Picture this: you’re making your morning chai, the aroma of cinnamon and cardamom filling the kitchen, and your child asks, “Can I have some too?”

It’s a familiar moment in many homes. Tea is more than just a drink - it’s routine, comfort, and connection. As chai continues to grow in popularity as a fragrant, milk-based alternative to plain tea, more families are sharing the ritual together. If you’re curious about how this spiced blend became a global favourite, you can explore a brief history of Chai. 

But when it comes to children, that cosy moment often comes with a pause.

Is it safe for kids to drink tea - especially chai?

Short answer: yes, but because chai contains caffeine, age, portion size, and timing all matter.

What Age Can Kids Drink Tea?

Many parents feel comfortable offering a small, milky tea around age 10 to 12. However, medical research focuses on caffeine exposure rather than tradition.

A major scientific review on caffeine use in children explains that caffeine affects the central nervous system and can influence sleep, behaviour, and heart rate in young people (1). A systematic review on caffeinated drinks for children suggests limiting caffeine intake to approximately 2.5 mg per kilogram of body weight per day (2).

Because chai is made from black tea, caffeine levels depend heavily on brewing strength. Understanding chai caffeine helps parents make informed decisions. Some children are more reactive than others, often described as caffeine sensitivity.

Children and Chai: What Parents Should Know

Caffeine is the primary reason chai should be moderated in children. Research shows it may disrupt sleep, increase anxiety, and affect attention and mood (1). A 2020 NIH study linked higher caffeine intake with poorer cognitive outcomes in school-aged children (3).

Sleep is often the first area affected. Drinking chai too late in the day can interfere with rest, which is why understanding chai before bed matters. Timing also plays a role, and the best time to drink chai is generally earlier in the day.

Black tea also contains tannins, which can bind to iron and reduce absorption if tea is consumed with meals. This is especially important during growth phases. Serving chai between meals rather than alongside iron-rich foods may help minimise this effect.

Another consideration is sugar. Many café-style versions contain added sweeteners. Reviewing chai sugar levels can help families make better decisions. When preparing chai at home, proper brewing methods allow better control over strength and sweetness.

Pros and Cons of Kids Drinking Chai

When deciding whether to introduce chai to children, it helps to weigh potential benefits against possible risks.

In short, the benefits are largely social and cultural, while the risks are primarily linked to caffeine exposure and timing.

While chai spices such as cardamom, cinnamon, ginger, and nutmeg are common culinary ingredients, the black tea base means chai is not caffeine-free. Families seeking reduced caffeine options may consider decaf chai.

Age-Based Guidance for Mindful Chai Consumption among children

For babies under 12 months, tea and chai are not recommended. A clinical review noted that herbal tea use in infants is not well studied and dosing remains unclear (4).

For toddlers aged 1 to 2 years, caffeinated drinks including chai should be avoided. Paediatric guidance confirms that coffee and caffeinated tea are not appropriate for young children (5).

Between ages 2 and 5, caffeine intake should remain minimal. Chai is generally not recommended due to its black tea base.

From 6 to 11 years, occasional weak, milk-forward chai may be introduced in small portions. Keep servings earlier in the day and avoid daily consumption.

From 12 years onward, moderate caffeine intake becomes more common, though sleep, hydration, and balanced nutrition remain important.

Is Tea Safe For A Toddler?

Before offering tea to toddlers, consider allergies and sensitivities. Signs of allergic reaction may include hives, swelling of lips or throat, vomiting, diarrhoea, or irritability. Never give honey to children under 12 months. If your child experiences reflux, strong spices or milk may aggravate symptoms, as discussed in chai and reflux.

The Bottom Line for Parents

Children can drink tea, but chai should be treated as a caffeinated beverage and adjusted according to age. Under 5, avoid caffeinated tea. Between 6 and 11, offer occasional weak chai with plenty of milk. From 12 onwards, moderate intake earlier in the day is generally acceptable.

Every child is different. If your child has anxiety, low iron, reflux, or another medical condition, consult your General Practitioner before introducing caffeine.

If you choose to introduce chai, preparing it at home allows you to adjust strength and portion size appropriately for your child’s age. View Monk’s Chai blends here: https://monkschai.com/collections/all

References

(1) Temple JL. Caffeine Use in Children: What We Know, What We Have Left to Learn. Neuroscience & Biobehavioral Reviews. 2009. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC2699625/

(2) Ruxton CHS. The suitability of caffeinated drinks for children: A systematic review of randomised controlled trials, observational studies and expert panel guidelines. Journal of Human Nutrition and Dietetics. 2014. Available at: https://pubmed.ncbi.nlm.nih.gov/25099503/

(3) Liska D et al. Caffeine Intake and Cognitive Functions in Children. 2020. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC7530045/

(4) Ernst E. Are herbal teas safe for infants and children? 1989. Available at: https://pubmed.ncbi.nlm.nih.gov/2673167/

(5) KidsHealth. When Can I Drink Coffee or Tea? Akron Children’s Hospital. Available at: https://www.akronchildrens.org/kidshealth/en/kids/when-coffee-tea.html