Why Does Black Tea Make Me Nervous?

January 6, 2026 •

4 min read

According to the Food and Drug Administration (FDA), consuming more than 400mg of caffeine per day can cause health problems like anxiety and nervousness for some individuals. However, many people experience these jittery sensations after just one or two cups of black tea, a beverage with significantly less caffeine than coffee. This common phenomenon often points to factors beyond simple caffeine intake, such as individual sensitivity or the interplay with other compounds in the tea.

Quick Summary

The anxiety and nervousness some people experience from black tea are linked to its caffeine content and individual sensitivity. Other factors, like tannins, brewing methods, and pre-existing anxiety, can amplify these jittery feelings. Strategies for managing these effects include adjusting your consumption, modifying how you brew your tea, and being mindful of your diet.

Key Points

Caffeine Content: The primary reason black tea can cause nervousness is its caffeine content, a central nervous system stimulant that triggers a 'fight-or-flight' response.
Individual Sensitivity: Some people are more genetically sensitive to caffeine and metabolize it slowly, which prolongs the stimulating effects and can lead to anxiety.
Theanine's Calming Effect: Black tea also contains L-theanine, an amino acid that promotes a calm, focused alertness by counteracting some of caffeine's harsher, jittery effects.
Brewing Impacts Strength: The longer you steep the tea, the more caffeine is released, resulting in a stronger brew that is more likely to cause nervousness in sensitive individuals.
Dietary Factors: Drinking black tea on an empty stomach can increase sensitivity to both caffeine and tannins, potentially causing stomach upset that can exacerbate feelings of anxiety.
Managing Symptoms: Simple steps like reducing steep time, adding milk, or eating a snack beforehand can help mitigate the nervous side effects of black tea.

Unpacking the Tea-Induced Anxiety Connection

Black tea is a beloved beverage known for its robust flavor and stimulating properties. While most people enjoy its energizing boost, some report an unwelcome side effect: increased anxiety and nervousness. Understanding the compounds at play is key to identifying the root cause of this reaction. The primary culprits are caffeine and tannins, but other elements and personal factors also contribute.

The Impact of Caffeine and L-Theanine

Black tea, derived from the Camellia sinensis plant, naturally contains caffeine, a powerful central nervous system stimulant. Caffeine functions by blocking adenosine, a neurotransmitter that promotes relaxation, which in turn triggers your body's 'fight-or-flight' stress response. This can result in a rapid heart rate, increased blood pressure, and feelings of restlessness—symptoms that closely mimic anxiety.

However, tea contains a unique amino acid called L-theanine, which works to counteract some of caffeine's harsher effects. L-theanine promotes a state of calm, focused alertness by increasing alpha brain wave activity. In many people, this combination leads to a sustained, smooth energy boost without the jittery sensation associated with coffee. Yet, the balance of these two compounds can vary depending on the tea variety, processing, and brewing method. For individuals with a high sensitivity to caffeine, the L-theanine may not be enough to override the stimulating effects.

Factors Influencing Your Reaction

Your personal reaction to black tea isn't just about what's in the cup; it's also about your body's unique chemistry and habits. Several factors can influence how black tea affects your nervous system:

Genetic Sensitivity: Some individuals metabolize caffeine slower due to their genetic makeup. This means caffeine stays in their system longer, leading to more pronounced and long-lasting effects, including nervousness and anxiety.
Tannins and Digestion: Black tea contains tannins, compounds that contribute to its bitter taste. Consumed on an empty stomach, these tannins can irritate the digestive tract, leading to nausea or stomach upset. This physical discomfort can be perceived as or exacerbate feelings of anxiety.
Brewing Strength and Time: The longer you steep your black tea, the more caffeine and tannins are released into the water. A strong brew can deliver a high dose of stimulants that may overwhelm sensitive individuals. Using cooler water or a shorter steeping time can reduce the caffeine concentration.
Prior Caffeine Habits: If you typically consume little to no caffeine, a cup of black tea can feel like a significant shock to your system, inducing nervousness. Conversely, if you're a heavy coffee drinker, you may not notice any stimulating effects at all.
Pre-existing Conditions: For individuals with diagnosed anxiety or panic disorders, caffeine is a known trigger that can worsen symptoms. The stimulant effect amplifies existing anxiety rather than causing it outright.

Comparison: Black Tea vs. Coffee for Caffeine Jitters


Feature	Black Tea	Coffee	Explanation
Caffeine Content (per 8 oz)	Lower (approx. 47mg)	Higher (approx. 95mg)	Coffee delivers a much stronger, faster caffeine jolt due to its higher concentration.
L-theanine	Present	Absent	Tea's L-theanine promotes a 'calm focus,' mitigating the harsh side effects of caffeine.
Energy Curve	Smoother, more sustained boost	Sharper, more intense peak followed by a crash	L-theanine slows the absorption of caffeine, preventing the sudden spikes and crashes common with coffee.
Anxiety Potential	Lower, but still possible	Higher, especially in sensitive individuals	The synergistic effect of L-theanine and caffeine in tea makes it generally less likely to cause anxiety than coffee.
Withdrawal Symptoms	Milder, if any	More severe (headaches, irritability)	Dependence is less common with tea due to its lower and more balanced caffeine dose.

How to Minimize Black Tea-Induced Nervousness

If black tea is a treasured part of your routine but causes anxiety, you don't necessarily have to give it up entirely. Here are some simple, actionable strategies:

Brew for a Shorter Time: Reduce the steeping time to 1-2 minutes instead of the standard 3-5. This will yield a lighter flavor and significantly less caffeine.
Use Cooler Water: While black tea is typically brewed with boiling water, using slightly cooler water can reduce the amount of caffeine extracted. Experiment to find a temperature that works for you.
Add Milk: Adding milk can help minimize digestive irritation caused by tannins and slow the absorption of caffeine.
Eat Something First: Never drink black tea on an empty stomach if it makes you feel unwell. Pairing it with a meal or snack can buffer the effects of tannins and caffeine.
Drink More Water: Stay hydrated, as caffeine has a diuretic effect. Drinking a glass of water for every cup of tea can help.
Consider Decaf or Herbal Alternatives: If all else fails, consider switching to decaffeinated black tea or naturally caffeine-free herbal infusions. Herbal options like chamomile or peppermint can provide a calming, warm beverage without the stimulant.

Conclusion

Experiencing nervousness from black tea is a real and common issue, stemming primarily from its caffeine content and your individual physiological response. While black tea generally offers a smoother energy boost than coffee due to its L-theanine content, high doses or a particular sensitivity can still trigger anxiety symptoms. By understanding these mechanisms and applying simple adjustments to your brewing process or consumption habits, you can often mitigate the negative effects. If nervousness persists, listening to your body and exploring other alternatives is the healthiest path forward. As with any dietary habit, moderation and mindful consumption are key. If you're concerned about your reactions, consulting a healthcare professional is always the best course of action.

Disclaimer: The information provided is for educational purposes only and is not a substitute for professional medical advice. Always consult with your healthcare provider for any health-related concerns.

Frequently Asked Questions

Yes, for individuals already prone to anxiety, the caffeine in black tea can amplify existing symptoms like increased heart rate, restlessness, and a heightened state of alert, making anxiety worse.

Black tea typically has significantly less caffeine than an equivalent serving of coffee. For example, an 8-ounce cup of black tea has about 47mg of caffeine, while coffee can have around 95mg.

To reduce jitters, try shortening your steep time, using cooler water, adding milk, or ensuring you drink it with food. Staying well-hydrated by drinking water can also help.

L-theanine is an amino acid found in tea leaves that promotes relaxation without causing drowsiness. It works synergistically with caffeine to provide a smoother, calmer energy boost, but it may not be enough for those highly sensitive to caffeine.

Drinking black tea on an empty stomach can make you more sensitive to the effects of caffeine and tannins. Tannins can irritate the stomach lining and cause nausea, which may feel like or worsen anxiety.

For most healthy adults, consuming more than 4-5 cups of black tea per day may lead to excessive caffeine intake and potential side effects. However, individual tolerance varies widely.

Yes, decaf black tea is a great alternative for those sensitive to caffeine. It contains only trace amounts of caffeine, allowing you to enjoy the flavor without the stimulant-induced anxiety.

Possibly. Green tea has a lower caffeine content and higher L-theanine than most black teas, which can result in a more relaxed mental state. However, individual sensitivities still apply.