• Complementary and Alternative Medicine
• Nutrition

Oolong Tea: A Guide to the Potential Health Benefits

Medically reviewed and edited by Dr. Anthony Puopolo

If you’re a tea lover searching for a new flavor that benefits your health, oolong tea might be the perfect choice.

This traditional Chinese tea has gained popularity worldwide for its rich taste and impressive health benefits.

Oolong tea may help boost metabolism, support heart health, enhance mental alertness, and more.

In this article, we’ll explore the benefits of oolong tea and how incorporating it into your routine can help support a healthier lifestyle.

What is Oolong Tea?

Oolong tea is a traditional Chinese tea made from the leaves of the Camellia sinensis plant. It also produces green and black tea.

What makes oolong tea unique is its partial oxidation process. By drinking oolong tea, you can taste elements of both green tea (minimally oxidized) and black tea (fully oxidized). 

Partial oxidation gives oolong tea its complex, rich flavor. Oolong tea has varying levels of caffeine that can provide a minor energy boost.

Metabolism-Boosting Effects in Oolong Tea

Thanks to its unique combination of caffeine, antioxidants, and polyphenols, oolong tea may help boost your metabolism and support weight loss efforts.

Boosts metabolism

Caffeine and catechins in oolong tea can increase the number of calories you burn. Catechins accelerate fat oxidation in the body. Fat oxidation is the process of breaking down stored fat in the body and using it for energy.

While there is less caffeine in oolong tea than coffee, tea can still give the body an energy boost.

The combination of caffeine and polyphenols in oolong tea can also stimulate thermogenesis, a process where the body generates more heat-burning calories.

Enhances fat burning

Polyphenols — particularly catechins and flavonoids in oolong tea — enhance fat oxidation; to help reduce visceral body fat. Visceral fat is excess body weight that develops over time around the center of the body.

Oolong tea may inhibit fat absorption in the body and reduce the amount of fat stored after meals. When combined with a balanced diet and regular physical activity, this can be especially helpful for weight management.

Promotes satiety

Drinking oolong tea before or after meals may help promote a sense of fullness which can prevent overeating.

Tannins in oolong tea contribute to the bitter flavor of oolong tea and can act as a natural appetite suppressant.

11 Health Benefits of Oolong Tea

Drinking oolong tea offers several additional health benefits thanks to its blend of antioxidants, caffeine, and other natural compounds.

Improves heart health

People who drink oolong tea regularly may have a reduced risk of cardiovascular disease. 

Its antioxidants help lower LDL cholesterol (often called bad cholesterol) while supporting good HDL cholesterol. HDL cholesterol helps get rid of excess cholesterol in the body.

Oolong tea also helps improve blood circulation and lower blood pressure to protect heart health.

Enhances mental alertness and reduces stress

Oolong tea contains moderate levels of caffeine, which can improve mental alertness, focus, and energy. This makes it a great choice for those who want a gentle boost without the side effects of coffee.

L-theanine — an amino acid found in tea leaves — helps promote relaxation and reduce stress by enhancing alpha brain waves to increase calmness. 

Supports healthy blood sugar levels

Oolong tea can help regulate blood sugar levels by improving insulin sensitivity. Low levels of insulin sensitivity, or insulin resistance, makes it more difficult for the body to process insulin and for glucose to move through the bloodstream.

This is particularly beneficial for people at risk of or managing type 2 diabetes.

Oolong tea drinkers who consume oolong tea with meals may experience less sudden spikes in blood glucose levels and promote stable blood sugar levels.

Promote healthy skin

The high amount of antioxidants in oolong tea can protect your skin from free radicals damaging the skin. Free radicals can lead to fine lines, wrinkles, and UV damage.

Oolong tea is sometimes used to manage skin conditions such as eczema. Its anti-inflammatory properties may help soothe irritated skin, reduce redness, and improve skin texture. 

Aids in digestive health

Oolong tea can aid in digestion, especially when enjoyed after meals. 

Polyphenols in oolong tea can reduce inflammation in the digestive tract, which may improve conditions like acid reflux and indigestion.

Drinking oolong tea can promote a healthy gut microbiome by supporting the growth of beneficial bacteria. A healthy gut microbiome is essential for nutrient absorption, immune function, and mood regulation.

Improves bone health

Regular oolong tea consumption may contribute to improvements in bone density over time.

Minerals found in oolong tea — like manganese, calcium, and magnesium — can help you build stronger bones.

The anti-inflammatory properties of oolong tea may also support bone health and reduce the risk of osteoporosis (a bone disease) in older adults.

Supports dental health

Polyphenols in oolong tea have antibacterial properties that can reduce the growth of bacteria that cause tooth decay and gum disease.

Small amounts of fluoride in oolong tea can help reduce plaque buildup and strengthen the tooth enamel.

Boosts the immune system

The antioxidants and flavonoids in oolong tea may help strengthen your immune system by neutralizing free radicals that can weaken immunity. 

Drinking oolong tea regularly could help your body resist infections and the likelihood of developing chronic health conditions.

Polyphenols in oolong tea — especially catechins — can help the body respond better to inflammation and support the immune system.

Promotes hydration and balances electrolytes

Oolong tea helps maintain healthy hydration levels, which are essential for numerous bodily functions. Staying hydrated helps with blood circulation, digestion, and skin health.

Minerals like potassium, calcium, and magnesium in oolong tea may help balance electrolytes, support hydration at a cellular level, and improve overall wellness.

Detoxifies the body

Oolong tea has mild diuretic properties, which encourage the elimination of toxins through increased urination. 

This can help detoxify the body, flush out waste products, and potentially reduce water retention. The antioxidants in oolong tea can also support the liver, the body’s main detoxification organ, by helping it break down and remove toxins.

Protects brain health

Polyphenols in oolong tea may protect brain cells from damage associated with age-related cognitive decline. This may help potentially lower the risk of Alzheimer’s disease and Parkinson’s.

The Nutritional Profile of Oolong Tea

Below is a look at the nutritional profile of oolong tea in a standard 8 oz (ounce) erving:

Oolong tea is a calorie-free beverage. With 30 to 50 mg of caffeine per cup, oolong tea provides a moderate energy boost without any added sugars. 

How to Make Oolong Tea

Preparing oolong tea is a simple process that can draw out its rich, complex flavors. Here’s a step-by-step guide to help you brew the perfect cup:

1. Measure the leaves: Use one to two teaspoons of loose oolong leaves for a standard eight-ounce cup. Adjust to your preference for a stronger or milder flavor.

2. Heat the water: Heat water to about 185°F to 205°F (85°C to 96°C). For lighter oolong teas, use water at the lower end of this range; for darker brews, go slightly hotter. Avoid boiling water, which can scorch the delicate leaves and turn the tea bitter.

3. Rinse the leaves (optional): For loose-leaf oolong, you can do a quick rinse by pouring a small amount of hot water over the leaves, swirling it for a few seconds, and discarding the water. This step helps the leaves release their aroma and flavor.

4. Steep the tea: Pour hot water over the tea leaves and steep for one to five minutes, depending on your taste preferences.

5. Serve and enjoy: Strain the tea into your cup if you’re using loose leaves. Oolong tea can be enjoyed as is or with a touch of honey if you prefer a hint of sweetness. The tea is traditionally served plain to savor its natural flavors.

You can re-steep the same leaves two to three times, increasing the steeping time slightly with each infusion. 

Where Can I Learn More About My Health?

Through LifeMD, you can speak with a licensed healthcare provider about ways to improve your nutrition and manage certain health conditions.

Make an appointment today to come up with a treatment plan that works for you.

Dr. Anthony Puopolo

Dr. Puopolo holds a B.A. in Biology from Tufts University, M.A. in Biology from Boston University, and Doctor of Medicine from the Boston University School of Medicine. He also completed a Family Medicine and Psychiatry residency program in the U.S. Army.

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