Is Tea Healthier with or without Milk?: A Deep Dive into Nutrition

November 3, 2025 •

5 min read

According to a 2021 study, the addition of milk to both green and black tea significantly reduced their total polyphenol and antioxidant content. This has fueled a long-standing debate: Is tea healthier with or without milk? The answer is more nuanced than a simple yes or no, depending on the specific health benefits you seek from your daily cup.

Quick Summary

The health impacts of adding milk to tea are complex due to the interaction between milk proteins and tea's antioxidants. Research offers conflicting results, suggesting some reduction in antioxidant activity, while others indicate minimal effect. The overall health outcome depends on individual goals, whether prioritizing antioxidants or balancing nutrients, and considering factors like brewing method and milk type.

Key Points

Antioxidant Reduction: Milk proteins like casein can bind to tea's polyphenols, potentially reducing the absorption and effectiveness of antioxidants, but research is conflicting.
Nutrient Additions: Tea with milk provides added nutrients like calcium, protein, and potassium, contributing to bone health and energy.
Maximum Potency: Drinking tea without milk maximizes the intake of antioxidants, offering potential heart and metabolic benefits.
Flavor and Astringency: Milk smooths the bitter taste of tea by binding with tannins, but this process is linked to the reduction in antioxidant activity.
Individual Choice: The healthier option depends on individual health goals and preferences, with both milk and plain tea offering valid nutritional benefits.
Calorie Consideration: Tea without milk is virtually calorie-free (if unsweetened), whereas milk and sugar significantly increase the calorie count.
Beyond Antioxidants: Even if milk reduces antioxidant availability, tea still offers other benefits, such as hydration and stimulation.

The Science of Tea and Milk: A Complex Interaction

At the heart of the debate lies a molecular interaction between tea's beneficial compounds and milk's proteins. Tea, particularly black and green varieties, is rich in flavonoids, which are potent antioxidants. Green tea is high in catechins, while black tea contains theaflavins, all of which fight cellular damage from free radicals. Milk, on the other hand, is a nutrient-rich source of proteins (primarily casein), calcium, and vitamins.

The Antioxidant Absorption Dilemma

Some studies suggest that adding milk can reduce the antioxidant capacity of tea. The theory is that casein, a milk protein, binds with the tea's polyphenols, potentially making them less bioavailable or effective in the body. This has been a topic of controversy with conflicting results from various studies. For example:

One study on women found that black tea increased blood flow (beneficial for heart health), but black tea with skim milk did not produce the same effect. The researchers attributed this to casein binding to the flavonoids.
Conversely, another small study found that adding milk did not inhibit the increase of antioxidant flavonoids in the blood after drinking black tea.
An in-vitro study from 2013 found that while casein can decrease antioxidant capacity, the effect varied significantly depending on the measurement method used. The same study noted that in some measures, milk protein actually increased antioxidant capacity.
A later review of studies also highlighted conflicting evidence, suggesting that skim milk might have a more pronounced negative effect than whole milk on antioxidant capacity.

The Protective and Masking Effects

Beyond just the binding of proteins, milk can also influence the overall effect of the tea. The addition of milk can:

Mask Astringency: The proteins in milk bind to the tannins responsible for tea's bitter, dry taste, creating a smoother, creamier flavor.
Prevent Staining: Casein protein can bind to tannins and reduce tea's ability to stain teeth.
Delay Absorption: Some research suggests that milk may not eliminate benefits but rather delay the absorption of compounds, such as tannins.

Benefits of Drinking Tea Without Milk

Drinking tea in its pure, unadulterated form is the most direct way to absorb its beneficial compounds without any potential mitigating factors. This approach is favored in many cultures, particularly in East Asia.

Benefits include:

Maximized Antioxidant Intake: By skipping the milk, you allow your body to absorb the maximum possible amount of antioxidants like catechins and theaflavins, which help combat oxidative stress.
Heart Health: Some research points to greater cardiovascular benefits, such as improved blood vessel function, from drinking black tea without milk.
Weight Management: Unsweetened tea is a virtually calorie-free beverage and can assist metabolism. Adding milk and sugar significantly increases the calorie count.
Hydration: Plain tea is simply flavored water, making it an excellent, refreshing choice for hydration.
Bone Health: While some worry about caffeine affecting calcium, evidence indicates that moderate tea consumption is not associated with bone density loss and might even reduce the risk of osteoporosis.

Benefits of Drinking Tea With Milk

For many, the cultural tradition and comforting taste of milk tea are paramount. While some antioxidant effects may be altered, adding milk offers its own set of nutritional advantages.

Benefits include:

Added Nutrients: Milk provides valuable nutrients such as calcium, protein, and potassium, which are essential for strong bones, muscle function, and overall growth.
Stress Relief: The nutrients in milk, combined with the relaxing ritual of tea, may have stress-relieving effects.
Enhanced Flavor: Milk effectively smoothens the robust and astringent flavor of stronger black teas, offering a creamy, richer taste profile.
Satiety: The protein and fat content in milk can make the beverage more filling, potentially aiding in appetite control.

Comparison Table: Tea With vs. Without Milk


Feature	Tea Without Milk	Tea With Milk
Antioxidant Intake	Maximized absorption and potency of polyphenols.	Potentially reduced absorption due to protein binding, but substantial benefits remain.
Nutrient Additions	Primarily antioxidants from tea leaves; low-calorie.	Adds protein, calcium, potassium, and vitamins from milk.
Calorie Count	Typically zero calories (if unsweetened).	Increased calories due to milk fat and sugar.
Flavor Profile	Retains authentic, potent, and sometimes astringent tea flavor.	Smoother, creamier, and less bitter flavor.
Heart Health	Some studies suggest greater benefits like improved blood flow.	Potential reduction in certain vascular benefits observed in some studies.
Bone Health	Moderate consumption is not detrimental to bone density and may offer protection.	Adds calcium, a crucial nutrient for bone strength.
Tooth Staining	Can cause staining due to tannins.	Casein protein helps reduce staining.
Digestive Impact	Tannins can have a calming effect on the digestive system.	Can cause gastric issues like bloating for those sensitive to dairy.

Navigating Conflicting Evidence

With so much conflicting information, it’s understandable to be confused. The key takeaway from the research is that the effect of milk on tea is not absolute and is influenced by several factors:

Type of Milk: Skim milk may have a different effect than whole milk, and the protein content of dairy vs. plant-based milks will vary. Soy milk, for instance, also contains proteins that can interact with polyphenols.
Brewing Method: Variables like brewing time and temperature can alter the concentration and interactions of compounds.
Individual Variation: Different people may absorb and metabolize nutrients differently.
In-vitro vs. Human Studies: Many studies on molecular binding are conducted in labs (in-vitro) and don't always perfectly replicate what happens inside the human body. Even human studies have been small and shown differing results.

The overall evidence suggests that while adding milk might slightly reduce the bioavailability of tea's antioxidants, it does not completely negate the health benefits. Many of the other advantages associated with drinking tea, such as its hydrating and stimulating properties, remain unaffected.

Practical Considerations for Your Brew

For those seeking the maximum possible antioxidant kick from their tea, drinking it plain is the most direct route. However, for those who prefer the flavor profile of milk tea and enjoy the added nutrients, it remains a healthy option, as long as excessive sugar is avoided. The decision ultimately comes down to a blend of your personal health goals, taste preferences, and nutritional priorities. Don't let the debate cause undue stress; a cup of tea, with or without milk, is a nourishing part of many dietary routines.

To make a healthier milk tea, consider these tips:

Use High-Quality Tea: Opt for fresh, quality black tea to get the most antioxidants.
Limit Milk and Sugar: Use a moderate amount of milk and avoid excessive sugar to keep the calorie count low.
Try Alternatives: If dairy sensitivity is an issue, experiment with different milk alternatives.

For more detailed information on healthy foods, consider consulting resources like the Harvard T.H. Chan School of Public Health's nutrition guides.

Conclusion

Ultimately, whether you choose to enjoy your tea with or without milk depends on your health priorities. If your primary goal is to maximize the absorption of tea's potent antioxidants, such as catechins and theaflavins, research suggests that drinking it plain is the better choice. However, if you prefer the creamy taste and value the added nutrients like calcium and protein from milk, your cup of tea can still be a part of a healthy diet, especially if you limit added sugars. The interaction between milk proteins and tea's compounds is complex and not fully understood, but it does not completely eliminate the drink's benefits. Both options offer advantages, and a balanced, informed approach allows for personal preference while still enjoying a nourishing beverage.

Frequently Asked Questions

No, milk does not completely cancel out the health benefits of tea. While milk proteins, especially casein, can bind to some of tea's antioxidants and potentially reduce their absorption, the overall health benefits, such as hydration and mild stimulation, still remain.

Green tea with milk is still healthy, though the addition of milk might reduce some of the antioxidant capacity from its catechins. However, it will still offer many benefits, and the milk contributes its own nutrients like calcium.

For maximum antioxidant intake, any type of tea, including black, green, or oolong, is best consumed without milk. Stronger teas like Assam or Ceylon are more commonly paired with milk for flavor.

Yes, adding sugar to milk tea significantly increases its calorie content and can counteract some of the health benefits. Excessive sugar intake is linked to various health issues, including weight gain.

If you have lactose intolerance, drinking tea with dairy milk can cause digestive issues like bloating. Opting for tea without milk or using a lactose-free milk alternative is a better choice.

Yes, research indicates that adding milk can significantly reduce the staining effects of tea on teeth. The casein protein in milk binds to the tannins responsible for the dark color, helping to minimize discoloration.

The 'best' milk is a matter of personal preference and dietary needs. Some studies suggest skim milk may have a slightly more pronounced effect on antioxidant capacity than whole milk due to protein interactions, but the differences are minor. Plant-based milks will also interact differently with tea compounds.

The primary reasons people add milk to tea are for taste and tradition. Milk reduces the bitterness and astringency of strong black teas, creating a smoother, creamier flavor that many find more palatable.