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Puer Tea Facts, Health Benefits And Side Effects

Over the last couple of years, tea drinking has caught the attention of so many people, especially those who are just discovering its benefits. Initially, most people thought tea drinking was a culinary tradition meant to make people relax. However, science has since proven that it has numerous health benefits. One of the many types of tea that people are leaning towards for its extensive list of health benefits is puer tea. Although it is prevalent in China and Taiwan, most people elsewhere are just learning of it and adding it to their diet plan. So what kind of tea is it? In this read, we will discuss how puer tea is made, its benefits, side effects, and recommended dosage. Stick around to discover if you can drink puer tea for your health.


What Is Puer Tea?

Puer is also known as Pu-erh, shou pu-erh, or te’ pu-er to the Puerh tea (4). It is made from the leaves and steams of the Camelia Sinensis or Camelia theifera or Camelia the plant. This is the same plant used to prepare oolong, black, and green tea (4).

As a result, it has also been dubbed black Chinese tea. However, its method of preparation slightly differs. It tends to be fermented. After harvesting the leaves from this plant, they are fermented and stored longer under high humidity in a process known as aging (4). 

The method is also different from that used to prepare other fermented teas like kombucha. The expectation is that the longer it takes fermenting in the aging process, the better it should taste. Although this tea is native to the Yunnan district in southwestern China, it has also become famous in Taiwan.

Puer Tea Health Benefits

Drinking puer tea has been linked to several health benefits, which include:

Mental Alertness

Drinking puer tea may result in increased mental alertness because of its high caffeine content. Caffeine stimulates the nervous system, heart, and muscles, promoting more arousal, alertness, and focus (2). 

Reduces Cholesterol Levels In The Blood

Puer tea contains a chemical known as lovastatin that lowers cholesterol levels in your blood (2). However, we earlier mentioned that during the fermentation process, bacteria might attack this tea. Well, it turns out these bacteria may do some good.

It is argued that these bacteria sometimes secrete lovastatin during their life cycle. Therefore, reduced cholesterol levels in the blood are paramount as it reduces the risk of several diseases. These are coronary heart disease, type 2 diabetes, high blood pressure, stroke, and peripheral arterial disease.

puer tea

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Weight Loss

There is a running theory that puer tea benefits weight loss. So, most people who aim at shedding pounds often add this tea to their diet plan. But is this the case? Well, to answer this, let us evaluate one study.

In 2016, researchers conducted a study to evaluate the effects of drinking puer tea extract daily on body weight, body fat composition, and lipid profile (3). So, the researchers gathered 59 overweight or mildly obese non-Asian participants who were not on any dietary restrictions (3).

After acquiring their consent, the participants were randomized to consume 3 mg daily of the puer tea extract for 20 weeks (five months) (3). During this week, the researchers observed the changes, including appetite and physical and mental energy changes.

After 20 weeks, researchers discovered that consumption of the extract had significantly contributed to weight loss. In addition, participants reported a fat loss in their hips, belly, arms, and legs, which made researchers conclude that the tea can reduce total fat mass (3).

There were also improvements in the lipid profile and a reduction in the cholesterol levels and body mass index (3). As a result, the researchers concluded that consumption of puer tea results in weight loss and reduces the risk of health conditions like obesity (3).

puer tea

Reduced Cancer Risk

A study also revealed that drinking puer tea may reduce cancer risk. In the 2013 study, the researchers discovered that puer tea had anticancer and antiangiogenesis properties (1). So, the researchers conducted a study to determine the effects of these properties on HT-29 colon cancer cells and human umbilical vein endothelial cells (1).

For comparison purposes, the researchers used unfermented and fermented puer tea and green tea. The study revealed that fermented puer tea had more potent anticancer activities than unfermented puer tea and green tea (1).

The study findings also revealed that puer tea had a higher concentration of kaempferol, resorcylic acid, gallic acid, and quercetin (1). These compounds play an essential role in your body. For example, kaempferol protects your cells from damage from free radicals.

In conclusion, the study acknowledged that unfermented puer tea had more substantial anticancer and antiangiogenesis effects than fermented puer tea and green tea (1).

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puer tea

Puer Tea Side Effects

Most of the side effects of drinking puer tea have been linked to its high caffeine content. As a result, the high puer tea caffeine content may cause (4):

  • Sleep problems
  • Headaches
  • Nervousness
  • Irritability
  • Convulsions
  • Anxiety disorders
  • Confusion
  • Dizziness
  • Tremors
  • Vomiting
  • Ringing in the ears
  • Irregular heartbeats
  • Worsening diabetes
  • Irritable bowel syndrome
  • Glaucoma (group of eye disorders that may cause blindness)
  • Diarrhea (if consumed in large amounts)
  • Bleeding disorders
  • Hypertension (high blood pressure)
  • Osteoporosis (weak and brittle bones)

puer tea

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Additionally, this tea is also harmful when it interacts with various medications. These include drugs such as (4):

  • Medications for asthma, depression, and diabetes
  • Estrogen pills
  • Drugs that slow blood clotting
  • Antibiotics such as ciprofloxacin
  • Birth control pills

It also reacts adversely when consumed alongside alcohol and illicit drugs like cocaine (4). Again, like most fermented teas, puer tea may also affect digestion problems.

Puer tea is safe for consumption by adults and children (4). However, it is of crucial importance to drink it in moderation and stick to the recommended servings. According to Medicine Net, healthy adults can consume at least four cups a day (4).

So, the best bet is to stick to the recommended cups. However, not every individual is fit to have these four cups. Medicine Net acknowledges that breastfeeding women are advised to limit their consumption to three cups daily (4).

More than three cups mean consuming more than 300 mg of caffeine daily, which may lead to caffeine-related problems in their infants. These include sleep problems, irritability, and increased bowel activity (4).

However, pregnant women should not consume this tea because it increases the risk of miscarriage and other pregnancy-related problems.

puer tea

The Bottom Line

Puer tea is a fermented type of tea prepared from the same plant that makes green, black, and oolong tea. Although it was native to the Yunnan district in China, it has gained popularity worldwide, thanks to its health benefits.

Drinking puer tea can promote weight loss, increase mental alertness, and reduce cholesterol levels in the blood. However, you are advised to drink this tea in moderation and have only four cups a day. Remember to also talk to your doctor before making such a dietary change.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Fermented Pu-erh tea increases in vitro anticancer activities in HT-29 cells and has antiangiogenetic effects on HUVECs (2013,
  2. Pu-Erh Tea (2021,
  3. Reduction of body fat and improved lipid profile associated with daily consumption of a Puer tea extract in a hyperlipidemic population: a randomized placebo-controlled trial (2016,
  4. What Is Pu-erh Tea Good For? (2021,
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