Is There Any Side Effect of Milk Tea? Navigating the Downsides of a Popular Brew

November 8, 2025 •

4 min read

Millions of people around the globe enjoy milk tea, but excessive consumption can have several potential downsides. The creamy concoction, often laden with sugar and caffeine, has led many to question, “Is there any side effect of milk tea?” This article explores the health risks associated with drinking too much milk tea and offers healthier alternatives to this popular beverage.

Quick Summary

Excessive milk tea intake, often high in sugar and calories, can lead to weight gain, sleep disruption, and anxiety due to its caffeine content. Some people may also experience digestive issues, reduced iron absorption, and acidity from frequent consumption.

Key Points

Weight Gain Risk: Excessive intake, especially of sweetened milk tea, contributes to high calorie consumption, leading to weight gain and an increased risk of type 2 diabetes.
Digestive Issues: The combination of lactose in milk and caffeine can cause bloating, gas, and increased acidity, especially if consumed on an empty stomach.
Caffeine-Induced Problems: High caffeine intake from milk tea can disrupt sleep patterns, increase anxiety, and cause jitters in sensitive individuals.
Reduced Iron Absorption: Tannins in tea can hinder the body's absorption of iron from food, potentially leading to iron deficiency over time.
Healthier Alternatives: To mitigate risks, opt for unsweetened or low-sugar milk tea, use plant-based milks, or choose herbal teas like chamomile or rooibos.
Moderation is Key: Enjoying milk tea in moderation and being mindful of ingredients like sugar and type of milk is essential to reap benefits like antioxidants and calcium without the adverse effects.

The Double-Edged Sip: Benefits vs. Risks

Milk tea is a cultural staple enjoyed for centuries, praised for its soothing qualities and energy-boosting potential. Tea leaves contain beneficial antioxidants, while milk provides calcium and protein. However, the modern versions, especially those from popular chains, are often packed with excessive sugar, fats, and additives that can override the natural health benefits. Understanding this balance is key to enjoying milk tea without jeopardizing your well-being.

Major Side Effects of Excessive Milk Tea Consumption

Frequent and high-volume consumption of milk tea, particularly sweetened varieties, can contribute to several health issues:

Weight Gain and Metabolic Concerns

One of the most immediate side effects of milk tea comes from its calorie and sugar content. Many commercial milk tea drinks contain high levels of sucrose, condensed milk, and toppings like tapioca pearls, all of which contribute to a significant caloric intake. Regularly drinking these sugary beverages can lead to weight gain, increase the risk of type 2 diabetes, and contribute to metabolic issues. A study published in Obesity Reviews highlighted the link between sugary drinks and an increased risk of obesity and metabolic syndrome.

Digestive Problems

For many, milk tea can lead to digestive discomfort. The primary culprits are lactose intolerance and the timing of consumption.

Lactose Intolerance: A significant portion of the population has a decreased ability to digest lactose, the sugar in milk, after childhood. For these individuals, consuming dairy-based milk tea can cause bloating, gas, cramps, and diarrhea.
Acidity and Heartburn: Drinking milk tea on an empty stomach can increase stomach acid production, leading to heartburn and indigestion. The combination of dairy, sugar, and caffeine can exacerbate these symptoms for individuals prone to acid reflux.

Caffeine-Related Issues

The caffeine content in tea, while lower than in coffee, can still cause problems if over-consumed.

Insomnia and Sleep Disruption: Caffeine is a stimulant that can interfere with your sleep-wake cycle. Drinking more than a couple of cups of milk tea a day, especially in the evening, can make it difficult to fall asleep and lead to poor sleep quality.
Anxiety and Jitters: High caffeine intake is linked to increased anxiety, restlessness, and jitters. This is particularly true for individuals with pre-existing anxiety disorders.
Caffeine Dependence: Regular, heavy consumption can lead to caffeine dependence, resulting in headaches, fatigue, and irritability if intake is suddenly stopped.

Reduced Iron Absorption

Tea contains compounds called tannins, which can interfere with the body's ability to absorb iron, particularly non-heme iron found in plant-based foods. This effect is most pronounced when consuming tea around mealtime. Over time, excessive milk tea consumption could potentially contribute to iron deficiency anemia, causing weakness and dizziness.

Dental Health Issues

The combination of sugar and the acidic nature of tea creates an ideal environment for bacteria that cause tooth decay. Frequent consumption can lead to cavities and staining over time.

Healthier Alternatives to Traditional Milk Tea

If you enjoy milk tea but want to avoid the potential downsides, consider these healthier alternatives:

Herbal Tea: Caffeine-free options like chamomile, peppermint, or rooibos tea offer calming effects and digestive support.
Green Tea: Rich in antioxidants and associated with numerous health benefits, green tea can be a great substitute.
Unsweetened Varieties: Opt for milk tea with little to no added sugar. Many tea shops offer this option, and making it at home gives you full control over ingredients.
Plant-Based Milk: Using almond, soy, or oat milk instead of dairy can benefit those with lactose intolerance. However, be mindful of added sugars in some plant-based milks.

Comparison of Milk Tea Variations


Feature	Traditional Milk Tea (Sweetened)	Healthier Homemade Milk Tea	Herbal or Green Tea (No Milk)
Calories	High (due to sugar and fat)	Low (if low-fat milk/plant-based milk and no added sugar)	Very low (often near zero)
Sugar Content	Very High	Low to None	None (unless added)
Caffeine Level	Moderate	Moderate	Moderate to Low (green tea) or None (herbal)
Antioxidants	Potentially Reduced (milk proteins can interfere)	Present and Absorbable	High and Absorbable
Digestive Impact	Risk of bloating, gas, acidity, especially for lactose intolerance	Better tolerated by those with lactose intolerance	Can soothe digestion (peppermint, ginger)

Conclusion: The Importance of Moderation

While a single cup of milk tea is unlikely to cause serious harm, the cumulative effect of frequent and excessive consumption can lead to significant side effects, particularly regarding weight, sleep, and digestion. The key is moderation and being mindful of the ingredients. By choosing low-sugar or no-sugar versions, opting for plant-based milks, and being aware of your overall caffeine intake, you can enjoy this beloved beverage in a way that aligns with a healthy lifestyle. Listen to your body and its response, and consider the healthier alternatives to make an informed choice for your well-being. For personalized nutrition advice, it's always best to consult a healthcare provider or a registered dietitian.

For more information on the impact of various drinks on your health, check out this guide on Coffee vs. Tea: Which One Has Better Health Benefits?.

Frequently Asked Questions

Yes, excessive consumption of milk tea, particularly commercially prepared versions high in sugar and calories, can lead to weight gain over time. The added sweeteners and fat contribute significantly to your daily caloric intake.

Yes, the caffeine in milk tea can disrupt your sleep cycle and cause insomnia, especially if consumed later in the day. Excessive caffeine keeps your mind active and can make it difficult to fall asleep.

For some people, especially those who are lactose intolerant or have sensitive stomachs, milk tea can cause digestive discomfort like bloating, gas, and indigestion. The tannins and caffeine can also increase stomach acidity.

Yes, tea contains tannins that can bind to iron and reduce its absorption by the body. For frequent drinkers, especially those drinking it around meals, this could potentially contribute to iron deficiency over time.

Healthier alternatives include unsweetened green tea, herbal teas like chamomile or peppermint, or preparing your milk tea at home with low-sugar or plant-based milks like almond or oat milk.

High intake of caffeine, a stimulant found in milk tea, can cause anxiety, jitters, and restlessness in some individuals. Those with pre-existing anxiety disorders may be more susceptible to these effects.

Drinking milk tea on an empty stomach can increase stomach acidity and potentially lead to heartburn or acid reflux. It's generally recommended to consume it after a meal to reduce these effects.