Tea CultureTea RecipesTea LibraryTea NewsAbout UsPhilanthropy Shop Teas

Is Chai Tea Good For You?

tea logo

October 1, 2021

Is chai tea good for you? In short, yes, chai tea is a wonderful asset to your overall health!

It can offer many different health benefits to both your body and mind, with the added bonus of having lots of different flavor profiles and ways you can prepare it. Does chai have caffeine? Most chai tea has caffeine, so you do not need to worry about forgoing your daily caffeine fix if you start drinking tea.

If you are a tea lover, you probably have an extensive collection of your favorites stored in a kitchen or pantry cabinet — something to which we can all aspire. While your tea collection is certainly already significant, and your knowledge is as strong as a steaming cup of Earl Greyer, we will cover why you should consider adding chai tea to your cabinet anyway.

Chai Tea 101

What is in chai tea, and where does chai tea come from? This spiced tea blend comes from India. In Hindi, the word “chai” actually means tea and refers to a particular method of preparation, mixing spices, tea, milk, and sweetener. The tea itself is often a black tea, typically Assam tea, and has several strong spices added to it, such as:

  • Cardamom
  • Cinnamon
  • Black peppercorn
  • Ginger
  • Cloves

Chai tea also can be prepared in many different ways. It is commonly steeped with milk and sweetened with honey in India, but you can also prepare the tea by steeping it in hot water. 

Another increasingly popular way to drink chai tea is in a chai tea latte. There are several kits available to help you make the perfect morning pick-me-up without having to leave the comfort of your home.

What Are the Health Benefits of Chai Tea?

What are some of chai tea’s benefits? There are many, but most stem from the black tea and spices used to make chai — their natural properties are what make chai tea so good for your overall health. 

Drinking a chai tea blend daily may improve your digestion, reduce the risk of certain diseases, improve heart health, act as an anticarcinogenic and aid weight loss efforts.*

Digestion Aid

Ginger is often used as an aromatic spice in chai tea, and it is known to help improve digestion and work as an anti-nausea treatment.* The health benefits of ginger are particularly helpful during pregnancy.* Recent studies have shown that ginger:

  • Greatly reduces pregnancy-related nausea in women*
  • Does not cause unpleasant side effects like drowsy spells or heartburn*

So if you are pregnant, you may want to swap out your anti-nausea medication for a cup of caffeine-free chai tea to get nausea relief more naturally.*

Chai tea also improves general digestive health since it infuses spices like cardamom, cloves and cinnamon, which have antibacterial effects. Drinking chai can prevent or relieve a myriad of gut-related issues related to bacteria.*


Chai tea is also one of the best teas to drink for an antioxidant boost since it is usually made with black tea made from Assam, India. Tea itself has antioxidant properties, but chai tea packs a double punch because spices like cardamom also contain beneficial antioxidant compounds. 

Studies have also shown that Indian teas have the highest levels of antioxidants, with Assam tea standing out among that group. Even if you drink other kinds of tea, switching to chai could provide you with more antioxidant benefits.

Heart Health

Recent studies have also suggested that chai tea is good for your heart. Since your heart is responsible for pretty much all of your body’s most vital processes, improving your heart’s health is a pretty significant benefit. Chai tea may help because it may:

  • Lower your blood pressure* – The cinnamon in your chai tea can have blood pressure-reducing properties. Studies have also shown that it works to treat high blood pressure in diabetics, offering a significant reduction in blood pressure. Black tea itself has also been linked to lower blood pressure levels if you consume it habitually, so drink up!
  • Reduce cholesterol levels – Black tea and cinnamon can also reduce LDL cholesterol levels.* This kind of cholesterol is the kind you should aim to keep lower, as it will coat your arteries over time, increasing your risk of heart attacks, heart disease, and even strokes. But studies suggest that cinnamon and black tea may lower levels of this dangerous type of cholesterol, keeping you and your heart safe.

High blood pressure and high cholesterol levels are two of the three main factors that contribute to heart disease. So mitigating them with one delicious cup of chai loose leaf tea can help reduce your risk of quite a severe and common disease. 

Weight Loss Benefits

If you have been struggling with your diet and feel like nothing you have done has worked, try adding a cup of chai to your meal plan. The black tea in chai may help deter weight gain—especially around the belly area—and can even help your body break fat down faster.* 

Black tea can also induce your body to absorb fewer calories when you eat and improve your body’s overall fat distribution, slimming down your waist to hip ratio. 

Since chai loose leaf tea is usually made with milk, it can enhance these weight-loss effects. This is because milk has lots of protein—the nutrient that keeps your body feeling full for the longest amount of time. So when you add skim milk to your chai, you will get the weight loss benefits from the black tea, but you will also stay full longer because of the milk proteins.

When and How Should You Drink Chai Tea?

So now that you know how chai can boost your health, how do you get the most out of your chai tea health benefits? The first way to do so is to drink chai tea daily. That is because to fully take advantage of its health benefits, you need to drink it consistently. 

It is also better to have your daily cup—or if you are a die-hard tea fan, cups—of chai in the morning. The caffeine that is normally present in chai tea may contribute to problems at night, such as:

  • Difficulty falling asleep*
  • Next-day drowsiness*
  • Inability to sleep through the night*

So unless that cup of chai you are reaching for is caffeine-free, it is probably better to enjoy your chai in the morning or afternoon with a buttery croissant. 

It is also better to make your chai tea blend at home. Although they taste good, chai tea drinks from your neighborhood coffee shop are usually prepared with lots of added sugar. 

Having too much sugar in your drink may negate some of the health benefits mentioned above. So pick up some premium chai tea bags and experiment at home. There are plenty of easy recipes you can try out that put you in control of the sugar content in your drink.

Add Chai to Your Morning with The Republic of Tea

The benefits of adding chai to your spiced tea collection are clear, and a cup a day will brighten your mornings for days to come. 

At The Republic of Tea, we offer you a premium selection of chai tea to suit your tastes. No matter your preference, The Republic of Tea has something for all our Citizens — from traditional chai connoisseurs to green tea and matcha lovers, we have it all. 

If you are not sure what chai tea you would like best, we have you covered as well with our Chai Stackable Tin that provides an opportunity to discover black, green and herbal chai so you can discover your favorite.

We care about our impact on you. For our more health-conscious citizens, we offer all-natural honey and organic sweeteners so you can feel good about the tea you are drinking. We can also promise that all of our premium teas are gluten-free certified by the Gluten-Free Certification Organization (GFCO). So go ahead and peruse our selection of chai tea today! Your body and mind will thank you for the investment in your health.



NCBI. A systematic review and meta-analysis of the effect and safety of ginger in the treatment of pregnancy-associated nausea and vomiting. 


Healthline. Antioxidants Explained in Simple Terms. 


NCBI. Quality, antioxidant activity, and composition of Indian black teas.


NIH. Effect of short-term administration of cinnamon on blood pressure in patients with prediabetes and type 2 diabetes. https://pubmed.ncbi.nlm.nih.gov/23867208/

NIH. The effect of black tea on blood pressure: a systematic review with meta-analysis of randomized controlled trials. https://pubmed.ncbi.nlm.nih.gov/25079225/

NIH. Cinnamon improves glucose and lipids of people with type 2 diabetes. https://pubmed.ncbi.nlm.nih.gov/14633804/

NIH. Black tea consumption and serum cholesterol concentration: Systematic review and meta-analysis of randomized controlled trials. https://pubmed.ncbi.nlm.nih.gov/24972454/

Natural Medicine Journal. The Anti-Inflammatory and Chemopreventative Effects of Chai Tea. https://www.naturalmedicinejournal.com/journal/2010-06/anti-inflammatory-and-chemopreventative-effects-chai-tea


PubMed. Effects of black tea on body composition and metabolic outcomes related to cardiovascular disease risk: a randomized controlled trial.