties)
Risks of Excess	Caffeine-related side effects, muscle cramps (high intake)	Lower caffeine risk, potential heavy metal accumulation in some varieties	Generally safe, depends on specific herb and dosage
Considerations	Tannins can affect iron absorption; bergamot oil can cause cramps at very high doses.	High-quality organic options can mitigate pesticide concerns.	Avoid certain herbs during pregnancy and for specific health conditions.

How to Enjoy Earl Grey Tea Responsibly

Maintain Moderation: Stick to a daily intake of no more than 2 to 4 cups. This balance allows you to reap the benefits without risking overconsumption. If you're new to it, start with one cup to see how your body reacts.
Watch Your Timing: Avoid drinking Earl Grey too close to bedtime to prevent sleep disruption due to caffeine. Drink it between meals to minimize the impact of tannins on iron absorption.
Add Milk: For those concerned about tannins, adding milk can help. The casein in milk binds to tannins, which can reduce tooth staining and may help with digestive irritation.
Choose High-Quality Brands: Some tea bags can contain microplastics. Choosing loose-leaf tea or brands committed to plastic-free materials can be a healthier alternative.
Listen to Your Body: Individual tolerance to caffeine and other compounds varies. Pay attention to how you feel and adjust your intake accordingly. If you notice headaches, jitters, or cramps, it may be a sign to reduce your consumption.

Conclusion

Daily consumption of Earl Grey tea is not inherently bad, provided it is enjoyed in moderation. The tea offers several health benefits, from supporting heart health and digestion to boosting mental alertness. The key is to be mindful of its caffeine content and the effects of bergamot oil. Limiting intake to a few cups per day and being aware of personal sensitivities ensures that this aromatic and flavorful beverage remains a healthy part of your routine. Always consult a healthcare provider with concerns, especially if you are pregnant, have pre-existing conditions, or are taking medication.

Resources

For further reading on the health benefits of tea, explore research compiled by the National Institutes of Health.

Frequently Asked Questions

For most healthy adults, consuming up to 2 to 4 cups of Earl Grey tea per day is considered a moderate and safe amount. Your individual tolerance to caffeine may affect this amount.

Moderate daily intake of Earl Grey tea can provide antioxidants for fighting cell damage, support heart health by potentially lowering bad cholesterol, aid digestion, and boost mental alertness without severe jitters.

Yes, excessive consumption of Earl Grey tea has been linked to muscle cramps in very rare, extreme cases. This is attributed to a compound in bergamot oil interfering with potassium absorption.

The tannins in Earl Grey's black tea base can inhibit the absorption of non-heme iron from plant sources. To minimize this effect, drink tea between meals rather than with them.

If you are sensitive to caffeine, you may experience jitters, anxiety, or insomnia. It's best to limit your intake or switch to a decaffeinated Earl Grey version.

Like other black teas, Earl Grey contains tannins that can cause tooth staining. Adding milk can help reduce this effect, as the casein in milk binds to the tannins.

Pregnant and breastfeeding women should be cautious with their caffeine intake. It is advisable to limit consumption and consult a healthcare professional to determine a safe amount.