Pu-erh tea, also spelled Pu’er or Pu er tea, is a unique type of fermented tea traditionally made in the Yunnan Province of China. Revered in traditional tea societies in Asia for centuries thanks to its high concentration of polyphenols, catechins and flavonoids, It’s made from the leaves of a tree known as the “wild old tree,” which grows in the region. Pu-erh tea is cultivated exclusively in the Yunnan province of China and derives its name from the Pu-Erh County in which it is grown.
What is Pu-erh Tea?
Pu-erh tea is one of the six types of tea from the Camellia Sinensis plant. Though there are other types of fermented tea like kombucha, pu-erh tea is different because the leaves themselves are fermented rather than the brewed tea. Pu-erh tea is made from the leaves of ancient, wild tea trees, some over 500 years old. After harvesting, the leaves are fermented and then aged, allowing the tea to develop a deep, earthy flavor with complex notes of malt, wood, and sometimes even a hint of sweetness.
Pu-erh tea is the most oxidized type of tea and just like fine wine, this tea leaf gets better with time and results in a mellow flavor the longer it's aged. The tea leaves undergo a two-part fermentation process using Yunnan green tea leaves and a humid environment. This fermentation process allows beneficial bacteria and fungal bacteria to develop, resulting in the tea's health benefits.
Pu-erh is usually sold in compressed “cakes” of tea leaves but can be sold as loose tea also. Pu-erh tea comes in green and black varieties and has a smooth taste. The leaves offer a mildly sweet flavor and brewed leaves emit the aroma of autumn leaves. These teas can also appear darker than black teas and have a more full-bodied flavor and aroma.
Fermentation: The Magic Behind Pu-erh Tea
The magic behind Pu’erh tea lies in its unique fermentation process, which sets it apart from other types of tea. The fermentation process not only transforms Pu-erh tea into a one-of-a-kind beverage with complex flavors but also enhances its health-promoting properties, creating a tea that is as rich in tradition as it is in benefits.
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There are two main types of Pu’erh tea: sheng (raw) and shou (cooked), and the fermentation process differs between these two.
Raw Pu-erh (Sheng)
This is the traditional form of Pu’erh tea. The leaves are harvested, then sun-dried and pressed into cakes or bricks. Over time, they undergo a slow fermentation process, where microorganisms naturally break down the tea’s compounds, developing a deeper, more complex flavor. This aging process can take years or even decades. As the tea ferments, it becomes smoother and more mellow, with flavors evolving from a more astringent, grassy taste to a rich, earthy one. Raw Pu-erh, not pile-fermented, has strong and heavy flavor even for first sip, which is contrast to Ripe Pu-erh.
Cooked Pu-erh (Shou)
This type of Pu’erh is processed with a technique called “wo dui,” which mimics the natural fermentation process but accelerates it. The tea leaves are piled, moistened, and turned repeatedly in a controlled environment, creating conditions that promote rapid fermentation. As for the ripened pu-erh tea, pile fermentation must be mentioned. It was successfully experimented by Yunnan tea factory in 1973 and made a great contribution to the reputation of pu’er tea. Simply speaking, pile fermentation is the process of chemical reaction between beneficial bacteria and sunlight-dried primary tea by fermenting. It can make the fresh-cut sunlight-dried primary tea become soft and have a mild taste. It also can make pu’er tea have a mellow and rich taste.
This process takes around a few months, compared to the many years required for raw Pu’erh. The result is a much darker, more robust flavor that’s often smoother and less astringent than its raw counterpart. Since Rhizopus’s amylase activity is relatively high, it can produce organic acid and fragrant Ester. The propagation of Rhizopus relates to the softening of tea leaves in pile fermentation. In the process of pu’er tea pile fermentation, the antagonism among microorganisms results in the fact that there are a few bacteria and no disease-causing germs. The mass propagation of Saccharomyces and Mycetes can limit the growth of germs.
The fermentation process not only influences the flavor but also affects the chemical composition of the tea, making it rich in compounds like polyphenols, antioxidants, and unique organic acids. These compounds are known for their potential health benefits, such as aiding digestion, promoting fat loss, and improving gut health. Fermentation also impacts the caffeine content of Pu’erh tea. While raw Pu’erh can have higher caffeine levels due to its longer aging process, the fermented nature of Pu’erh, particularly cooked Pu’erh, can lead to a smoother and slightly reduced caffeine kick. As the tea ages, the caffeine content might naturally decrease due to the breakdown of compounds during fermentation, making it a gentler, more balanced tea compared to other high-caffeine teas.
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Potential Weight Loss Benefits
Many people drink pu-erh tea because it not only provides the health benefits of tea but also those of fermented food. Pu-erh tea has been touted for many years as a great weight loss tea because of its ability to help us burn fat and shed pounds, as well as having a deliciously mellow and deeply earthy flavor.
Evidence and Studies
There’s some limited evidence to support the use of pu-erh tea for weight loss. Animal and test-tube studies have shown that pu-erh tea may help synthesize fewer new fats while burning more stored body fat - which can lead to weight loss. Yet, given the lack of human studies on the topic, more research is needed. A single study in 36 people with overweight found that consuming 333 mg of pu-erh tea extract 3 times daily for 12 weeks resulted in significantly improved body weight, body mass index (BMI), and abdominal fat measurements, compared with a control group. Still, this research doesn’t prove that drinking pu-erh tea can help you lose weight. These studies employed highly concentrated extracts, which contained the active ingredients of pu-erh tea in much higher doses than those you’d get from drinking it.
How Pu-erh Tea May Aid Weight Loss
Pu-erh tea helps you to lose weight by helping to increase the speed of digestion. Pu-erh tea will accelerate the movement of fat from the stomach to the colon without giving the fat time to be absorbed by the body. Drinking Pu-erh tea at the correct times will help you shed unwanted pounds by helping your body to metabolize fat. The best time to drink a cup of Pu-erh tea for weight loss goals is one hour after a meal, so that the Pu-erh tea can remove excess grease and help your body eliminate unwanted and leftover, hard-to-digest fats. Pu-erh tea is a kind of healthy beverage, which not only has a long history of Chinese Tea, but can help us reduce fat and lose weight. Pu-erh tea suppresses the synthesis of fatty acids, which can help your body stop producing higher levels of fat. Pu-erh tea also encourages your body to produce the hormones epinephrine and norepinephrine, which work to reduce stores of fatty acids.
If drinking Pu-erh tea causes you to feel hungry, then you are burning fat in your body at that time, which is one of the physical effects of drinking tea. This is because the digestion time for different foods vary greatly inside your body. Carbohydrates are the most easily digested and are using digested by the stomach within an hour after eating your meal. Proteins take slightly longer than carbohydrates to be digested, taking up to two hours for full digestion and finally fat is the slowest to be digested by your body after a meal.
Maximizing Weight Loss Effects
Ideally, to lose the most weight using Pu-erh tea, you should drink Pu-erh tea all throughout the day without adding any other Chinese tea or drinks to your diet besides Pu-erh tea. Here are some additional tips to maximize the weight loss effects of Pu-erh tea:
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- Always tailor your diet to your own body, and instead of trying to lose a lot of weight quickly, you should lose weight the healthy way by gradually losing weight over a longer period of time.
- While you are trying to lose weight while drinking Pu-erh tea, be sure to eat small, healthy foods such as salads, fresh fruits and vegetables throughout the day, but should restrain from taking supper.
- As with any weight loss program, the best way to see results in losing weight using Pu-erh tea is to combine your Pu-erh tea with a healthy diet and plenty of exercise.
- If you are drinking Pu-erh tea strictly for weight loss reasons and to maintain a good figure, you should replace all other drinks with Pu-erh tea each day.
- As well as the above suggestions, if you are trying to lose weight using Pu-erh tea, you should also make yourself a cup of Pu-erh tea in the middle of the night and drink it without eating anything for breakfast the next morning.
- If you are at a party or social affair and wish to keep an eye on your weight, you may drink Pu-erh tea during your meal.
Recent Clinical Study
A randomized, double-blind, placebo-controlled study design was used. A total of 59 overweight or mildly obese subjects were enrolled upon screening to confirm fasting cholesterol level at or above 220 mg/dL (5.7 mmol/dL). After giving informed consent, subjects were randomized to consume PTE (3 g/day) or placebo for 20 weeks. At baseline and at 4-week intervals, blood lipids, C-reactive protein, and fasting blood glucose were evaluated. A dual-energy X-ray absorptiometry scan was performed at baseline and at study exit to evaluate changes to body composition. Consumption of PTE was associated with statistically significant weight loss when compared to placebo (P<0.05). Fat loss was seen for arms, legs, and the gynoid region (hip/belly), as well as for total fat mass.
Other Health Benefits of Pu-erh Tea
Pu-erh tea has been revered in traditional tea societies in Asia for centuries thanks to its high concentration of polyphenols, catechins and flavonoids. Pu-erh tea also contains catechins, caffeine, and theanine. These compounds boost metabolism and aid in fat breakdown. Catechins are antioxidants that support fat oxidation. Here are some additional health benefits of Pu-erh tea:
Improves Cholesterol
Several animal studies have observed that supplementing with pu-erh tea extracts benefit blood fat levels. First, pu-erh tea increases how much dietary-fat-bound bile acid is excreted in the feces, thus keeping the fat from being absorbed into your bloodstream. Second, in animal studies, pu-erh tea also decreases fat accumulation. Together, these effects can decrease heart disease risk. A 2009 study from Experimental Gerontology demonstrated that the “bad” type of cholesterol, called LDL, was lowered in rats treated with extracts of pu-erh tea. On the other hand, “good” cholesterol (HDL) was increased.
Inhibits Cancer Growth
In test-tube studies, pu-erh tea extracts have killed breast cancer, oral cancer, and colon cancer cells. Scientists believe the oxidized tea polyphenols are the reason behind pu-erh tea's potential use in preventing or treating certain types of cancer. These polyphenols work to eliminate free radicals and help to stop the production of irregular cells.
May Boost Liver Health
Because it can help decrease fat accumulation, pu-erh tea may help prevent or reverse nonalcoholic fatty liver disease, a disease in which excess fat accumulates in your liver. Another animal study also found that pu-erh tea extract may protect the liver from damage caused by the chemotherapy drug cisplatin. In traditional Chinese medicine, pu-erh tea has been used to aid the spleen and stomach in filtering toxins throughout the body. Pu-erh tea contains simple sugars and microorganisms that help the spleen cleanse blood and eliminate free radicals.
Provides Antioxidants
Like other teas, pu-erh tea is rich in antioxidants, meaning that it is capable of protecting cells against something called free radical damage and supporting our immune system. Pu-erh tea also protects the elastin in the skin. Progressive loss of elastin is the main cause of skin aging. Plus, the anti-bacterial characteristics of pu-erh tea may even be able to protect your body from harmful bacteria. While some bacteria live naturally within the body and work for good, other bacteria can cause illness and acne.
Boosts Energy and Focus
Thanks to the caffeine in pu-erh tea, drinking a cup a day can help to increase your energy levels and focus. Every 8-ounce cup of pu-erh tea contains about 60 to 70 milligrams of caffeine compared to the 105 milligrams in a standard cup of coffee. Caffeine can help to improve mental focus and give you that extra boost you need to get through tough afternoons. Drinking pu-erh tea can help you focus better and settle in to your day. Pu-erh tea contains the phyto-chemicals GABA and theanine, which have been attributed to lower stress levels.
Promotes Cardiovascular Health
By drinking one cup of pu-erh tea a day, you can help to lower your risk of heart disease while enjoying a delicious, soothing beverage. Pu-erh tea aids in preventing heart disease because it helps produce lovastatin. Pu-erh tea can help to reduce bad cholesterol, also known as LDL cholesterol, and prevent obesity-related diseases. The rats that received pu-erh tea had lower cholesterol and triglyceride levels, which are often associated with obesity. At the same time, pu-erh tea increased good cholesterol known as HDL cholesterol.
Improves Circulation
Pu-erh tea uses its oxidative properties to deliver increased levels of oxygen, which enhances circulation and blood flow.
Combats Cancer
Studies have shown that consistent consumption of pu-erh tea can combat cancer and prevent the growth of new cancer cells. One study by the University of Kunming Science and Technology demonstrated the ability of pu-erh tea ingredients to target specific tumor cells with minimal side effects.
Strengthens Bones
Studies on animals have shown that the polyphenols in tea can help to develop higher bone mass and greater bone strength.
Improves Digestion
Pu-erh tea improves digestion and can help relieve symptoms of constipation thanks to the existence of lovastatin in these tea leaves.
How to Brew Pu-erh Tea
Brewing Pu-erh tea is an art form, but it's also simple enough for anyone to enjoy at home. Here are some general steps on how to brew Pu-erh tea:
What You Need
- Pu-erh tea - a single cake or 3-4 grams of loose leaf tea per cup you plan to make
- Boiling water
- A teapot with a strainer
- Teacups or mugs
- Optional extras like cream, milk, or sweetener
Steps
- Place the pu-erh tea cake or loose leaves in the teapot and add just enough boiling water to cover the leaves, then discard the water.
- Repeat this step once more, being sure to discard the water. This “rinse” helps ensure a high quality tea.
- Fill the teapot with boiling water and allow the tea to steep for 2 minutes. Based on your taste preferences, you can steep for a longer or shorter period.
- Pour the tea into teacups and add extras as desired.
Traditional Asian Method
You can go the Western route and use a large teapot or opt for the traditional Asian method and brew with a lidded bowl known as a gaiwan. Start first by rinsing the tea with hot water. To do this, place the tea in your teapot or vessel and add just enough water to cover the leaves. Immediately pour out the water. If using the Asian method, the leaves are steeped in increments of 10 seconds for each steeping. For example, the first steeping is 10 seconds, while the second steeping is 20 seconds.
Tips for Brewing
- Rinse the Leaves: To awaken the flavors, rinse the leaves with hot water before your first brew.
- For optimal results, use between 1-2 teaspoons of loose leaf Pu-erh tea per cup. Adjust the amount based on your preference for strength.
- Serve Pu-erh tea at a temperature between 85-95°C (185-203°F). This range is ideal for preserving the tea's unique flavors without making it overly bitter.
- Once brewed, pour the tea immediately to avoid over-steeping, which can lead to a harsh taste.
Potential Side Effects and Considerations
Most of the side effects of pu-erh tea come from its caffeine content. Depending on the strength of the brew, pu-erh tea can contain 30-100 mg of caffeine per cup. Most people can tolerate up to 400 mg of caffeine daily, but some of the side effects of excessive caffeine can include:
- Insomnia
- Dizziness
- Shaking
- Changes to your heart’s rhythm
- Dehydration
- Diarrhea or excessive urination
Because fermented foods may affect your gut bacteria concentrations, pu-erh tea may also affect your digestion and potentially cause some digestive upset. Most people can safely drink up to 3 cups (710 mL) of pu-erh tea per day, unless they’re also consuming large quantities of other caffeinated beverages. Research is lacking on how much pu-erh tea you should drink daily to experience its potential weight loss benefits, but 1-2 cups (240-480 mL) per day is a good starting point.
Unless you are completely cutting out caffeine, you should have no problems stopping pu-erh tea, and you shouldn’t have any withdrawal symptoms. However, if pu-erh tea is the only source of caffeine you were consuming, or if you’re cutting out all caffeine along with pu-erh tea, you may experience some symptoms of caffeine withdrawal, including fatigue, headaches, and trouble focusing. Still, most caffeine withdrawal symptoms only last for about 1 week.
Overdose is unlikely on pu-erh tea. Yet, it contains caffeine, so there’s some risk of caffeine overdose if you’re drinking several cups per day in combination with other caffeinated beverages. Caffeine overdose symptoms, such as irregular heartbeat, can begin after ingesting 400 mg of caffeine, which is equivalent to 4 or more cups (950 mL) of pu-erh tea, depending on the strength of the brew. One or two cups (240-480 mL) of pu-erh tea presents little risk of overdose.
Pu-erh tea is relatively safe, and most drug interactions are due to its caffeine content. Some drugs that may interact with caffeine include antibiotics, some stimulants, certain heart medications, and certain asthma medications. If you have any concerns about your caffeine intake and your medications, you should consult your healthcare provider.
Caffeine is the biggest concern regarding pu-erh tea during pregnancy or breastfeeding. Although pregnant women don’t have to completely cut caffeine from their diet, they shouldn’t overdo it. Experts recommend no more than 200 mg of caffeine per day during pregnancy. As pu-erh tea can have up to 100 mg per cup (240 mL), it can be added to a pregnant woman’s diet in moderation as long as she’s not regularly consuming any other beverages that are high in caffeine. Breastfeeding women should also limit their caffeine intake to about 300 mg per day, as small amounts of caffeine can pass into breastmilk.
Like other teas, you should avoid pu-erh tea if it seems to bother you. Because of its caffeine content, you should also not drink it in excess. People with sleep disorders, migraine, heart problems, high blood pressure, gastroesophageal reflux disease (GERD), or ulcers may want to avoid excessive caffeine. Regardless, 1-2 cups (240-480 mL) per day should be fine for most people.
Storing Pu-erh Tea
Pu-erh tea is a fermented product that continues to improve in quality as it ages, so - if properly stored - it lasts nearly indefinitely. Keep pu-erh tea cakes in an airtight container in a cool, dark place like your pantry. If it looks or smells off, or there’s visible mold growing on it, you should throw it out.
We know that the methods of storage will influent teas’ aroma and flavor. That’s why Pu-erh is made into different shapes - for better storage. It could be imagined that if Pu-erh is exposed to the air or not well-kept, how weakened it will be of its weight-losing effects or its flavor. For example, cakes after pressing, airs in it will be removed, and spaces between tea leaves will be smaller. Therefore the procedure of oxidation will slow down.
Pu-erh Tea vs. Coffee
One of the critical differences between Pu-erh tea and coffee is how they impact your energy levels. While coffee is known for its quick caffeine boost, it often has side effects like jitters and crashes. Pu-erh tea, on the other hand, provides a more balanced and sustained energy release. The combination of caffeine and L-theanine in Pu-erh offers a gentle lift in energy and mental clarity without the anxiety or restlessness that coffee can induce. While coffee loses its freshness over time, Pu-erh tea improves with age. The longer Pu-erh tea is aged, its flavor becomes more refined and complex.