12 Pu-erh Tea Health Benefits (Backed by Science)

There are thousands of tea varieties out there, each with its own unique characteristics and health effects. Pu-erh tea is one of the most underrated varieties of tea. It’s known for making a remarkable impact on health because pu-erh tea benefits the body and mind.

Pu-erh tea is a variety of fermented tea from China. It comes in both loose leaf and as compressed brick form, known as cakes. A freshly brewed cup of pu-erh tea has a full-bodied flavor and aroma that’s often described as dark fruit, leather and tobacco. It offers a handful of health benefits such as improving digestion, reducing cholesterol, and boosting immunity.

In today’s article, we’ll examine twelve different pu-erh tea benefits. You’ll learn about the flavor profile, origin, preparation and how a cup of pu-erh tea can improve heart health, weight loss and even fight cancer.

What Is Pu-erh Tea?

Pu-erh or pu’erh tea (pronounced [poo-air]) is a unique variety of fermented tea from China’s Yunnan province. Harvesters make pu-erh tea from the leaves of the Camellia sinensis plant. Once harvested, the teas go through a unique fermentation process, which imparts a distinct earthy flavor.

Being a post-fermented tea, it’s then dried and rolled first, and then fermented. This process gives the tea unique characteristics, including its flavor, aroma, and extended shelf life.

This tea offers several health benefits, like aiding digestion, reducing cholesterol levels, improving gut health, and boosting immunity. The caffeine content in pu-erh tea helps stimulate the central nervous system, improves mental alertness, and aids in weight loss.

Pu-erh tea comes in different varieties and is sold as loose leaves and compressed bricks, known as “cakes.” If you want to enjoy this delicious Chinese craftsmanship at your home, choose a high-quality tea cake. Use purified water at boiling temperature for brewing better results. 

Pu-erh Tea Flavor And Aroma

Pu-erh is a fermented tea with a distinct earthy flavor with hints of dark fruit, leather, and tobacco. Generally, pu-erh tea has a full-bodied flavor and aroma. Its taste can vary depending on the region it is from and how it is processed and aged. 

Some people would even compare pu-erh tea because the flavor becomes more complex when aged longer. The older pu-erh teas tend to have a stronger taste, while the younger ones are more subtle. The tea also has a smooth and silky mouthfeel, which makes it unique among other teas.

As it steeps, its flavors become more complex and nuanced, adding layers of depth to each cup. People often compare its bold flavor profile and high caffeine content to coffee due to the similar effects it has.

It comes in two main varieties: Sheng (raw) and Shou (ripe). The raw variety usually has a smooth taste with a mildly sweet aroma of Autumn leaves. On the other hand, the ripe variety is caffeinated with a nutty, earthy flavor and full-bodied texture. It also has a lightly sweet aftertaste with hints of plum or sugarcane.

The Origins of Pu-erh Tea

Pu-erh tea has a rich and fascinating history rooted in China’s Yunnan province. This tea was first used as a trading commodity long before it became famous for its health benefits.

As per records, pu-erh’s processing began during the Tang dynasty (618 – 907 AD). To prepare the tea, people use compressed cakes of leaves, which make storage and transportation easier. Following this, they developed pu-erh into different varieties, like ripe and raw pu-erh.

The name “pu-erh” is derived from a region in Yunnan Province where it is primarily produced. Pu-erh tea production involves three critical steps: leaf selection, sun-drying, and natural fermentation or wet-piling. Ripe pu-erh undergoes post-fermentation, while raw pu-erh endures aging to enhance its quality over time.

How Is Pu-erh Tea Made?

The process of pu-erh tea production is unique, especially when it comes to fermentation. 

The production of pu-erh tea involves two types: Sheng (raw) and Shou (ripe). The Sheng variety ferments naturally by exposure to air over time, whereas the Shou variety experiences forced oxidation, a process that accelerates fermentation.

Pu-erh tea can be consumed in loose leaf form or compressed into cakes or bricks. Brewing pu-erh tea requires high-temperature water 90°C/194°F), which brings out its unique aroma and flavor better.

Here’s a brief overview of how pu-erh tea is made.

Harvesting

In temperate regions, the trees used to make pu-erh tea grow (the Assamica variant of the Camellia sinensis plant). As an evergreen shrub, they’re ready for harvest any time of the year. 

However, the environmental conditions for flavor become optimal during the middle of the spring season, which is why most of the leaf harvest happens during this time.

Pressing

All types of pu-erh tea undergo pressing, including the raw leaves (sheng) and ripe ones that are first matured for several years before compression (shou). 

The compression method varies among manufacturers, ranging from steam pressing to stone pressing.

Tea fermentation

Most types of fermented teas aren’t fermented. Instead, they undergo large-scale oxidation with the help of enzymes within the tea leaves.

However, pu-erh tea is unique because it’s not an oxidized variety but a microbially fermented one obtained with the help of certain bacteria and yeast cells.

Top 12 Pu-erh Tea Health Benefits

Drinking pu-erh tea is not only enjoyable, but it’s also good for your health. Let’s check out some of its most popular pu-erh tea benefits.

1. Boosts your energy levels

Like other varieties of tea, pu-erh tea contains caffeine. Caffeine can significantly improve your physical and cognitive performance within the correct dose. 

This happens because caffeine inhibits phosphodiesterase enzymes and increases the cellular concentration of cyclic adenosine monophosphate (cAMP), the body’s energy currency.

2. Improves your overall heart health

Many studies found that pu-erh tea extract can help improve cardiovascular functions by reducing cholesterol and blood lipid (fat) levels. 

This reduces the risk of atherosclerosis, which can lead to a heart attack, heart failure, and other long-term cardiac problems.

3. Cleanses free radicals

According to a 2004 study, pu-erh tea helps eradicate toxins and free radicals that cause oxidative damage to the body. 

These toxins and free radicals cause various health problems, such as faster aging and long-term organ damage. 

A more recent study confirms the findings of the first one and also associates pu-erh tea extract with improved neurological functions and protection against nerve damage.

4. Fights cancer

Oxidative stress is associated with a higher chance of developing cancers and tumors, so it’s natural that pu-erh tea also fights them.

Additionally, Several studies found that pu-erh tea can directly inhibit the growth of tumor cells and reduce the risks of certain types of cancer, such as breast cancer.

5. Supports bone health

Pu-erh tea also showed promising results in supporting bone health and preventing osteoporosis (bone brittleness).

According to a 2017 study, the tea extract may help reduce the effects of osteoporosis caused by menopause-like effects.

6. Enhances your metabolism and weight loss

Although this topic needs further research to understand its effects, one study established a correlation between adequate pu-erh tea consumption and weight loss.

Another study found that pu-erh extract helps reduce fat storage in the body by downregulating associated enzymes.

7. Reduces stress

The mild sweet aroma and flavor of the pu-erh tea have an unexplained soothing effect on those who drink it. 

Unlike other types of tea, pu-erh tea has a relatively lower caffeine concentration, so it doesn’t cause the stress symptoms associated with high-caffeine varieties. 

Some studies also found that pu-erh consumption reduces symptoms of anxiety and depression associated with extended screen time.

8. Fortifies your immune system to prevent age-related illness

One study found that pu-erh tea extract could decrease inflammatory mediators and agents associated with reduced immunity. 

The study mainly targets immunosenescence, which causes damage to the immune system through aging, further supporting the pu-erh tea anti-aging claims.

9. Acts as digestive support

The pro-digestive properties of pu-erh are among the earliest effects that helped popularize the drink, and modern science also backs up these claims.

According to a 2021 study, pu‐erh tea extracts can alleviate the symptoms of gastrointestinal tract (GIT) inflammation by regulating the balance of healthy gut bacteria.

10. Helps in diabetes management

Diabetes is a severe condition that will affect over 537 million adults in 2021, with the number of diabetes patients expected to reach 643 million by the end of the decade, according to the International Diabetes Federation (IDF).

Although many pharmaceutical companies are racing to find new treatments to manage diabetes, pu-erh can be a natural, safer alternative and an enjoyable beverage.

Recent studies show that pu-erh tea can inhibit alpha-glucosidase enzyme, which helps reduce blood sugar levels. 

Another study found that ripe pu-erh tea showed more potent effects when it came to reducing blood sugar and controlling diabetes and pre-diabetes symptoms.

11. Nourishes your skin

The previously mentioned study of the anti-oxidative effect of pu-erh tea also shows that the extract of both varieties is associated with improved complexion and healthier skin.

Additionally, a multi-national study published in ScienceDirect found that pu-erh tea is rich in polyphenols, catechin, and oligomer. 

These natural chemicals promote our health, including protecting the skin from aging and sunlight damage.

12. Helps in Improving Liver Functions

Studies also show that pu-erh tea may help prevent or treat nonalcoholic fatty liver disease. 

This is based on pu-erh tea extract’s ability to reduce fat storage, as previously established while discussing its weight-loss benefits. 

Another study also revealed that pu-erh tea might reduce steatohepatitis and fatty liver caused by a high-fat diet in mice.

Also, a 2014 study found that pu-erh tea extract might effectively protect against liver damage caused by the higher concentration of certain chemotherapy drugs, such as cisplatin.

What Are The Side Effects Of Pu-erh Tea?

Generally, pu-erh tea is considered safe but has caffeine, which may cause side effects. These side effects can range from mild to severe and vary from person to person.

Some common side effects of pu-erh tea include:

• Frequent urination: pu-erh tea is a diuretic because of its caffeine content. This means it can increase urine production and more frequent bathroom visits.
• Insufficient sleep: Caffeine can interfere with your sleep cycle, which causes difficulty falling asleep or restless sleep.
• Increased heart rate: Caffeine can speed up the heart rate.
• Upset stomach: Like many other types of tea, pu-erh tea is mildly acidic and can irritate the stomach.

These side effects aren’t severe, but you should be careful if you’re hypersensitive to caffeine. It’s a good idea to avoid drinking caffeinated teas right before bedtime. 

Does Pu-erh Tea Have Caffeine?

Yes, pu-erh tea contains caffeine, but it is one of the lowest caffeine tea varieties. 

An 8-ounce serving of pu-erh tea contains approximately 15-60 mg caffeine. In context, black tea of the same serving size contains 40-50 mg and green tea contains 30-50 mg.

The amount of caffeine extracted from pu-erh tea leaves depends on the quantity of tea leaves used, the brewing time, and the water temperature. Using more tea leaves, brewing for longer, and using warmer water will extract a higher concentration of caffeine.

If you’re trying to reduce caffeine intake, simply reduce the brewing time or water temperature. Both will affect the taste and produce a less robust flavor.

How To Brew A Tasty Cup Of Pu-erh Tea

You can brew pu-erh tea with a regular steeping method. However, the traditional gongfu method provides much better results. Here’s how to use it with pu-erh tea:

1. Fill a teaware, preferably a Yixing teapot, with one tablespoon of tea leaves for every 8 ounces of water.
2. Activate the tea leaves by washing them with hot water. Leave them for 15-20 seconds, then discard the water to avoid bitterness.
3. Repeat the washing step if necessary
4. Infuse the tea leaves and let them steep in boiling water for 30 seconds before adding the rest. You can re-steep the leaves up to 12 times before you exhaust their flavors.

Brew your pu-erh tea in a Yixing teapot if you have it. They’re handmade teapots by skilled artisans and made by molding the clay by hand, firing it at a high temperature, and then polishing it to give it a smooth finish. Due to the clay, Yixing teapots retain flavor well and get seasoned after each brew.

FAQ About Pu-erh Tea Benefits

Is pu-erh tea good for kidneys?

Pu-erh tea has been known for its potential health benefits. Studies suggest that consuming pu-erh tea may positively impact kidney function by maintaining normal blood pressure, lowering bad cholesterol levels, and reducing inflammation.

In fact, the catechins found in pu-erh tea could stabilize any inflammatory responses leading to improved kidney function by reducing oxidative stress and damage caused by free radicals. Moreover, it’s known to improve gut health by promoting healthy digestion and detoxification, improving overall kidney function.

When should I drink pu-erh tea?

Pu-erh tea can be consumed at any time of the day. Drinking pu-erh tea after meals can aid digestion and help to reduce fat absorption. Additionally, drinking pu-erh tea in the morning may boost metabolism and provide energy for the day ahead.

Is pu-erh tea good for sleep?

Pu-erh tea has been known to have numerous health benefits, but there’s very little evidence to prove that it’s good for sleep. Some people find that pu-erh tea has a calming effect that can help with relaxation. However, pu-erh tea contains caffeine, a stimulant that disrupts regular sleeping patterns. Fortunately, the caffeine content in puer tea is generally lower than other tea types, such as black or green tea. It’s best to avoid drinking pu-erh close to bedtime if you’re sensitive to caffeine.

Can I drink pu-erh tea every day?

Yes, you can drink pu-erh tea every day. Drinking pu-erh tea on a daily basis can provide numerous health benefits. Pu-erh tea has the ability to aid digestion, promote weight loss, and regulate blood sugar levels. This tea also packs antioxidants that enhance heart health.

Is pu-erh tea a detox tea?

Pu-erh tea may have detoxifying properties, as it contains compounds that aid liver function and digestion. The tea’s high amounts of antioxidants and flavonoids can also help remove harmful toxins from the body.

Drinking pu-erh tea regularly can improve digestion and metabolism, resulting in a natural detoxification process for the body. However, it is essential to note that drinking this tea alone will not guarantee complete detoxification. It should be coupled with a healthy diet and lifestyle choices.

Final Thoughts

Pu-erh tea is an often underrated tea that has a unique flavor and multiple health benefits that are worth exploring. Originating from China, this fermented tea, available in loose leaf or compressed brick form. If you’ve never tried it then you’re missing out on this unique flavor profile, likened to dark fruit, leather, and tobacco.

There are numerous pu-erh tea benefits that are remarkable for the body. From its influence on digestion, cholesterol reduction, and immunity boosting, to its effects on heart health, weight loss, and even cancer prevention. Pu-erh tea truly stands as a great variety in the world of teas.