What does banana water do to the body?

November 18, 2025 •

4 min read

Over 145 million tons of bananas are produced globally each year, yet most people discard the nutrient-rich peel. Banana water, or tea made from the fruit and its peel, releases beneficial compounds into a simple brew. This popular beverage is celebrated for its ability to promote relaxation, support heart health, and improve sleep quality due to its mineral content.

Quick Summary

Banana water, or banana tea, is a beverage created by simmering bananas or their peels in hot water. It releases beneficial compounds like potassium, magnesium, and antioxidants. These nutrients may offer health benefits such as improved sleep, reduced bloating, and better heart health.

Key Points

Nutrient Infusion: Brewing bananas or their peels releases beneficial minerals like potassium and magnesium, and antioxidants, creating a low-calorie beverage.
Sleep Aid: The magnesium, potassium, and tryptophan in banana water can help relax muscles and promote the production of sleep-regulating hormones like melatonin.
Heart Health: Potassium helps regulate blood pressure by balancing sodium, while antioxidants fight free radicals, supporting cardiovascular function.
Reduced Bloating: The potassium in the water helps counter the effects of a high-salt diet by regulating fluid balance and preventing water retention.
Safe Consumption: While generally safe, moderation is important, especially for those with kidney issues or on blood pressure medication, due to potassium levels.
Organic is Best: When making banana peel tea, using organic bananas is recommended to avoid introducing pesticides into the drink.

The Science Behind Banana Water: Nutrient Extraction

When bananas and their peels are simmered in hot water, water-soluble nutrients are released, creating a mild, naturally sweet tea. The concentration of these compounds depends on the brewing time and whether the peel is included. The peel is particularly rich in antioxidants and some minerals, though boiling can reduce the levels of heat-sensitive nutrients like vitamin C. The resulting infusion is rich in potassium, magnesium, and vitamin B6, while also containing smaller amounts of other minerals. These are the primary actors behind the purported health effects. The beverage is low in calories and natural sugars, making it a good replacement for high-sugar drinks.

How Banana Water Impacts Sleep and Mood

One of the most popular uses for banana water is as a natural sleep aid. This effect is primarily attributed to its content of magnesium, potassium, and tryptophan.

Magnesium and Potassium: These two minerals are known as natural muscle relaxants. Their presence helps calm the nervous system and promotes muscle relaxation, which prepares the body for sleep.
Tryptophan: This essential amino acid is a precursor to serotonin and melatonin, two hormones that are crucial for regulating sleep, mood, and overall well-being. By providing the body with tryptophan, banana water may help support the natural production of these sleep-promoting hormones.

Many users report feeling more relaxed and experiencing better quality sleep after consuming banana water about an hour before bed. While anecdotal evidence is plentiful, scientific studies directly assessing its effectiveness as a sleep aid are still limited.

Cardiovascular and Digestive Benefits

Banana water's impact extends beyond sleep, with potential benefits for heart health and digestion.

Potassium and Blood Pressure: The high potassium content in banana water helps regulate blood pressure. Potassium and sodium work together to regulate fluid balance in the cells, and a potassium-rich diet can help the kidneys excrete excess sodium, which may lower blood pressure.
Antioxidant Effects: The beverage, especially when made with the peel, contains water-soluble antioxidants like gallocatechin. These compounds help fight free radicals and may reduce the risk of heart disease.
Reduced Bloating: By balancing sodium levels and regulating fluid, the potassium in banana water can help alleviate bloating and water retention caused by a high-salt diet.

Comparison of Preparation Methods


Feature	Banana Water with Peel	Banana Water without Peel	Why the Difference?
Nutrient Density	Higher levels of antioxidants like gallocatechin.	Lower levels of some antioxidants and minerals.	The peel contains a higher concentration of certain phytonutrients.
Brewing Time	Longer, typically 15-20 minutes, to break down tougher fibers.	Shorter, typically 5-10 minutes, for a quicker infusion.	The peel's fiber content requires more heat and time to soften and release compounds.
Taste Profile	More earthy, possibly slightly bitter, but mild.	Sweeter, fruitier flavor, as more natural sugars are released from the pulp.	The difference in flavor comes from the compounds present in the peel versus the fruit.
Recommended Use	Often preferred for maximizing antioxidant intake and for sleep benefits.	Suitable for those who prefer a sweeter taste or a faster preparation.	The choice depends on desired flavor and nutrient concentration.

How to Make Banana Water

Making banana water is a simple process, and you can customize it based on your desired flavor and nutrient profile.

Simple Banana Peel Tea

Thoroughly wash one organic banana to remove any pesticides. Trim the ends.
Fill a small pot with 2-3 cups of water and bring to a boil.
Add the banana peel to the boiling water.
Reduce heat and simmer for 15-20 minutes.
Strain the liquid into a mug, discard the peel, and add a dash of cinnamon or honey for flavor.

Whole Banana Tea

Wash one ripe banana. Cut off both ends.
Bring 2-3 cups of water to a boil in a pot.
Add the whole banana, peel and all, to the water.
Reduce heat and simmer for 10 minutes.
Strain and enjoy the mildly sweet drink.

Serving Suggestions

Banana water is best enjoyed warm about an hour before bedtime to aid relaxation. However, it can also be cooled and served as a hydrating, low-sugar alternative to other beverages. The leftover banana fruit can be used in smoothies, baked goods, or oatmeal to reduce food waste.

Safety Considerations and Potential Side Effects

While generally safe, there are some considerations to keep in mind. The most significant concern is overconsumption, which can lead to excessive potassium intake. This is particularly important for individuals with high blood pressure or kidney problems who may be taking medication.

Hyperkalemia: Extremely high levels of potassium in the blood can lead to nausea, vomiting, and a tingling sensation.
Medication Interactions: Those on blood pressure medication should consult a doctor before regularly consuming banana water, as potassium can interfere with certain drugs.
Pesticide Residue: For banana peel tea, using organic bananas is recommended to avoid pesticide contamination.

Conclusion

In summary, banana water, or banana tea, is a simple and natural beverage that provides a mild infusion of water-soluble nutrients, primarily potassium, magnesium, and antioxidants. Its most well-known benefit is its potential as a natural sleep aid, thanks to the muscle-relaxing properties of magnesium and potassium, and the mood-regulating effects of tryptophan. The beverage may also support cardiovascular health by helping to regulate blood pressure and fight free radicals. While the effects are gentle and based largely on anecdotal evidence, incorporating this low-sugar tea into a balanced diet can be a soothing and potentially beneficial addition to a healthy lifestyle. As with any natural remedy, moderation is key, and it is wise to consult a healthcare provider, especially if you have pre-existing health conditions or are on medication. The valorization of banana by-products, like the peel, is an eco-friendly way to enjoy these benefits.

Frequently Asked Questions

Banana water contains magnesium and potassium, which are natural muscle relaxants, and tryptophan, a precursor to sleep hormones like melatonin. These compounds may help relax the body and mind, though scientific studies on its direct effectiveness as a sleep aid are limited.

Using the peel can provide a higher concentration of certain water-soluble antioxidants and minerals like gallocatechin. However, it may result in a slightly more bitter taste and requires a longer brewing time. Using just the fruit creates a sweeter, milder tea.

Drinking banana water daily is generally safe for most people. However, those with kidney problems or on blood pressure medication should consult a doctor due to the increased potassium intake, as excessive amounts can be harmful.

Side effects are rare when consumed in moderation. Overconsumption, however, could lead to hyperkalemia (excessive potassium), causing symptoms like nausea, vomiting, or a tingling sensation. It can also increase the urge to urinate.

Yes, especially when made with the peel. The peel contains significant levels of water-soluble antioxidants, such as gallocatechin, which are released during brewing and can help fight free radicals.

For banana peel tea, simmer for 15-20 minutes. For whole banana tea (with peel), simmer for about 10 minutes. Adjusting the steep time can alter the concentration of nutrients and flavor.

Banana water itself does not directly cause weight loss through increased fat burning. However, it can be a good low-sugar alternative to sugary drinks, and its properties may help reduce bloating and anxiety, which can support weight management in conjunction with a healthy diet.