Side Effects Of Excessive Green Tea Consumption

Green tea has earned global recognition as a “super drink” loaded with antioxidants, polyphenols, and metabolism-boosting compounds. While moderate consumption has several proven benefits, excessive intake can do more harm than good. Many people assume that because it is natural, green tea is free from risks. However, the truth is that too much green tea can negatively impact your body in multiple ways.

1. Caffeine Overload

Though green tea contains less caffeine than coffee, multiple cups can still lead to jitteriness, restlessness, headaches, and even insomnia. Drinking it in the evening or night may interfere with deep sleep, causing fatigue the next day.

2. Digestive Problems

Green tea is mildly acidic. Consuming it on an empty stomach or in large quantities can cause nausea, stomach irritation, and even acidity. People prone to acid reflux or gastritis may find symptoms worsening with overconsumption.

3. Liver Health Concerns

Research shows that green tea extracts in supplements, when consumed in excess, may strain the liver. While brewed tea is usually safe, very high doses of catechins can cause liver inflammation.

4. Nutrient Absorption Issues

One of the lesser-known side effects of excessive green tea is its effect on iron absorption. The tannins in green tea bind with iron from plant-based foods, reducing its absorption. Over time, this may contribute to iron deficiency anemia, especially in vegetarians and women.

5. Bone and Kidney Health Risks

Excessive caffeine may lead to calcium loss, indirectly affecting bone strength. Some studies also suggest a link between high green tea consumption and increased kidney stone risk due to oxalates.

6. Who Should Be More Careful?

• Pregnant and breastfeeding women – Too much caffeine can affect the baby.
   

• People with liver disorders – Should avoid green tea supplements.
   

• Anemia patients – Excessive intake can worsen iron deficiency.
   

• Insomniacs – Green tea can further disturb sleep patterns.
   

7. Safe Consumption Levels

Most experts recommend limiting green tea to 2–3 cups daily. This ensures you get the health benefits of antioxidants without side effects. Exceeding 5 or more cups daily may put you at risk of the problems mentioned above.

8. Healthier Ways to Enjoy Green Tea

• Drink between meals, not with meals, to avoid iron absorption issues.
   

• Avoid drinking it late at night to prevent sleep disruption.
   

• Stick to natural brewed tea rather than concentrated supplements.
   

• Pair it with a balanced diet to maximize its benefits.
   

Conclusion

Green tea is undoubtedly a healthy beverage when consumed in moderation, but like everything, excess is harmful. From digestive issues and sleep problems to liver strain and anemia, the risks of excessive consumption are real. If you notice unusual fatigue, acidity, or poor sleep and drink multiple cups daily, it may be time to cut back.

To keep track of your health, you can book a Liver Function Test, Iron Studies, or a Complete Health Package from SecondMedic (Thyrocare) with expert doctor advice for safe and balanced wellness.