Pu-erh tea — sometimes written pu’er — is a distinctive variety of fermented tea traditionally produced in China’s Yunnan Province. It is crafted from the leaves of a tree often called the “wild old tree,” native to that area.
While there are other fermented beverages like kombucha, pu-erh is different because the tea leaves themselves undergo fermentation rather than the steeped liquid.
Pu-erh commonly appears sold as compressed “cakes” of leaves, though it is also available loose.
Many people choose pu-erh because it supplies both the benefits associated with tea and those linked to fermented foods.
Benefits and uses
May promote weight loss
There is some preliminary evidence suggesting pu-erh tea might aid weight loss.
Animal and in vitro research indicate pu-erh may reduce the creation of new fats while increasing the burning of stored fat — effects that can contribute to weight reduction.
However, because human research is limited, further studies are required.
Additionally, as a fermented product, pu-erh can introduce beneficial probiotics — supportive gut bacteria — into the digestive tract.
These probiotics could enhance blood sugar regulation, which is important for managing weight and appetite.
One small trial of 36 overweight individuals found that taking 333 mg of pu-erh extract three times daily for 12 weeks led to significant improvements in weight, body mass index (BMI), and abdominal fat compared with a control group.
Still, this does not prove that drinking brewed pu-erh tea causes weight loss. Those studies used highly concentrated extracts, delivering active compounds in doses far higher than what a cup of brewed tea provides.
Improves cholesterol
Multiple animal studies have reported that pu-erh extracts can favorably influence blood lipid profiles.
Pu-erh extracts may lower cholesterol through two main mechanisms.
First, pu-erh increases the excretion of bile acids bound to dietary fats in the stool, reducing fat absorption into the bloodstream.
Second, in animal models, pu-erh also reduces fat buildup. Together, these effects can lower cardiovascular risk.
However, animal experiments using concentrated extracts do not guarantee that drinking pu-erh tea will produce the same results in humans.
Inhibits cancer growth
In laboratory studies, pu-erh extracts have been shown to kill breast, oral, and colon cancer cells.
Although these outcomes are encouraging for future research, pu-erh should not be used as a cancer therapy.
Those studies applied potent extracts directly to cancer cells in vitro, which is not equivalent to how brewed pu-erh would interact with cancer cells inside the body. More investigation is necessary to determine any effects in humans.
May boost liver health
Because it can help reduce fat accumulation, pu-erh may assist in preventing or reversing nonalcoholic fatty liver disease, a condition characterized by excess liver fat. To date, this effect has been observed only in animal studies.
Another animal study suggested pu-erh extract might protect the liver from damage caused by the chemotherapy agent cisplatin.
This is a promising research avenue, but human trials are required before drawing conclusions about pu-erh and liver health.
Side effects and precautions
Most adverse effects from pu-erh derive from its caffeine content. Depending on brew strength, a cup of pu-erh may contain about 30–100 mg of caffeine.
Most adults tolerate up to 400 mg of caffeine daily, but excessive intake can cause issues such as:
- insomnia
- dizziness
- tremors
- irregular heartbeat
- dehydration
- diarrhea or frequent urination
Because fermented foods can alter gut bacterial populations, pu-erh may affect digestion and occasionally cause gastrointestinal upset.
Dosage and how to brew it
For most people, up to 3 cups (about 710 mL) of pu-erh tea per day is generally safe, provided they’re not consuming large amounts of other caffeinated drinks.
There’s insufficient research pinpointing how much pu-erh you should drink to achieve potential weight-loss effects, but 1–2 cups (240–480 mL) per day is a reasonable starting amount.
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 intend to brew
- boiling water
- a teapot with a strainer
- teacups or mugs
- optional additions like cream, milk, or sweetener
Steps
- Place the pu-erh cake or loose leaves in the teapot and pour just enough boiling water to cover them, then discard that water. Repeat once more and discard again. This quick “rinse” helps ensure a better-quality cup.
- Refill the teapot with boiling water and steep for about 2 minutes. Adjust steeping time to suit your taste.
- Pour into cups and add any optional extras you prefer.
Stopping and withdrawal
Unless you eliminate caffeine entirely, stopping pu-erh tea should not cause problems or withdrawal symptoms.
If pu-erh was your only caffeine source, or if you’re removing all caffeine at once, you might experience caffeine withdrawal symptoms like fatigue, headaches, and difficulty concentrating.
Most caffeine withdrawal symptoms resolve within about a week.
Overdose
An overdose from pu-erh itself is unlikely. Still, because it contains caffeine, consuming many cups daily along with other caffeinated products could lead to caffeine toxicity.
Caffeine-related symptoms such as irregular heartbeat can start after ingesting around 400 mg of caffeine, roughly equivalent to 4 or more cups (950 mL) of pu-erh depending on strength.
One to two cups (240–480 mL) of pu-erh pose minimal overdose risk.
Interactions
Pu-erh is generally safe; most interactions are attributable to its caffeine. Some medications that may interact with caffeine include certain antibiotics, stimulants, heart drugs, and some asthma treatments.
If you have concerns about how your medications might interact with caffeine, consult your healthcare provider.
Storage and handling
As a fermented product, pu-erh often improves with age, so when stored correctly it can last almost indefinitely.
Keep pu-erh cakes in an airtight container in a cool, dark spot like a pantry.
If the tea appears or smells unusual, or if visible mold is present, discard it.
Pregnancy and breastfeeding
Caffeine is the primary concern when it comes to pu-erh during pregnancy or breastfeeding.
Pregnant individuals need not eliminate caffeine completely but should limit intake. Experts advise no more than 200 mg of caffeine per day during pregnancy.
Since a cup (240 mL) of pu-erh can contain up to about 100 mg of caffeine, it can be included in moderation provided other dietary caffeine sources are limited.
Breastfeeding mothers are generally advised to keep caffeine intake near 300 mg per day because small amounts pass into breastmilk.
Use in specific populations
Pu-erh doesn’t appear to have explicit contraindications for most groups.
As with other teas, avoid pu-erh if it causes you issues. Due to its caffeine, avoid excessive consumption.
People with sleep disorders, migraines, heart conditions, high blood pressure, GERD, or ulcers might consider limiting caffeine intake.
In general, 1–2 cups (240–480 mL) daily should be acceptable for most individuals.
Alternatives
Pu-erh is fairly unique among teas. Among brewed teas, black tea may be the closest comparator; it’s oxidized and dark in color but not fermented to the extent pu-erh is.
For a comparable fermented beverage, try kombucha, a fermented tea drink. Kombucha can be made from any tea variety and involves fermenting the liquid rather than the leaves, unlike pu-erh.
Frequently asked questions (FAQ)
What does pu-erh tea taste like?
Because of fermentation, pu-erh has a distinct pungent or “funky” character, often blended with sweet, bitter, and earthy notes.
Blends with added ingredients will alter the flavor, and the taste also evolves as the tea ages.
What is raw pu-erh tea?
Pu-erh comes in two main forms — ripe and raw.
Ripe pu-erh is typically less costly. It’s made by fermenting loose leaves for several months before pressing them into cakes.
Raw pu-erh tends to be pricier. For raw pu-erh, fresh leaves are pressed first and then allowed to ferment, often over many years.
What are some popular pu-erh tea flavors?
Pu-erh is frequently combined with other flavors. Well-liked blends include chocolate pu-erh (with cocoa powder) and chrysanthemum pu-erh (with dried chrysanthemum petals).
These additions can make pu-erh more palatable for those who find its unique flavor challenging.
How many calories are in pu-erh tea?
Brewed teas, including pu-erh, are essentially calorie-free unless you add sugar, milk, or cream, which will increase the calorie content.
Can you drink pu-erh tea every day?
Yes — daily consumption of pu-erh is fine for most people as long as they tolerate it well.
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