Why you should not drink tea in the morning

December 29, 2025 •

4 min read

Millions of people worldwide start their day with a comforting cup of tea, but research and health experts suggest that consuming it on an empty stomach can be detrimental to your digestive system. This common ritual, while beloved, can trigger a range of unwanted side effects, from acid reflux and stomach irritation to impaired nutrient absorption. Understanding the science behind these issues can help you protect your long-term gut health and optimize your morning routine.

Quick Summary

This article explores the digestive and metabolic drawbacks of drinking tea first thing in the morning. It details how caffeine and tannins cause acidity, inhibit nutrient absorption, and disrupt energy levels, leading to a variety of unwanted side effects. The information provides crucial insights for those seeking healthier morning habits.

Key Points

Acidity & Heartburn: Tea's caffeine and tannins increase stomach acid on an empty stomach, leading to irritation, bloating, and potential long-term issues.
Nutrient Blocking: Tannins interfere with the absorption of essential minerals like iron and calcium, especially when consumed near mealtimes.
Erratic Energy: Caffeine on an empty stomach can cause an unhealthy spike in cortisol, leading to jitters, anxiety, and a mid-morning energy crash.
Dehydration Risk: As a diuretic, tea promotes fluid loss and can exacerbate morning dehydration if it's the first fluid of the day.
Better Alternatives: Hydrate with warm water first or opt for gentler, caffeine-free herbal teas to support digestion and energy.
Proper Timing: If you must have caffeinated tea, wait at least 30-45 minutes after waking or consume it with a light meal to minimize adverse effects.

The Hidden Dangers of Morning Tea on an Empty Stomach

For many, a warm cup of tea is the quintessential start to the day. However, doing so on an empty stomach can expose your body to several physiological stresses that counteract the tea's benefits. The primary culprits are caffeine and tannins, two powerful compounds found naturally in most true teas (black, green, oolong).

Digestive System Disruption

When you haven't eaten for hours, your stomach is in a vulnerable state. Introducing a hot, acidic beverage like tea can immediately disrupt its delicate balance.

Increased Acidity: Both caffeine and tannins stimulate the production of stomach acid. On a full stomach, this acid is necessary for digestion. On an empty stomach, however, it has nothing to act on and can cause irritation to the stomach lining, leading to heartburn, bloating, and indigestion. Over time, this chronic irritation may increase the risk of more severe conditions like gastritis or ulcers.
Stomach Lining Irritation: Tannins are known to be rough on the stomach lining, and their irritating effect is magnified when the stomach is empty. This can lead to a queasy or nauseous feeling for some individuals.

Nutrient Absorption Inhibition

Beyond causing immediate digestive discomfort, tannins interfere with your body's ability to absorb vital nutrients from food.

Impaired Iron Absorption: Tannins have a strong affinity for iron, and when consumed with a meal, they can bind to it and significantly reduce its absorption. For people with or at risk of iron-deficiency anemia, this is a particularly concerning side effect.
Blocked Calcium and Magnesium: Similar to iron, the absorption of other key minerals like calcium and magnesium can also be hindered, affecting bone health and other bodily functions.

Impact on Hormones and Energy Levels

While caffeine provides a temporary energy boost, consuming it on an empty stomach can create an erratic and stressful start to the day.

Cortisol Spike: Cortisol, the body's primary stress hormone, is naturally high in the morning. Adding caffeine to this can cause an exaggerated cortisol spike, contributing to anxiety, jitters, and a feeling of being on edge.
Erratic Energy: The quick caffeine kick followed by a crash can leave you feeling fatigued and irritable later in the morning, creating a cycle of dependency.

The Dehydration Effect

Many caffeinated beverages, including tea, are diuretics. A diuretic causes the body to excrete more fluid through increased urination. After a night of sleep, your body is naturally dehydrated. Pouring tea into this state can further contribute to dehydration, leading to headaches, dry skin, and fatigue. A better approach is to rehydrate with a glass of water first.

Reimagining Your Morning Ritual

If you can't imagine your morning without a cup of tea, there are healthier ways to enjoy it. By making a few adjustments, you can still relish your brew without the side effects.

Strategic Timing and Accompaniments

Wait and Hydrate: Drink a glass of water first to rehydrate your body. Then, wait at least 30 to 45 minutes after waking up before having your tea.
Pair with Food: Having a light breakfast or a small snack like nuts or fruit before your tea can help buffer the stomach and minimize irritation. This also reduces the impact of tannins on nutrient absorption.

Better Morning Drink Alternatives

Instead of starting with tea, consider one of these gentler, more hydrating options:

Warm Lemon Water: Gently stimulates digestion and provides a dose of Vitamin C without the acidity spike.
Apple Cider Vinegar Tonic: A mix of warm water, ACV, lemon juice, and spices like ginger and cinnamon can kickstart metabolism and support digestion.
Herbal Tea: Chamomile or peppermint tea are caffeine-free and soothing for the digestive system.

Comparison Table: Morning Tea vs. Healthy Alternative


Feature	Traditional Morning Tea (on empty stomach)	Warm Lemon Water (healthy alternative)
Effect on Acidity	Increases stomach acid, can cause heartburn and irritation.	Balances pH, gently stimulates digestion.
Nutrient Absorption	Tannins can inhibit iron and calcium absorption.	No inhibiting effects on nutrient absorption.
Energy Source	Quick caffeine spike followed by a potential crash.	Gentle, sustained energy from cellular hydration.
Dehydration	Mild diuretic effect contributes to dehydration.	Actively rehydrates the body after a night's rest.
Cortisol Levels	Can cause exaggerated cortisol spikes and jitters.	Does not interfere with natural cortisol rhythm.

Conclusion: Making a Mindful Choice

While tea offers numerous health benefits due to its high antioxidant content, the practice of drinking it on an empty stomach can lead to a range of unpleasant side effects. From digestive distress and nutrient deficiencies to hormonal and energetic disruptions, starting your day with an empty-stomach brew may be doing more harm than good. By prioritizing hydration with water first or choosing a gentler herbal alternative, you can cultivate a healthier morning ritual. For those who can't part with their caffeinated cup, simply waiting until after a light meal or snack can make a significant difference in how your body responds. Making this mindful adjustment allows you to enjoy the soothing ritual of tea without compromising your long-term health. For further reading, explore the benefits of delayed caffeine intake and healthy morning practices on Harvard Health.

Frequently Asked Questions

The effects are most pronounced with stronger caffeinated teas, like black and green tea, which have higher tannin content. However, even herbal teas can cause discomfort for those with very sensitive stomachs.

Adding milk can potentially buffer some of the acidity but won't eliminate the issue entirely. Some people find that the combination of tea's tannins and milk on an empty stomach can still cause digestive issues like bloating or gas.

Yes, having a light snack like nuts, fruit, or toast before or with your tea can help buffer the stomach and significantly reduce the risk of irritation and nutrient malabsorption.

Yes, waiting at least 30 to 45 minutes after waking up and having had a glass of water first is a much better approach. The ideal time to enjoy tea is mid-morning or mid-afternoon, between meals.

Healthy alternatives include a warm glass of lemon water, a gentle herbal tea like chamomile or peppermint, or a cleansing tonic with ingredients like apple cider vinegar and ginger.

Yes, relying on morning tea for energy can create a dependency. Skipping it may lead to withdrawal symptoms such as headaches and irritability, which is a sign of caffeine addiction.

Yes, while often considered healthier, green tea still contains caffeine and tannins that can irritate an empty stomach and affect digestion. The best practice is to have it after a meal or snack.