While we at Purcraftea are not licensed medical professionals, we believe there are many potential wellness benefits associated with drinking Pu’erh tea. This includes Ripe Pu’erh (a fermented dark tea known for its smooth, complex character) and Raw Pu’erh (a more vibrant, naturally aged tea with qualities similar to green tea). We encourage you to explore the research and learn more about these traditional teas. As always, before adding Pu’erh tea to your diet for health purposes, it’s best to consult with your doctor or a qualified healthcare professional.
We’ve gathered scientific evidence and studies supporting the 7 health benefits of drinking Pu erh tea (both raw and ripe) and how it can be a great addition to your diet. Not only is it packed full of health benefits, it’s also extremely tasty. High quality ripe pu erh tea is often smooth, creamy with a woody aroma and nuanced complexity.
Here are the 7 major benefits of drinking pu erh tea and why you should consider adding it to your diet at home:
Click here to learn more about the differences between ripe and raw pu erh.
1. Anti-inflammatory
Comparative studies are likely to confirm that compounds in puerh tea can help reduce inflammation. Drinking raw pu erh in moderation may alleviate mild joint pain or symptoms of chronic inflammation. Pu erh tea demonstrates anti-inflammatory effects by inhibiting specific pathways in immune cells. These anti-inflammatory benefits of drinking Pu erh tea are generally subtle and should not replace proper medical treatment for inflammation. Consider combining Pu-erh tea with ginger or turmeric for added effect.
2. Antioxidants
It has been proven that the benefits of drinking pu erh tea, and especially raw Pu erh lie in its abundance of antioxidants. Rich in polyphenols, Puerh tea helps combat oxidative stress. Incorporating Puerh tea into your diet may reduce cellular damage and the effects of aging. The effects might not be immediate and could take months or years to become noticeable. For best results, include Pu-erh tea as part of a diet rich in antioxidants.
3. Digestion
This study shows that the fermentation process of ripe Puerh tea promotes beneficial gut bacteria, aiding digestion and reducing bloating. The phenolic content of ripe Puerh tea can aid digestion through its antioxidant properties.
Puerh tea can provide mild improvements for digestion, especially when digesting fatty substances like greasy foods. It is common knowledge that ripe pu erh contains a plethora of probiotics and polyphenols.
While not a cure for most ailments, it empirically helped me improve my feeling of wellbeing during my bout of gastritis (digestion issues), which lasted for a few weeks while in Mexico. It’s still a good idea to drink Puerh Tea (especially raw) moderately if you have any stomach problems due to the caffeine it contains.
4. Weight Loss
Studies like this show some moderately valid results, with some practical support. It’s been shown that one of the benefits of drinking Pu erh tea is a boost in fat metabolism and a reduction of LDL cholesterol, both contributing positively to weight management. In this study, daily consumption of Puerh for 12 weeks led to significant reductions in body fat and improvements in lipid profiles among individuals with nonalcoholic fatty liver disease. However most research involves small sample sizes or animal models.
Drinking unsweetened Pu erh tea before meals may aid digestion and reduce calorie absorption. The benefits of drinking pu erh tea for weight loss are however subtle and are best used with proper diet and exercise.
5. Diabetes Management and Prevention
Studies show that one of the benefits of drinking pu erh tea for diabetes management is moderately valid but cannot be standalone. Puerh tea can help regulate blood sugar by slowing carbohydrate digesting enzymes absorption. This meta-analysis shows that Pu erh tea can help inhibit enzymes involved in carbohydrate digestion.
Consuming tea after meals can aid in stabilizing post-meal blood sugar spikes, but do not replace diabetes medication with tea, and consult with your physician first for proper integration and management.
6. Cognitive Health
Here, studies show moderate validity that compounds in Puerh tea, like theanine and polyphenols, may promote brain health and reduce declines in cognitive function. Puerh tea has neuroprotective effects by inhibiting special receptors in the brain, potentially benefiting cognitive health. However human trials are thus far limited and evidence preliminary.
Empirically I find that when I drink tea, I feel an increased focus in daily tasks like reading, exercise, or discoursing with friends or colleagues. In moderation it also helps with relaxation.
Be advised that effects on long-term health are not well studied, and this may only affect short-term results. Exercise and mental stimulation combined with tea are excellent choices for brain boosting habits.
7. Cardiovascular Support
In the scientific community, the benefits of drinking pu erh tea are moderately valid for controlling cholesterol and inflammation. Studies find that regular consumption may lower LDL cholesterol and improve blood lipid profiles. Theabrownin, a component in Puerh tea, influences gut microbiota and bile acid metabolism, thereby benefiting cardiovascular health. However, the results are slight or gradual and are best supplemented with a heart-healthy diet and smart lifestyle. Additionally its direct effects on cardiovascular outcomes (heart attack prevention) lack robust evidence.
Try it Out in Your Home
It’s clear that substituting raw pu erh tea, ripe pu erh tea, or any type of puerh tea can bring numerous health results into your life. Now that you’re ready to explore the complex flavors of Pu erh tea and experience its benefits firsthand, we recommend starting with our rich, smooth, and complex Princess Qi Ripe Puerh or Tea Spirit Ripe Puerh teas. If you prefer a bolder, smokier green tea profile, try our raw teas: Bee King Raw Puerh or Pa Aileng Raw Puerh.
For more research on the benefits of drinking Pu erh tea as a part of your diet, check out 10 Science-Backed Benefits of Puerh Tea, all supported by scientific evidence.
