7 Amazing Health Benefits of Chai Tea (2023)

For many people in Asian countries like China and India, chai simply means tea. However, in the West, chai tea has become associated with a delightfully spicy drink that is also wildly popular. Known widely for its delicious blend of herbs and spices that lend to its unique flavor, chai has made a statement on the world stage.

In addition, chai has proven health benefits that make this drink not only tasty, but also good for your health. Whether you're looking to protect heart health or want to boost your immune system and alleviate pains, chai tea has something to offer. Let’s dive into what chai masala tea is and how it can help you stay healthy.

7 Amazing Health Benefits of Chai Tea (1)

What is Chai Tea?

The chai tea found in the western world at Starbucks and other coffee shops isn't actually traditional chai. Most of the time, American chai teas are packed with sweeteners and additives that aren't found in traditional chai tea recipes. At Sencha Tea Bar we can make you an amazing American chai tea, as well as an incredible Indian chai tea.

Indian chai tea is a robust blend of spices, herbs and tea. For centuries it has been revered for its health benefits in Chinese traditional medicine and in Ayurvedic medicine, an Indian holistic healing system. Indian teas can vary depending on the region in which it is consumed and the preferences of the chai consumer, but in general, they contain some staple ingredients.


Most chai teas are made from oxidized and fermented black tea leaves and combined with spices including cardamom, fresh ginger, black pepper, ground cloves or whole cloves, cinnamon and fennel. Chai recipes call for both black and green cardamom pods depending on the region.

Additionally, some chai tea blends contain black peppercorns, nutmeg, coriander seed, fennel seeds, allspice, and star anise. These chai spices contain powerful botanical elements including antioxidants, anti-inflammatory properties and antibacterial microorganisms that lend chai tea its extraordinary health benefits. Other chai tea blends can include other ingredients catered to each individual person such as our mouth watering chocolate chai.

The chai tea spice mixture are often infused with tea leaves to add a stronger flavor profile to the standard chai tea ingredients. While chai is most frequently blended with Assam black tea, it can also be found infused with green tea and oolong tea. Chai is also frequently infused with Indian black teas such as Darjeeling or Ceylon teas from Sri Lanka. Spiced chai tea without true tea leaves is considered an herbal tea.


Chai tea, also known as masala chai, contains a blend of delicious flavors and emits a spicy aroma that awakens the senses. The ginger and pepper give this spicy tea a little kick while cinnamon and cloves add an earthy tone to chai blends. Chai tea is often sweetened in order to enhance the robustness of the spices lending a spicy and sweet flavor with a creamy texture. It is often used as an alternative to coffee due to its caffeine content. Prior to British colonial rule, chai tea was frequently consumed with a dash of buffalo milk. Today, the tea is often sweetened and smooth with dairy or nut milks.

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7 Amazing Health Benefits of Chai Tea (2)

Health Benefits of Chai Tea

1. It Can Wake You Up

Thanks to the caffeine content of chai tea, this tea is a great choice for getting your morning started or getting a little extra energy halfway through the day. Chai tea has caffeine since it contains black tea leaves, which naturally contain caffeine.

Since each chai can use a varied amount of black tea, it's hard to say precisely how much caffeine each tea bag contains. As a rule of thumb, chai tea contains about one third the amount of caffeine as a regular cup of coffee and about one sixth the amount of a strong cup of coffee.

That means you can consume several cups of chai tea a day without the negative side effects associated with several cups of coffee. You'll still get the stimulant effects and can tackle even the longest days. Switching from coffee to chai tea can be an easy way to reduce your caffeine intake and lessen jittery feelings without having to go cold turkey.

2. It Helps Improve Digestion

Like many teas, chai is excellent for regulating digestive systems and keeping your gut healthy. The spice in chai tea that is largely responsible for digestive health benefits is ginger. Ginger aids digestion by improving circulation and delivering oxygen to organs so they can perform optimally.

Another spice in chai that aids digestion is black pepper, which helps the pancreas produce digestive enzymes. These enzymes work as catalysts to speed up digestive processes that break down fats and proteins. With a more efficient digestive system, you can avoid more severe problems such as liver diseases, iron deficiency and irritable bowel syndrome and reach your weight loss goals faster.

3. Alleviates Nausea

Ginger is well known for its ability to reduce nausea and has been used to treat common ailments such as seasickness or nausea during pregnancy. Chai tea contains about 1 to 1.5 grams of ginger, which is the amount that studies have found to be effective in treating nausea (1).

The biological compounds of ginger that help to treat nausea are known as gingerol and shogaol. These two compounds have anti-inflammatory properties that work to soothe an upset stomach and alleviate stomach pain associated with nausea. More information about teas that help with nausea click here.

4. Aches and Pains

The spices found in chai tea can help to alleviate common aches and pains and may even help people with more severe pain such as arthritis. These health benefits derive from the anti-inflammatory properties of many of the ingredients in chai tea, specifically ginger and clove.

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Ginger root has been shown to reduce inflammation, which can ease pain ranging from minor headaches to migraines. Ginger increases circulation, delivering oxygen-rich blood cells to areas with aches and pains to alleviate the symptoms.

Cloves have been used for more than 2,000 years as a homeopathic remedy for minor pains such as toothaches (2). In modern society, cloves have been used to treat a variety of dental-related pains including dry socket and general tooth pain. Studies have even shown that clove gel can be used as a topical anesthetic similar to benzocaine (3).

5. It Can Support Your Immune System

If you're looking to build a healthy immune system, and who isn't these days, drinking a few cups of chai tea every day can help you achieve your goal. Cardamom has been a staple of Tibetan medicine for centuries and it contains high doses of vitamin C and other nutrients that keep your immune system healthy (4). Other research on the benefits of tea for immunity can be found here.

Cardamom is grown in Guatemala, Sri Lanka, India and Tanzania and comes in two varieties, green and black. Green cardamom has a vibrant and balanced taste while black tends to have smoky flavor.

If you're looking to get the benefits from this spice in your chai tea, it's a good idea to find out whether your loose leaf tea contains black or green cardamom. Black cardamom is known for its antiseptic and expectorant qualities while green cardamom can help clear your sinuses and detoxify your body. Both types of cardamom found in chai tea have antioxidant and antimicrobial properties that help to fight off common colds, bacteria and fungus.

6. Protect Overall Cell Health and Prevent Chronic Disease

Chai tea contains a high amount of powerful antioxidants known as polyphenols that help to eliminate free radicals. Free radicals are compounds caused by pollutants and chemicals in foods and the surrounding environment that can cause cell damage. Free radicals have been linked to chronic diseases such as Alzheimer's and Parkinson's as well as many types of cancer.

Chai tea has more polyphenols than most fruits and vegetables, meaning that drinking chai tea on a daily basis can help protect overall cell health. Clove and cinnamon are ranked among the herbs with highest antioxidant levels and chai tea contains both of these spices. These antioxidant properties protect your body against cell degeneration, viruses and bacteria. Plus, antioxidants can slow aging.

7. It May Improve Heart Health

Studies on animals have shown that cinnamon, one of the main ingredients in chai, may help to lower bad cholesterol and blood pressure. Black tea has also been shown to have healthy heart effects by lowering blood cholesterol levels. While there are few studies on the direct links between chai tea and heart health, there is evidence that many chai ingredients may help build a healthy heart (5).

Researchers have found that cinnamon also contains oils that may help combat diabetes. These compounds can help to regulate blood sugar levels. Several studies have shown cinnamon to be a potential aid for people living with Type 2 diabetes (6). Drinking chai tea can help prevent cardiovascular disease when consumed regularly over long periods of time.

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7 Amazing Health Benefits of Chai Tea (3)

How to Brew Chai Tea

Chai tea is typically consumed as a standard tea using loose black tea, spices, and hot water, but can also be brewed as a chai tea latte. Chai tea is usually brewed with a combination of warm milk and warm water. The milk adds a creamy, rich taste that contrasts nicely with the powerful flavors of the herbs and spice in chai.

Milk is added as a flavor and texture enhancer to chai and isn't necessary in order to reap the health benefits of this type of tea. If you are lactose intolerant, you can also use rice milk or soy milk instead.

Chai tea can be brewed using a liquid tea base or tea bags. You can find both types at the store and local coffee shops such as Starbucks. You can also make your own chai tea concentrate at home using peppercorns, cloves, cardamom pods, cinnamon sticks, ginger and black tea. For a detailed recipe, you can look here.


Step 1: Prepare Leaves

Start by adding your chai spices and high quality loose leaf tea leaves to a teapot or teacup. Use around 2 grams or 1 teaspoon of tea leaves and spices for every 8 ounces of water.

Step 2: Boil Water

Higher water temperatures enable chai teas to develop a full-bodied flavor and release the flavonoids, polyphenols and aromatic scents of the spices. Boil water in a medium saucepan to 212 F for the best flavor.

Step 3: Steep Leaves

Add in the spices for homemade chai or use chai tea bags for a faster brew. Begin by simmering the spices for 10 minutes before adding the black tea leaves. Pour over the tea leaves and allow them to steep for 5 minutes. For iced chai, brew as you would hot tea and let the mixture cool to room temperature.

Step 4: Flavor as Desired

Add warm whole milk (or alternative milk like almond milk), brown sugar, white sugar, or honey to taste.

To make a chai latte, simply add a dash of chai tea concentrate to a cup of steamed milk. Chai lattes traditionally have more milk than a typical cup of normally brewed chai tea. Most chai latte recipes are also sweetened using a little sugar or honey. For iced tea, brew as you would a hot cup and then cool to room temperature before adding ice.

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7 Amazing Health Benefits of Chai Tea (4)

Live Healthy With Chai

Thanks to spices such as cinnamon, ginger and cloves, you not only get a great-tasting beverage, but one that offers an immense amount of health potential.

With a robust flavor and powerful ingredients, a cup of chai tea is a great way to start your day. With less caffeine than a cup of coffee, you can drink up and not worry about feeling jittery or not being able to sleep later. Let the aromas invigorate your senses and reap the benefits of healthy antioxidants and polyphenols. Settle in, drink chai tea and remember: It's always tea time!


1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3995184/

2. http://www.mdpi.com/1420-3049/17/6/6953

3. https://www.ncbi.nlm.nih.gov/pubmed/16530911

4. https://www.webmd.com/vitamins/ai/ingredientmono-614/cardamom

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003790/

6. https://www.ncbi.nlm.nih.gov/pubmed/24019277

(Video) Drink Chai Tea And This Will Happen To Your Body


What happens when you drink chai tea everyday? ›

You can have masala chai every day, as it is good for your health. There's no room for side effects when all ingredients are natural and safe for consumption. In fact, Masala chai is one of the best ways to start a day, as it can even reduce the risk of deadly diseases like cancer.

Is drinking chai daily good for health? ›

Chai tea has more polyphenols than most fruits and vegetables, meaning that drinking chai tea on a daily basis can help protect overall cell health. Clove and cinnamon are ranked among the herbs with highest antioxidant levels and chai tea contains both of these spices.

How much chai tea should you drink a day? ›

Try to drink at least two, or better still three, cups of tea a day! At The Chai Room we'd like you to get that amount of tea into your daily routine – and Chai should definitely be part of everyone's daily ritual if they are working toward optimal health and wellness.

Why not to drink water after drinking chai? ›

There is little to no scientific evidence that proves that drinking water after having tea is dangerous for your health. However, it is believed that drinking water immediately after drinking a hot beverage like tea can lead to problems like pyorrhoea disease and digestive issues like acidity or pain.

Is chai an anti-inflammatory? ›

Chai tea includes ginger and cinnamon, two active anti-inflammatory ingredients. Ginger can target pro-inflammatory cytokines, or the particular molecules within the body that cause inflammation. Cinnamon – and clove, another chai spice – works to prevent an enzyme called cox-2 that leads to widespread inflammation.

Is chai tea good for your liver? ›

Yes, chai tea can help your liver. The catechins present in chai tea have been shown to improve liver function. Additionally, the antioxidants in this drink can help to protect your liver from damage.

Which is healthier chai tea or coffee? ›

If you want a healthier alternative to coffee, chai wins hands down. It's still comforting, tasty and hot, can be taken with or without sugar and can be made without milk or with low-fat creamer, if you're cutting down. If you really can't decided between chai latte vs coffee, a dirty chai is the thing for you.

Is chai tea good before bed? ›

Caffeine blocks certain chemicals in the brain that help promote sleep. Instead, you'll enjoy that pleasant energy buzz we all tend to associate with coffee. Though chai does contain caffeine, its levels may not even be enough to disturb your sleep (unless you're highly sensitive to caffeine).

What are the best times to drink chai? ›

Drinking chai tea in the morning is a great way to start the day. The caffeine in chai tea provides an energy boost, while the spices help to wake up your senses.

Is there any side effects of chai? ›

Though moderate intake is healthy for most people, drinking too much could lead to negative side effects, such as anxiety, headaches, digestive issues, and disrupted sleep patterns. Most people can drink 3–4 cups (710–950 ml) of tea daily without adverse effects, but some may experience side effects at lower doses.

Does chai help your immune system? ›

Chai tea is rich in antioxidants and anti-inflammatory properties, which may help to boost the immune system and prevent various diseases. The spices in chai tea, such as ginger and cinnamon, are known for their immune-boosting properties.

Is chai tea better with milk or water? ›

Sharma says whole milk is the best way to bring out the richness in all the spices. Conclusion: whole milk or bust. Chai can include a number of different spices. Cardamom is the most common ingredient, followed by some mixture of cinnamon, ginger, star anise and cloves.

Does chai tea affect blood pressure? ›

Potential Health Benefits of Chai Tea

Other potential benefits include: Lower blood pressure. The cinnamon in chai tea may prevent hypertension, especially in people with diabetes. Research also indicates that people who drink several cups of black tea every day lower their blood pressure by several points.

Does chai tea count as water intake? ›

Now for the main reason you're reading: Does drinking Tea count as drinking water? In a word, yes. Almost all non-alcoholic fluids, including Tea and Fresh Coffee, count towards your fluid intake.

Why do I feel weird after drinking chai tea? ›

Can trigger anxiety and stress: Tea leaves contain caffeine which also impacts our mood if overconsumed. Heartburn: The caffeine can lead to heartburn or can also aggravate acid reflux symptoms, as per Healthline.

Why does Starbucks put water in their chai? ›

1. Ordering “no water” doesn't mean more chai. A standard chai tea latte at Starbucks is made by pumping concentrated chai syrup into a cup. Then water is added to bring it to regular strength.

Does chai tea make you pee more? ›

Caffeine is a mild stimulant in many ways, including urination. Drinking tea does make us pee slightly more than drinking water alone. It also stimulates our sense of well-being and increases our energy level. There are many different ways in which caffeine, used in moderation with awareness is very healthy.

What are the negatives of chai tea? ›

Chai Tea Negative Side Effects

Chai tea contains caffeine. Caffeine can cause a variety of side effects, including insomnia, anxiety, and restlessness. If you are sensitive to caffeine, it is important to limit your intake of chai tea. Additionally, chai tea contains a compound called tannins.

Is chai tea detoxifying? ›

Thanks to the presence of all-round health champion cardamon, chai tea can help to detox your body, clear out your sinuses, and bring expectorant healing qualities for when you need to get something right out of your system. Many of the spices found in chai also make the top list when it comes to the ORAC value charts.

Does chai reduce anxiety? ›

Chai has a calming effect on the body and can aid in stress and anxiety relief. Chai's spices and herbs, such as cardamom and lavender, have a calming effect on the nervous system.

What is the best tea to reverse fatty liver? ›

Green tea

A study in 80 people with nonalcoholic fatty liver disease (NAFLD) found that supplementing with 500 mg of green tea extract per day for 90 days significantly reduced the liver damage markers ALT and aspartate aminotransferase (AST) ( 29 ).

Does chai tea lower cholesterol? ›

Summary: Chai tea contains cinnamon and black tea, both of which may help reduce blood pressure and cholesterol levels.

Can tea reverse fatty liver? ›

Green tea extracts can reduce fatty liver by 75 per cent.

What is a dirty chai? ›

A Dirty Chai is a regular cup of chai latte with a shot of espresso. Double the espresso shot, and you have a Filthy Chai Latte. Make with non-dairy milk, and you have a Dirty Hippie Chai Latte.

Is chai tea dehydrating? ›

Although the myth is that caffeinated drinks like black tea dehydrate the body, it's not so. In actuality, the high volume of water in a cup of tea is actually quite hydrating to the body—and because chai tea has less caffeine than coffee, it's the safer way to go.

Is chai tea better with sugar or honey? ›

It can be sweetened with either sugar or honey, though honey is the more traditional choice. The flavor and aroma of chai should be rich and full, with a creamy, milky, sweet and spicy flavor.

What is the healthiest tea to drink before bed? ›

Best Tea for Sleep

Chamomile Tea: Chamomile tea has long been used as a bedtime tea because it is caffeine-free and helps induce sleep. It is also known to decrease stress and anxiety which can help you fall asleep quicker. Green Tea: Although green tea has caffeine, it can actually help you sleep.

Can I drink chai on empty stomach? ›

Can one have tea on empty stomach? "Tea contains tannins that can cause little of acidity. IF a person has severe acidity, then maybe one should try and avoid having a very strong cup of tea first thing the morning on empty stomach. You can add a little bit more milk to make it less stronger in that case," says Palan.

Should chai be hot or cold? ›

So the simple fact is, a lovely chai tea is a ritual that we can all enjoy in any weather – hot or cold. So a cup of delicious aromatic chai tea has a wealth of benefits, not only is it delicious, a soother for the soul, but it also makes you feel cooler on a hot day, and hotter on a cool day.

Do you drink chai tea hot or cold? ›

Is chai served hot, warm or cold? Masala chai tea can be served as a hot beverage, a warm drink or as an iced tea latte. All are delicious and refreshing served with a wide range of food!

How are you supposed to drink chai? ›

Pour boiling water over chai tea bag in a mug; let steep 4 to 6 minutes. Remove and discard tea bag. Stir honey and sugar into tea to dissolve. Stir milk through tea to serve.

What is the healthiest tea to drink daily? ›

Best for overall health: green tea

When it comes to tea, green tea gets the gold. “Green tea is the champ when it comes to offering health benefits,” says Czerwony. “It's the Swiss Army knife of teas. It covers a lot of territory.”

Can chai cause inflammation? ›

All of the spices in chai have been independently shown to inhibit or suppress inflammation as well as tumorigenesis.

Can chai tea cause heart palpitations? ›

Let's accept it, caffeine is a mood-enhancing drug and this is why we either feel relaxed after a cup of hot tea. However, when we consume too much caffeine, it can lead to heart palpitations, restlessness and sleep disruption.

What is the best drink for immune system? ›

  • 10 drinks that support your immune system. These 10 drinks can help you support your immune system and protect it from colds. ...
  • Hot lemon and ginger tea. ...
  • Hot lemon and ginger tea. ...
  • Watermelon and mint smoothie. ...
  • Watermelon and mint smoothie. ...
  • Berry smoothie. ...
  • Berry smoothie. ...
  • Orange or grapefruit juice.
Nov 8, 2021

Which tea is best for immune? ›

Top immune boosting teas include turmeric teas, ginger teas, licorice root teas, peppermint teas, chamomile teas, and more. These teas contain beneficial properties that can help to strengthen your immune system and ward off illness.

Is matcha or chai better? ›

Health Benefits

It also reduces the risk of cancer and tumor creation and reduces the risk of arthritis, improves concentration and boosts energy. The main distinction between matcha and chai is that matcha speeds up weight loss due to catechins.

What are the side effects of too much chai tea? ›

Caffeine can cause a variety of side effects, including insomnia, anxiety, and restlessness. If you are sensitive to caffeine, it is important to limit your intake of chai tea. Additionally, chai tea contains a compound called tannins. Tannins in Tea can cause side effects such as nausea, vomiting, and diarrhoea.

Is chai tea a detox? ›

According to Dr Draxe, chai has detoxification and cleansing properties and can help to rid the body of bad bacteria. Here is some more about its impressive benefits. Several of chai's ingredients have been linked to an ability to eliminate pain associated with arthritis and other inflammatory ailments.

Is chai tea good for skin? ›

A recent study shows that drinking traditional ginger chai helps to enhance the appearance of skin and the ability to heal. Its antioxidant particles work to remove the wrinkles on your face that tend to the aging phase. It will make your skin refreshing, glowing, soft and healthy.

What effect does chai have on the brain? ›

There are many compounds in tea that could be responsible for improvements in our brain function, and it is thought that it is the combination of antioxidants such as epigallocatechin gallate (EGCG); L-theanine, an amino acid found in tea leaves, and caffeine, that work together to boost your brainpower.

Is chai tea good for liver? ›

Yes, chai tea can help your liver. The catechins present in chai tea have been shown to improve liver function. Additionally, the antioxidants in this drink can help to protect your liver from damage.

What is the best tea to clean out your system? ›

10 Naturally Cleansing Teas to Flush Out Your System
  • Burdock Root Tea. Burdock Root, though perhaps not a household name, is a very common ingredient in detox blends. ...
  • Fenugreek Tea. ...
  • Cayenne Pepper Tea. ...
  • Chicory Tea. ...
  • Turmeric Tea. ...
  • Dandelion Tea. ...
  • Ginger Tea. ...
  • Green Tea.
May 19, 2018

Why is chai tea so addictive? ›

Different types of tea contain varying amounts of caffeine, the most commonly consumed psychoactive substance worldwide. It's a natural stimulant, and the compound most often blamed for tea's potentially addictive properties ( 2 ).

Is chai tea good for your hair? ›

It keeps hair soft and shiny

Tea is packed with good-for-you nutrients that can help make damaged hair soft and shiny again. The antioxidants it contains work to remove buildup and help your hair absorb nourishing vitamins and minerals, as well as protect it from UV rays that can further damage and dry out strands.

Is chai tea good for your heart? ›

Another benefit of drinking chai lattes is their ability to boost one's heart health. They contain flavonoids, which are a special compound that is found in black tea. Flavonoids help prevent plaque buildup in the body's arteries, which in turn, reduces stress on the heart.

Why does chai tea make me sleepy? ›

In fact, chai also contains tannin, which reduces the rate at which caffeine is absorbed into your system. So instead of an intense burst of energy, you can expect a calm and relaxed but focused state.


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