14 Outstanding Pu-Erh Tea Benefits and Side Effects are proven

Unlike other teas, many Pu-erh tea benefits set it apart from other teas.

From aiding digestion to promoting heart health, Pu-erh tea has many potential benefits you may have yet to learn about. 

In this article, we will explore the various benefits of Pu-erh tea and why you should consider adding it to your daily routine. 

Today, I want to highlight 14 health benefits of pu erh tea.

Quotes of tea at Today

“When one sips Raw Puerh tea it should very quickly turn sweet in the mouth. The stronger, more long lasting, more even the flavour, the better the tea.“

14 pu-erh tea benefits

Benefit # Description Key Points
1 Increases Energy Less caffeine, boosts energy/focus
2 Promotes a Healthy Heart Lowers bad cholesterol, supports good cholesterol
3 Cleanses Toxins Enhances cleansing, supports gut health
4 Prevents Cancer Suppresses cancer cell growth
5 Protects Bone Health Encourages bone mass/strength
6 Aids in Weight Loss Helps digestion, breaks down fats
7 Reduces Stress Contains GABA/theanine, promotes sleep
8 Prevents Illness Rich in antioxidants/Vitamin C
9 Digestive Aid Enhances healthy bacteria, aids fat digestion
10 Diabetes Management Lowers fasting blood sugar
11 Rich in Antioxidants Protects cells, helps immune system
12 Benefits for Skin Anti-aging, protects elastin, reduces acne
13 Cognitive Health Benefits brain health
14 Anti-Inflammatory Properties Contains Asperglaucid/neoechinulin A

1. Increases Energy

Usually, most people drink coffee to stay awake because coffee contains caffeine. Because of this, Pu-erh tea is also prevalent because each cup of pu-erh tea has less than 60 to 70 milligrams of caffeine compared to 105 milligrams in a standard cup of coffee. This makes pu-erh pu-erh tea chosen by people who can’t drink coffee.

Drinking a cup of pu-erh tea, which originated from Yunnan province, boosts your energy and focus. The best time for pu-erh tea to help you wake up and regain focus should be in the morning or early afternoon to return to work full of energy.

2. Promotes a Healthy Heart

If you drink a cup of pu-erh tea daily, you can enjoy a delicious and pleasant beverage while reducing your risk of heart disease. This is because raw pu-erh ( (Sheng) helps produce lovastatin, a natural statin commonly used to get Cholesterol reduction and prevent heart disease. A Chinese tea study found that pu-erh tea can lower bad cholesterol, or LDL cholesterol, and prevent obesity-related diseases.

During the study, Pu-erh tea was fed to rats on a high-fat diet for eight weeks, which resulted in decreased cholesterol and triglyceride levels, which are typically related with obesity. Furthermore, pu-erh tea improved my good cholesterol, known as HDL cholesterol, which decreased my chance of heart disease. When I drink regular pu-erh tea, I know it benefits heart health by decreasing cholesterol and triglyceride levels.

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3. Cleanses Toxins and Free Radicals

health benefits of pu erh tea

To begin with, it assists in digestion and includes many polyphenols that aid in removing toxins and free radicals from our systems. Also, Pu’er tea is known to have statins that can lower my cholesterol and improve my heart health. Another great benefit is its ability to support my gut health by providing various beneficial bacteria.

I also appreciate Sheng Pu-erh tea (Raw Pu-erh) can increase my body’s oxygen through its oxidizing properties. This enhances circulation and blood flow, which can help fight headaches and migraines. Plus, by reducing free radicals that can cause serious illnesses, Pu-erh tea helps me feel more refreshed and energized.

Traditional Chinese medicine has long used Pu-erh tea to aid the spleen and stomach filter toxins throughout the body. Drinking Pu-erh tea daily is a great way to enjoy consistent health benefits, or I can use it periodically as a cleanser to restore essential body functions. With simple sugars and micro-organisms, Pu-erh tea helps my spleen cleanse my blood and remove free radicals, making me healthier and happier overall.

4. Prevents Cancer

According to research, regularly drinking pu-erh tea can fight cancer and prevent the growth of new cancer cells.

Benefits of Pu Erh Tea on Health

A study by Kunming University of Science and Technology showed that Pu’er tea’s components could target specific tumor cells with minimal side effects.

In contrast, another study found that pu-erh tea can limit cancer cell development by reducing cell proliferation. This may be because the oxidized tea polyphenols scavenge free radicals and stop the production of abnormal cells.

These findings are promising, but it’s important to remember that pu-erh tea should not be used as a cancer treatment without consulting your doctor first.

We should incorporate it into a healthy daily routine for the best results.

5. Protects Bone Health

Did you know that the older you get, the more your bones will age, increasing your risk of severe bone diseases like osteoporosis?

Being inactive and lacking essential vitamins and minerals can also contribute to weaker bones, as can habits like smoking and drinking alcohol.

However, animal studies have indicated that tea polyphenols can aid in the development of increased bone mass and strength. These polyphenols also have anti-inflammatory antioxidants, which can help reduce pain and suffering.

It’s fantastic that ripe Pu-erh (Shou) tea is not only a healthy drink, it also has a positive effect on bones.

While more research is needed to understand the benefits fully, incorporate tea into your daily routine as a precaution.

However, tea is not a cure-all, so if you have any signs of bone loss, see your doctor for a complete check-up.

6. Pu-erh tea benefits weight loss

In Asia, people often drink Pu-erh tea to lose weight. This tea has lovastatin, which aids digestion and relieves constipation. In addition, Pu-erh tea contains antioxidants and polyphenols that help your body digest food and break down fats. But just drinking Pu-erh tea won’t help with weight loss. You also need to exercise regularly and eat a healthy diet.

benefits of pu erh tea for weight loss

Fortunately, studies have shown that drinking Pu-erh tea can help you lose weight with a healthy lifestyle. It blocks the production of fatty acids in your body, which can prevent the creation of excess fat. In addition, drinking Pu-erh tea encourages your body to produce hormones that reduce heavy acid stores.

One study found that people who drank Pu-erh tea after a meal lost about 3% of their body fat. And the best part is that there were no other dietary restrictions for the participants. So, to lose weight and improve digestion, consider adding a cup of Pu-erh tea to your daily routine.

7. Reduces Stress

If you’re looking for a way to reduce stress, consider drinking Pu-erh tea for detoxification. Despite containing caffeine, this fermented tea from China won’t make you jittery like a coffee can. Its anti-inflammatory properties can help you relax, especially when dealing with minor aches and pains.

what is pu erh tea benefits

Pu-erh tea contains two phytochemicals, GABA and theanine, known for their stress-reducing effects. GABA can help to reduce anxiety, while theanine can increase the production of melatonin, a hormone that can improve sleep quality and help you feel calmer throughout the day.

One study completed by the US National Library of Medicine found that aged tea can protect the nervous system and regulate healthy sleep cycles, decreasing stress and anxiety. So, if you’re looking for a natural way to reduce stress and improve your overall well-being, try adding Pu-erh tea to your daily routine.

8. Prevents Illness

Drinking a Yixing clay teapot of Pu-erh tea daily can bring many health benefits. This brewing Pu-erh tea is packed with antioxidants and vitamin C, making it a great ally in preventing illnesses like the common cold and flu.

Pu-erh tea undergoes fermentation, unlike other teas, further enhancing its antioxidant content. Since it is derived from the Camellia sinensis plant, Pu-erh tea also contains more antioxidants and disease-fighting catechins than herbal teas.

9. Digestive Aid

Why does pu-erh tea help with digestion aid?

pu erh tea health benefits

The combination of acids and beneficial bacteria in the stomach and intestines breaks down our food. Interestingly, Shou Pu-erh tea (Ripe Pu-erh) contains microorganisms that have been shown to enhance the presence of healthy bacteria in our digestive system. This, in turn, can contribute to better digestion. That’s why enjoying a cup of Pu-erh tea after a full meal is good for rdigestion.

One study found that pu-erh tea aids are explicitly fat digestion. This is one of the reasons why people often associate drinking tea with weight loss. By promoting a balanced and supportive environment for the beneficial bacteria in our gut, Pu-erh tea can contribute to improved metabolism and the overall health of the digestive system.

10. Diabetes Management and Prevention

In 2015, a fascinating study published in the Journal of Food & Function caught the attention of researchers. It explored the effects of Pu-erh tea on blood sugar, both in test tubes and in rats. These findings are remarkable, especially for people with diabetes or those at high risk for Type 2 diabetes.

As you probably know, diabetes is a metabolic disorder characterized by insufficient insulin production or the body’s improper response. This leads to high blood sugar levels instead of being absorbed by the cells for energy.

The meta-analysis showed a pleasing effect of Pu-erh tea. It offers a significant anti-hyperglycemic impact and lowers fasting blood sugar in the long term.

Therefore, Pu-erh tea helps to manage and prevent diabetes.

11. Antioxidants

Like other teas, Pu-erh tea is packed with antioxidants, essential in protecting our cells from damage caused by free radicals. These potent compounds also help our immune system. According to experts at the Mayo Clinic, free radicals are thought to contribute to developing severe health conditions, including heart disease.

Some people have changed their coffee habits to drinking Pu-erh tea to boost alertness, manage high cholesterol, fight obesity, control diabetes, and deal with many other medical conditions.

12. Pu-erh tea benefits for skin

Your skin is a reflection of your age.

Pu-erh tea is packed with antioxidants like tannins, polyphenols, and flavonoids, well known for their anti-aging properties.

In addition, Pu-erh tea can protect elastin in the skin. Loss of Elastin is the leading cause of skin aging. Its abundant beneficial nutrients and phytonutrients make it a great addition to any skin care regimen.

Studies have shown that drinking Pu-erh tea regularly can even help reduce acne. So drinking this unique tea is a healthy and fun way to care for your skin that can help maintain skin health and minimize sun damage.

In short, by drinking Pu-erh tea, you give your skin the love and support it deserves. This friendly and effective beverage can keep your skin radiant, healthy, and youthful for years.

13. Cognitive Health

Many scientific studies have devoted their attention to exploring the effects of Pu-erh tea on the brain. It turns out that Pu-erh tea is not only delicious but also beneficial for brain health. It can potentially assist and manage brain-related conditions such as epilepsy and dementia.

In short, Pu-erh tea is more than just an enjoyable beverage. It’s a natural way to promote a healthy brain and potentially mitigates specific brain-related challenges.

14. Anti-Inflammatory Properties

Both raw and cooked Pu-erh tea contains many compounds with remarkable anti-inflammatory properties. Interestingly, some of these substances, such as Asperglaucid and neoechinulin A, are produced by specific bacteria during the fermentation of Pu-erh tea.

By harnessing these beneficial compounds, Pu-erh tea offers many health benefits stemming from its antibacterial and anti-inflammatory properties. So sipping a cup of Pu-erh tea can improve your overall health and make you healthier.

Pu erh tea benefits and side effects – precautions

Pu-erh tea contains caffeine and fermentation Puerh tea processing, so it is inevitable to have side effects. Let’s take a look at some notable side effects that can occur when using Pu’er:

Sleep disorders

Drinking too much Pu-erh tea, which is naturally caffeinated, can interfere with your sleep.

Caffeine can inhibit the production of melatonin, a hormone that signals your body that it’s time to go to sleep.

Studies show this can lead to poor sleep quality. Chronic sleep deprivation is associated with an increased risk of health problems such as obesity, depression, cognitive decline, and poor blood sugar control. It is necessary to understand your own needs to use tea properly.


Some ingredients in Pu-erh tea can cause nausea, especially when taken in large amounts or on an empty stomach.

Tea leaves contain tannins, which give the tea a bitter and dry taste. These tannins are acidic, which can mess up your digestive system and lead to symptoms like nausea or an upset stomach. This side effect will happen to each person’s body. It would help if you tried it in small doses to see how your body reacts to Pu-erh tea.

Restlessness and anxiety

Caffeine is found naturally in tea leaves, and consuming too much can lead to anxiety, restlessness, and stress. A cup of Pu-erh tea typically contains about 30 to 100 mg of caffeine. 

Research shows that consuming less than 200 mg of caffeine daily is unlikely to cause significant stress in most people. However, some individuals may be more sensitive to the effects of caffeine and may need to reduce their intake even further.


The caffeine in tea can cause heartburn or worsen acid reflux symptoms. In addition, caffeine can increase the production of stomach acid, leading to feelings of discomfort.


While consuming caffeine as needed can sometimes help with headaches, regular use can have the opposite effect. Some studies show that as little as 100 mg of caffeine daily can cause headaches. The dose that causes a headache is different for each person. And Pu-erh Tea contains less caffeine than popular caffeinated beverages like soda or coffee.

Pu-erh tea not only offers an enjoyable drinking experience but also has health benefits. However, you should consult your doctor if you have any of the abovementioned conditions. Inform your healthcare provider if you plan to use Pu-erh tea as a supplement for your health or to alleviate specific symptoms associated with a particular condition.

In this article, we’ll dive into the world of Pu-erh tea and explore its taste, aroma, and brewing methods. So, whether you’re a tea lover or just starting to explore the world of tea, get ready to discover the rich and captivating taste of Pu-erh tea.

When to drink pu-erh tea?

It all depends on personal preference. But, how to brew pu erh tea might be much more critical. The decision is up to you whether you prefer morning, afternoon or evening. However, if you are sensitive to the effects of caffeine, it may be a good idea to steer clear of it before bed because the caffeine in tea will make you lose or not sleep deeply.

If you choose a tea to drink before going to bed, you should select a tea from flowers such as chrysanthemum or jasmine tea,…

Best time to drink pu-erh tea for weight loss

Drinking Pu-erh Tea is not a miracle solution for weight loss, but it can be beneficial at least twice daily. However, it is essential to manage your expectations.

The best pu-erh tea for weight loss will not make you lose weight quickly. However, Research conducted by the Department of Life Sciences and Biotechnology of China at Kunming University has shown that it can contribute to weight loss, lower cholesterol levels, and blood sugar regulation.

And increase fat burning. However, it would be best if you had hard work, commitment, persistence, and a combination of exercise and a healthy diet.

For those who want to lose weight, the best time to drink Pu-erh tea is about an hour after a meal. This allows the tea to remove excess grease and aids in the elimination of indigestible fats from your body.

Is pu-erh tea good for kidney?

Studies investigating the effects of Pu-erh tea on kidney function have found that it benefits people with chronic kidney disease. Pu-erh tea contains tea polyphenols, tea polysaccharides, alkaloids, amino acids, vitamins, and minerals, all of which may help reduce inflammation and protect the kidneys.

However, Pu-erh tea contains a certain amount of fluorine, which can damage the renal cortex and renal tubules.

So, it would be best if you refrained from drinking too strong tea because too strong tea may not bring the desired effect. Finding a proper balance in tea concentration for optimal Pu-erh tea benefits is best.

Hopefully, this article will help you better understand the benefits and some notes when drinking Pu-erh tea, thereby choosing the right drink for yourself.