Pu-erh tea effects – myths, studies & health benefits explained
Pu-erh tea has been considered a health drink in China for centuries.
It is said to promote digestion, lower cholesterol levels and help with weight loss.
But what is truly scientifically proven? Here you will find the most important studies and findings.
Why Pu-erh tea is considered healthy
Pu-erh tea is rich in polyphenols, flavonoids, and theabrownins – bioactive substances that have antioxidant and metabolism-regulating effects. Its fermentation process makes it very different from green or black tea.
Learn in the beginner's guide to Pu-erh tea what makes this special tea from Yunnan so unique and why its effects have been valued for centuries.
A recent review by Jia et al. (2022, Food Research International)
summarizes that Pu-Erh shows potentially positive effects on fat metabolism, intestinal flora, antioxidant balance and blood sugar regulation – however, mostly in animal experiments or short-term studies.
Effect on digestion
Many tea drinkers appreciate Pu-erh after meals: it has a pleasant digestive effect.
and can reduce bloating or a feeling of fullness.
A study by Huang et al. (2019, Nature Communications) shows that the ingredient theabrownin in Pu-Erh modulates the intestinal flora and can thus positively influence fat digestion and cholesterol metabolism.
In traditional Chinese medicine, Pu-Erh has been used for centuries as a "tea of balance" to harmonize the stomach and spleen.
Pu-erh and cholesterol
Several studies show that Pu-erh lowers LDL cholesterol levels and the
It can slightly increase "good" HDL cholesterol.
Chu et al. (2011, Journal of Functional Foods) found in a clinical study with 90 participants that Pu-Erh extract significantly improved lipid metabolism and blood sugar over 3 months.
Animal studies – such as Xiao et al. (2018, PLoS ONE) – confirm these effects and suggest an antiatherogenic effect, i.e., a possible prevention of arteriosclerosis.
Pu-erh tea for weight loss
A common myth is: "Pu-Erh makes fat melt away." It's not quite that simple – but research does show some interesting effects.
According to Zhao et al. (2023, Obesity Research & Clinical Practice), Pu-Erh tea enhanced weight loss during intermittent fasting in animal studies, presumably through increased energy expenditure and activation of lipid metabolism genes.
Hou et al. (2009) also found evidence that Pu-Erh inhibits fat absorption in the intestine and has an antioxidant effect.
For humans: Pu-erh can gently stimulate metabolism and support fat loss – but it is not a substitute for a balanced diet. More information can be found in the article.
Pu-erh tea for weight regulation .
Antioxidants & Cell Protection
Like green or black tea, Pu-erh contains numerous antioxidants that neutralize free radicals and can thus prevent cell damage. The tea's polyphenols act as natural protective molecules in the body.
A systematic review by
Yang et al. (2019, Nutrition & Metabolism)
describes how Pu-Erh extracts inhibit carbohydrate digestion enzymes (α-glucosidase, α-amylase), which can reduce blood sugar spikes after eating.
Are there any side effects?
Pu-Erh contains caffeine (approx. 30–60 mg/100 ml) and should therefore be consumed in moderation by sensitive individuals.
Excessive consumption can cause restlessness or mild stomach irritation.
Pregnant and breastfeeding women are advised to consult a doctor before consuming this product.
Science at a glance
| study | Year | focus |
|---|---|---|
| Chu et al. | 2011 | Improvement of lipid profile & blood sugar in humans |
| Huang et al. | 2019 | Fat metabolism & gut microbiome |
| Xiao et al. | 2018 | Antiatherogenic effects in animal models |
| Zhao et al. | 2023 | Fat burning & energy consumption |
| Jia et al. | 2022 | Review: Antioxidants, lipid and blood sugar effects |