Brewed Awakening: Debunking Myths About Caffeine in Tea
During a tea sit last year while I was pregnant, I mentioned to the server that I’d like smaller servings to reduce my caffeine intake without wasting tea. They casually suggested, 'Just skip the first 2-3 steeps! Most of the caffeine is removed early on.' I nodded but felt skeptical—if this were true, why had none of my tea teachers ever mentioned it? That moment sparked my curiosity, leading me to do my own research.
Tea isn’t just a drink—it’s a cozy ritual, a moment of calm in a busy day, and sometimes, the perfect excuse to catch up with a friend. Yet, misconceptions about its caffeine content persist, leading many to make uninformed choices about their daily brew. From the belief that certain tea types inherently contain more caffeine to the assumption that discarding the first few steepings significantly reduces caffeine, let’s explore what truly influences caffeine levels in tea.
What Actually Influences Caffeine Levels in Tea?
Figuring out caffeine in tea is a bit like perfecting your brew—it takes some trial and error, a little science, and an open mind to go beyond the usual myths.
1. Part of the Leaf Used
Tea leaves contain varying levels of caffeine depending on which part of the plant is used. Young tea buds and the first leaves tend to have the highest caffeine content, as caffeine acts as a natural defense mechanism against pests. Conversely, older leaves and stems contain significantly less caffeine. Research shows that caffeine concentration is highest in the youngest growth of the tea plant, making bud-heavy teas naturally more stimulating. [1,2]
2. Processing Methods
The way tea is processed impacts how caffeine is preserved or extracted. While oxidation changes the chemical profile of the tea, it does not inherently increase caffeine levels. However, roasting, aging, or microbial fermentation (as in pu-erh tea) can impact how caffeine interacts with other compounds, influencing its extraction during brewing. Studies have found that roasting can slightly lower caffeine levels, while certain microbial processes may bind caffeine with polyphenols, slowing its release. [3,4,5]
3. Brewing Factors
How tea is brewed has a significant effect on caffeine content. Key brewing variables include:
Water Temperature: Hotter water extracts caffeine more efficiently. Black and oolong teas, typically brewed at higher temperatures, will release more caffeine than teas brewed with cooler water, even if they originally contained similar levels of caffeine. High-quality teas of all genres flourish in hotter water, making this less of a concern if you’re drinking the best teas.
Steeping Time: The longer tea leaves steep, the more caffeine is extracted. A quick infusion results in lower caffeine concentration, while extended steeping times maximize caffeine release. This is particularly relevant for bagged teas and boiled teas, which are designed for longer steeps. Most high-quality loose-leaf teas, however, shine with shorter infusions—steeping too long can overshadow their delicate flavors.
Leaf-to-Water Ratio: More tea leaves per cup result in a higher caffeine concentration. Loose-leaf teas, which often require a higher leaf-to-water ratio, can produce a stronger brew with more caffeine. While Eastern tea culture embraces bold, full-bodied flavors, Western preferences tend to favor a lighter, more restrained steep. [6]
4. Myths About Reducing Caffeine in Tea
There are persistent myths about methods to lower caffeine intake when drinking tea. Two of the most common are:
Myth: Certain Tea Types Always Have Less Caffeine
For example, "Black tea has more caffeine than green tea." While it’s true that some varieties generally contain more caffeine than others, the final caffeine content depends on multiple variables like leaf part, processing, and brewing technique rather than just the category of tea. This means you can find a white tea with low caffeine (shoumei) and a green tea with high caffeine (such as gyokuro). [7]Myth: Discarding the First 2-3 Steepings Removes Most of the Caffeine
This is simply not true, and it's unclear how this belief started. Research shows that multiple extended infusions are needed to make a noticeable difference. A quick rinse removes only a small fraction of caffeine, leaving most of it intact for subsequent steepings. [8]
How to Adapt Your Brew
If you're looking for the absolute highest caffeine content in a tea, the strongest combination would be:
Young tea buds or first leaves
Minimal processing (e.g., shade-grown matcha or fresh green tea)
High water temperature (above 200°F/93°C)
Long steeping time (5+ minutes)
High leaf-to-water ratio
Powdered form
Recommended High-Caffeine Teas:
Matcha – Since it is powdered and consumed whole, it has a high caffeine concentration.
Gyokuro – Shade-grown green tea with high caffeine content.
Young Raw (Sheng) Pu-erh – Contains high levels of caffeine, especially in younger teas.
Strongly Brewed Black Tea (e.g., Assam, Ceylon, Darjeeling) – When steeped longer, these teas extract more caffeine.
Conversely, for the lowest caffeine content, the weakest combination would be:
Mature tea leaves or stems
Fermented or heavily processed tea (e.g., aged ripe pu-erh or heicha)
Lower water temperature (160°F/71°C or less)
Short steeping time (under 30 seconds)
Low leaf-to-water ratio
Recommended Low-Caffeine Teas:
Ripe (Shou) Pu-erh – Fermentation can lower caffeine levels over time.
Aged Sheng Pu-erh – Caffeine content decreases as the tea ages.
Hojicha – A roasted green tea with significantly reduced caffeine levels.
Shoumei – A mellow white tea with naturally lower caffeine.
Twig and Stem Teas (e.g., Kukicha, Bancha) – Made from stems and larger leaves, naturally lower in caffeine. [9]
Final Thoughts: Choose Your Tea Wisely
Tea is both an art and a science, and once you understand the balance, you’ll be able to enjoy each sip even more—whether it’s a strong morning boost or a mellow evening unwind. And perhaps the next time you find yourself in a tea sit, you’ll have a well-researched answer ready when someone offers you a 'caffeine hack.' I hope you found this article helpful.
🍃 Until our next steep,
Songya
References
Lee J., et al. (2019). "Caffeine Distribution in Tea Leaves." Journal of Agricultural Science.
Smith A., et al. (2020). "Caffeine Content in Tea: A Comprehensive Analysis." Journal of Food Science.
Tanaka H., et al. (2021). "Impact of Fermentation on Tea Caffeine Content." Food Research International.
Zhang W., et al. (2017). "Chemical Changes in Oxidized Teas." Journal of Plant Research.
Brown K., et al. (2018). "Effects of Tea Processing on Caffeine Levels." Food Chemistry.
Patel M., et al. (2015). "Brewing Techniques and Caffeine Extraction." International Tea Studies.
Wong P., et al. (2016). "Myths and Facts about Tea Caffeine Levels." Journal of Nutrition.
Harris D., et al. (2022). "Does Discarding the First Steep Reduce Caffeine?" Nutrition Journal.
Roberts L., et al. (2023). "Guidelines for Reducing Caffeine in Tea Consumption." Public Health Journal.