Turkish tea is not something you drink, but it is an integral part of day-to-day life, whether you’re chatting with friends in Istanbul’s cafes or sitting alone in the countryside. This strong, dark beverage is poured into delicate tulip glasses and carefully made, thus representing long-established traditions. However, even the most loved habits may have questions. Are there side effects lurking in the steam?
Millions of people drink Turkish tea daily, but not all of them are aware of its potential health impact when consumed frequently or in high quantities. This article takes a closer look at the lesser-known side effects of Turkish tea using real stories, trusted research, and expert insight — so you can keep sipping mindfully and confidently.
My Turkish Tea Journey: When Passion Met a Health Wake-Up Call
I was in love with Turkish tea in Istanbul, with its strong taste, the nice tulip-shaped glass, and the soothing ritual of savoring a cup. I used to have five or six a day, and never mind. However, after a short period, I began to observe specific alterations: sleeping difficulties, iron deficiency, and mild stomach discomfort. That was when I stopped and conducted my research on the science. I found that the side effects were not imaginary, and not only on my side, but on many tea drinkers as well. Had I known back then what I know now, I would have handled the situation differently.
What Is Turkish Tea Made Of?
Turkish tea is prepared using Camellia sinensis leaves, the same plant used to produce black tea worldwide, but it is brewed and served differently. It is robust, typically unsweetened, and served in a special tulip glass that complements both its appearance and taste. Although others may use lemon or a sugar cube, you will hardly find a traditional Turkish brew that uses milk.
The brewing process uses a çaydanlık, or double teapot, where the top holds the tea concentrate and the bottom contains boiling water. This provides the drinkers with complete control of the strength of the tea. The longer it is brewed, the richer the flavor, and the more caffeine it contains.
Black tea is the traditional choice, but herbal Turkish teas, such as rosehip, apple, or sage teas, are also very popular. They are, of course, caffeine-free and easier on the stomach, making them an excellent alternative to traditional Turkish tea, especially for those who do not tolerate its effects.
Is Turkish Tea Harmful? Debunking Myths
The Misconception: Strong Flavor Means Safe or Healthy
Another popular belief about Turkish tea is that it is healthier than other kinds of beverages due to its strong taste and the lack of milk. Although it is a fact that this traditional brew contains antioxidants, strength is not the only factor in determining safety. Highly concentrated tea, particularly when consumed in large quantities, poses some health hazards that can be overlooked by occasional drinkers or tourists.
When Too Much Turkish Tea Becomes a Health Concern
It is safe to consume 1-3 cups of Turkish tea per day, which can even promote digestion and mental sharpness. However, when the intake exceeds 5 cups daily, side effects may occur. These comprise sleeping disorders, elevated heart rate, slight dehydration, and, more importantly, decreased absorption of nutrients, especially iron. Excess consumption is hazardous to caffeine-sensitive individuals, pregnant women, or individuals with underlying health conditions, such as anemia.
Common Side Effects of Drinking Turkish Tea
1. Caffeine Sensitivity: Know Your Limits
Turkish tea, just as other black teas, has moderate amounts of caffeine, which are approximately 50 – 70mg per glass. In others, particularly among the sensitive individuals to stimulants, this may result in tangible effects like restlessness, nervousness, or a fast-beating heart. Consumption of it at late hours of the day can also disrupt sleep. According to me;
“Excess caffeine can disrupt sleep patterns, especially when consumed late.”
2. Sleep Disturbance and Insomnia
If you have difficulties falling asleep or staying asleep after drinking Turkish tea, you are not alone. Caffeine inhibits adenosine, which is the chemical in the brain that makes you sleepy. Excessive consumption, particularly in the afternoon or evening, may cause you to develop insomnia, poor sleep quality, and even fatigue on the following day.
3. Iron Absorption & Tannins: A Hidden Concern
Turkish tea contains high amounts of tannins, which are natural compounds that bind to non-heme (plant-based) iron in your food, making it difficult for your body to absorb. This is particularly vital to vegetarians, pregnant women, or individuals with anemia. To minimise this effect, try drinking tea between meals instead of during meals.
4. Tooth Discoloration from Regular Consumption
The dark color of Turkish tea can cause tooth discoloration, particularly when consumed daily. The color stains enamel with time, just like coffee or red wine. This does not harm you, but it can dull your smile. Rinsing with a straw, brushing, and frequently rinsing after drinking can help prevent visible staining.
5. Stomach Discomfort on an Empty Stomach
Strong tea can be upsetting to your stomach when taken without food. You may experience nausea, acid reflux, or bloating, especially when brewing for an extended period to achieve a richer flavor. To reduce this, avoid drinking Turkish tea on an empty stomach or opt for lighter ones if you are sensitive.
Turkish Tea and Special Health Conditions
Pregnancy and Turkish Tea: What to Know
Turkish tea contains caffeine, which, when consumed in moderation, is generally considered safe during pregnancy. Professionals advise that the maximum amount of caffeine that should be consumed daily should not exceed 200mg. Pregnant women should drink no more than 120mg of caffeine a day, so no more than 120mg of caffeine in a small glass of Turkish tea.
Additionally, it is advisable not to consume tea during meals, as the tannins it contains can reduce iron absorption in the body. Iron is a mineral that is already in high demand during pregnancy.
Blood Pressure Considerations
Individuals with high blood pressure or heart-related issues should avoid caffeine because it elevates blood pressure temporarily. This is especially true when consuming concentrated and intense tea. Although the occasional consumption may not do any harm, it is prudent to observe your reaction and not to over-consume it in case you are sensitive or medically restricted.
Diabetes and Sugar Intake: Hidden Risks
Although traditional Turkish tea is typically sugar-free, it can be accompanied by sugar cubes, Turkish delight, or pastries. This is a bad habit for people with diabetes or those who monitor their blood sugar levels. The best approach is to take your tea as it is (without sugar) and avoid sweet snacks, especially when you consume them several times a day.
How to Enjoy Turkish Tea Without Side Effects
1. Watch Your Daily Intake
To minimize side effects, consume no more than 2-3 glasses of Turkish tea per day. This is particularly necessary if you are sensitive to caffeine, as larger doses may cause restlessness or sleep disorders.
2. Choose the Right Time to Drink
Timing matters. Take your tea between mid-morning and early afternoon, and never have it within 1 hour of a mealtime. This helps preserve the body’s capacity to absorb iron, especially the vegetable-based form (non-heme iron), which is more readily inhibited by tannins in tea.
3. Try Caffeine-Free Herbal Alternatives
You want the flavor and not the caffeine? Then take herbal teas of Turkey, such as:
- Apple tea – naturally sweet and comforting.
- Linden flower (ıhlamur) – soothing and great for relaxation.
- Rosehip tea – is rich in vitamin C and antioxidant support.
4. Smart Brewing Techniques to Reduce Caffeine & Tannins
In case you are making black Turkish tea and would like to make it less intense:
- Reduce the steeping time to 5-7 minutes.
- Dilute the concentration by adding more hot water.
- Combine herbal tea and black tea to create a more balanced cup.
FAQs on Turkish Tea Side Effects
Does Turkish tea cause dehydration?
Turkish tea also has some slightly diuretic caffeine. Nevertheless, most healthy people do not get much dehydrated when they drink it in moderation. A couple of cups of tea will not dehydrate you as long as you drink enough fluids in general.
Can children drink Turkish tea safely?
Turkish tea can be enjoyed by children when brewed lightly, decaffeinated, or from herbal types of tea, such as linden or rosehip. Children should not be given strong or caffeinated drinks, as caffeine can disrupt their sleep and concentration.
What are the benefits and risks of Turkish tea?
Turkish tea has several positive effects, including enhancing antioxidant activity, improving heart health, mental alertness, and providing mild digestive support. There may be risks associated with overconsumption, including insomnia, poor iron absorption due to tannins, and stomachaches, especially when taken on an empty stomach.
How does Turkish tea compare to coffee?
Compared to coffee, Turkish tea has:
1. Less caffeine, making it gentler on your nervous system.
2. Lower acidity, which may be easier on the stomach.
3. A milder habit-forming effect, though both drinks can be addictive. Tea is more tolerable to consume frequently throughout the day.
Final Thoughts
Turkish tea is not a drink; it is a cultural and traditional daily ritual. Although it provides soothing taste, social connection, and specific health effects, the most essential thing is to enjoy it mindfully. In case you have insomnia, iron deficiency, or delicate digestion, it may be helpful to change the pattern and timing of your drinking. Based on my experience in Turkey, it is essential to recognize the signals of your body and make minor adjustments to ensure you continue to enjoy Turkish tea without undesirable side effects.
