The Pu’er Tea Craze

The primary reason behind the potential health benefits of Pu-erh tea appears to be its caffeine content, which is comparable to that of green or black tea.

While Pu-erh tea does contain antioxidants, there is limited information available on their impact on the health of individuals who consume this tea. The healing properties of Pu-erh tea may not be very pronounced, as the concentration of antioxidants in this tea is lower than that found in green tea.

What is Pu-erh?

Pu-erh tea is a type of Chinese tea made from the Camellia Sinensis var. assamica plant that undergoes a fermentation process involving bacteria, yeast, and mold.

What are the different types of pu-erh tea and how is it produced?

Pu-erh tea is prepared through a series of steps, and there are various methods to make it. According to one of these methods, the tea leaves are first harvested and then dried in the sun or in a well-ventilated room. After that, the leaves are roasted in a wok to halt their oxidation by their own enzymes, a process known as “killing the green”.

Once roasted, the leaves are twisted and shaped into strands, which are then dried in the sun again. This produces a raw loose material called mao cha, which can either be sold in bulk for customers to make their own pu-erh or sent to factories for further processing.

The mao cha then undergoes fermentation. There are two methods to produce pu-erh: the traditional way which results in raw sheng pu-erh, and the more modern approach, which produces ripe shu pu-erh.

Raw pu-erh is made by steaming mao cha to increase its stickiness, and it can be shaped into bricks or fermented loose. During the fermentation process, some of the remaining enzymes from the steaming process and microorganisms present on the tea leaves break down carbohydrates and other chemical compounds in the tea, fundamentally transforming its composition. This process can take several decades to complete.

When brewed, raw pu-erh produces a light drink. Young pu-erh has a taste similar to green tea, while older pu-erh gradually acquires a more complex flavor profile, making it highly desirable and commanding a premium price.

Ripe pu-erh is made by moistening and piling up dried tea leaves, which undergo a process similar to composting, where they begin to ferment and are periodically turned over. Heat is applied to speed up the fermentation process, allowing microorganisms to transform green tea into pu-erh in just a few months. Such tea is considered young, but it can also be aged for 3-5 years to achieve a more mature flavor profile.

When brewed, both young and ripe pu-erh produce a dark, earthy-tasting beverage. Ripe pu-erh gradually becomes milder and sweeter with age. However, tea experts generally regard raw pu-erh as more captivating than ripe pu-erh, and consequently, the latter is significantly more affordable.

Brewing Pu-erh can be done in various ways, and there is no definitive approach to preparing it.

Typically, when preparing a 150-230 ml cup of Pu-erh tea, around 5 g of tea is added to boiling water for ten seconds before being drained. The unfurled leaves are then steeped again with boiling water. This brewing process can be repeated up to ten or more times.

It is advisable to begin with a ten-second steep, gradually increasing the initial time by 5-10 seconds with each subsequent steep.

The impact of pu-erh on the human body and health.

Prior to fermentation, or during the mao cha stage, all pu-erh types contain biologically active compounds that are typical of green tea. These include caffeine, which stimulates, theanine, which relaxes, and polyphenolic catechins, which have antioxidant properties.

Antioxidants can help prevent the oxidation of cell walls by active forms of oxygen. As an excess of these forms of oxygen can lead to inflammation, which is associated with various chronic diseases, antioxidants are thought to be beneficial for the prevention and treatment of obesity, cardiovascular diseases, cancer, and other health conditions.

During fermentation, the chemical composition of pu-erh tea changes gradually. Some biologically active substances are destroyed, while others are formed. As a result, the same tea can have a different composition at different times. Nonetheless, we have some information that enables us to speculate on how it might impact health.

Pu-erh tea may provide a more energizing effect compared to other tea varieties.

The caffeine concentration in young ripe pu-erh tea found in regular stores is similar to that of other teas like white, black, green, and oolong. A cup of 235 ml brewed with 2 g of tea contains 14-60 mg of caffeine. Therefore, the same amount of pu-erh brewed from 5 g of tea should contain around 35-150 mg of caffeine. In contrast, a cup of brewed coffee from ground beans containing 102-200 mg of caffeine.

Pu-erh tea lacks theanine, an amino acid found in other teas that softens the effect of caffeine. Theanine is believed to be eaten by fermenting microorganisms during the fermentation process. As a result, ripe pu-erh can be more invigorating than other teas. However, no studies have compared the effects of pu-erh to coffee or regular black tea.

The longer the fermentation period, the lower the caffeine concentration in pu-erh tea. However, the difference in caffeine concentration between old and young pu-erh may not be significant. Thus, raw pu-erh, even after several years of fermentation, is still invigorating, although perhaps not as potent as young ripe pu-erh.

Pu-erh tea does not contain the same antioxidants as green tea, but it does contain unique substances that may be beneficial.

The concentration of catechins in mature pu-erh tea decreases by almost 17 times, and in raw pu-erh tea, it decreases by two times, compared to green tea. Consequently, the ability of the remaining catechins to combat active oxygen species is significantly reduced.

However, even in non-fermented green tea, there is no convincing evidence of the benefits of the amounts of catechins found. Therefore, it is unlikely that catechins in pu-erh tea can have any noticeable effect on the body.

Despite the low concentration of catechins in pu-erh tea, this does not imply that it cannot be beneficial to health. During fermentation, new compounds are formed, which also possess valuable properties. The primary beneficial substances include the pigment theabrownin, statins, and polysaccharides.

Several studies suggest that theabrownin in pu-erh tea may reduce cholesterol levels in mice. Statins are also recognized for their anti-inflammatory properties and their potential to safeguard the cardiovascular system against damage. Additionally, polysaccharides may act as prebiotics, serving as a source of nutrition for beneficial gut bacteria. Nevertheless, the outcomes of initial small-scale research investigating the benefits of pu-erh tea for humans are not persuasive, and no large, well-designed studies have been conducted to date. In summary, the health advantages of pu-erh tea for humans remain unproven.

Is it recommended to consume Pu-erh tea?

Are there any potential risks associated with drinking Pu-erh tea?

Pu-erh tea does not contain any harmful substances that can directly harm health. However, researchers previously expressed concerns about the potential danger of mold fungi involved in the fermentation process. Specifically, they were worried that the Aspergillus niger mold, which can produce toxins, could be present in the fermenting cultures.

Nevertheless, chromosomal analysis of Pu-erh fermenting cultures demonstrated that Aspergillus niger was not found in them. Instead, the fermentation of Pu-erh tea is carried out by the fungus Aspergillus luchuensis, which does not synthesize toxins. Therefore, it is safe to conclude that Pu-erh tea is a safe product for consumption.

What is the recommended daily amount of pu-erh tea to consume?

Pu-erh tea is generally considered safe for consumption, but it’s worth noting that a single cup of pu-erh tea can contain up to 150 mg of caffeine. It’s recommended that healthy adults consume no more than 400 mg of caffeine per day. As such, if you’ve already consumed caffeine-containing drinks earlier in the day, it’s important to take that into account. To determine a safe daily dose of caffeine, the UpToDate international reference guide for doctors offers a helpful table.

Caffeine content in food and beverages.

Product	Serving size in ml	Caffeine content in mg
Brewed coffee	235	102-200, average 133
Instant coffee	235	27-173, average 93
Decaffeinated coffee	235	3-12, average 5
Espresso	30	30-90, average 40
Decaffeinated espresso	30	4
Brewed tea	235	40-120, average 53
Bottled Nestea tea	355	26
Regular and diet Coca-Cola	355	35-47
Red Bull energy drink	245	80
Monster Energy drink	470	160
Hot chocolate	235	3-13

Is it safe for pregnant and nursing women to consume Pu-erh tea?

Pregnant and nursing women are cautioned to limit their caffeine intake to no more than 200 mg per day, as caffeine can pass into breast milk and the mother’s bloodstream. Therefore, a pregnant or nursing woman can safely consume one cup of Pu-erh tea per day, provided she avoids other caffeine-containing drinks.

Is it safe for children to consume Pu-erh tea?

Children and adolescents have lower body weight than adults, making them more vulnerable to caffeine overdose. It is recommended that children under the age of six do not consume caffeine at all, so it is better for them to avoid drinking Pu-erh tea. For children aged 6-12 with an average weight of 30 kg, the recommended caffeine intake is around 75 mg per day, while teenagers aged 13-17 with an average weight of 55 kg can safely consume up to 137.5 mg of caffeine per day. If a child wants to try Pu-erh tea, it is best to give them a small portion, such as half a cup.