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Pu-erh Tea – Definition, Benefits, Side Effects, How to Make, and More

What is Pu-erh Tea?

Pu-erh tea is a special kind of fermented tea that traditionally make in China’s Yunnan province. It makes from the leaves of a tree known as a “wild old tree” that grows in the region.

Although there are other kinds of fermented tea, such as kombucha, it is different because the leaves themselves are fermented instead of brewed tea.

It usually sells in compressed tea leaf “cakes,” but it can also market as loose tea. Many people drink tea because it provides the health benefits of tea and those of fermented foods.

What are the Health Benefits of Pu-erh Tea?

health benefits

1. May Promote Weight Loss

  • There limit evidence to support the use of Pu-erh tea for weight loss.
  • It can help synthesize fewer new fats while burning more stored body fat, which can lead to weight loss.
  • Additionally, it ferment can also introduce healthy probiotics, or beneficial gut bacteria, into your body.
  • These probiotics can help improve blood sugar control, which plays a crucial role in managing weight and hunger.
  • Still, this research doesn’t prove that drinking tea can help you lose weight.
  • These used highly concentrated extracts, which contained the active ingredients in much higher doses than you would get from drinking it.

2. Improves Cholesterol

  • It observed that supplementation with Pu-erh tea extracts benefits fat blood levels.
  • It can help lower cholesterol levels in two ways.
  • First, Pu-erh tea increases the amount of bile acid bound to dietary fat excreted in the stool, preventing fat from being absorbed into the bloodstream.
  • Second, Pu-erh tea also decreases fat accumulation. Together, these effects can lower the risk of heart disease.
  • However, using concentrated extracts does not prove that drinking tea affects humans.

3. Inhibits Cancer Growth

  • It takes out has killed breast cancer, oral cancer, and colon cancer cells.
  • While these findings offer a good starting point for future research, they should not use as a cancer treatment.
  • These involve applying highly concentrated extracts directly to cancer cells, not how drinking tea would interact with cancer cells in your body.
  • More research requires to understand how drinking Pu-erh tea would affect cancer cells.

4. May Improve Liver Health

  • Because it can help decrease fat accumulation, prevent or reverse nonalcoholic fatty liver disease, a situation in which surplus fat accumulates in the liver.
  • Pu-erh tea extract can protect the liver from damage caused by the chemotherapy drug cisplatin.
  • It is a promising research area, but human studies are needed before any claims can make about it and liver function.

Side Effects of Pu-erh Tea

pu-erh tea

Many of the side effects it comes from its caffeine content. Depending on the infusion’s strength, it can contain 30 to 100 mg of caffeine per cup.

Many people can tolerate up to 400 mg of caffeine a day, but some of the side effects of excess caffeine can include:

  • Insomnia
  • Dizziness
  • Shake
  • Changes in the rhythm of your heart
  • Dehydration
  • Diarrhoea or excessive urination

Because fermented foods can affect gut bacteria concentrations, Pu-erh tea can also affect your digestion and potentially cause some digestive disorders.

How to Make Pu-erh Tea?

pu-erh tea


  • Pu-erh tea: a single cake or 3-4 grams of loose leaf tea per cup that you plan to brew
  • Boiling water
  • A kettle with a strainer
  • Teacups or mugs
  • Optional extras like cream, milk, or sweetener


  1. Place the Pu-erh or loose leaf tea cake in the kettle, add enough boiling water to cover the leaves, and then throw away the water.
  2. Repeat this step one more time, making sure to discard the water. This “rinse” helps ensure high-quality tea.
  3. Fill the kettle with boiling water and let the tea steep for 2 minutes. Depending on your taste preferences, you can let it sit for a longer or shorter time.
  4. And also, flow the tea into teacups and add extras as desire.

Overdose of Pu-erh Tea

An overdose with it is unlikely. However, it does contain caffeine, so there is some risk of caffeine overdose if you drink several cups a day in combination with other caffeinated beverages.

Caffeine overdose symptoms, such as irregular heartbeats, can begin after ingesting 400 mg of caffeine, equivalent to 4 or more cups, depending on the infusion’s strength. One or two cups poses little risk of overdose.

Interactions of Pu-erh Tea

Pu-erh tea is relatively safe, and many drug interactions are due to its caffeine content.

Some medications that can interact with caffeine include antibiotics, some stimulants, certain heart medications, and certain asthma medications.

If you have any cover about your caffeine consumption and medications, you should consult your healthcare provider.

How to Storage Pu-erh Tea?

It is a fermented product whose quality continues to improve as it ages, so, if stored correctly, it lasts almost indefinitely.

And also, keep tea cakes in an airtight container in a cool, dark place like your pantry.

It looks or smells harmful or visible mould growing on it. It would help if you threw it away.


Pu-erh is outstanding in the world of teas. When it comes to brewed teas, black tea may be your closest alternative.

Black tea oxidizes, resulting in its dark colour, but it does not ferment to the same extent. For a similar drink that packs in the benefits of fermented foods, try kombucha, a fermented tea.

And also, it can make with any variety of tea, and the liquid ferments, unlike the leaves, as in it.

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