What does butterfly pea tea help with? A guide to its benefits

November 23, 2025 •

4 min read

Native to Southeast Asia, butterfly pea flower tea is renowned for its vibrant blue hue that transforms into purple with a squeeze of lemon. Beyond its visually stunning appearance, this herbal infusion, made from the Clitoria ternatea plant, has been used for centuries in traditional medicine, offering a wide array of potential health benefits, which is what butterfly pea tea can help with.

Quick Summary

Butterfly pea tea, rich in antioxidants and anti-inflammatory compounds, may aid cognitive function, support skin and hair health, and reduce stress. This herbal infusion also shows promise in assisting with blood sugar regulation and heart health, contributing to overall wellness.

Key Points

Antioxidant Power: Butterfly pea tea is rich in anthocyanins that fight oxidative stress and support cellular health.
Skin and Hair Health: It stimulates collagen and elastin production for improved skin and strengthens hair follicles for growth.
Brain Boost: As a natural nootropic, it may enhance memory, focus, and overall cognitive function.
Stress Reduction: The tea has calming properties that help alleviate anxiety and promote relaxation without caffeine.
Anti-Inflammatory Action: Compounds like ternatins act as natural anti-inflammatories, reducing systemic inflammation.
Potential for Blood Sugar: It may help regulate blood sugar levels by inhibiting certain carbohydrate-digesting enzymes.
Aids Digestion: The anti-inflammatory effects can help soothe digestive discomfort and nausea.

Rich in Antioxidants and Anti-Inflammatory Compounds

Butterfly pea flowers are exceptionally rich in antioxidants, particularly anthocyanins, which are responsible for the tea's vibrant color. These powerful compounds help the body combat oxidative stress, a process that can damage cells and lead to chronic disease. Research has also highlighted the significant anti-inflammatory properties of butterfly pea tea, which can help reduce systemic inflammation and related symptoms like body aches and swelling. By alleviating chronic inflammation, the tea allows the immune system to function more effectively.

Boosts Skin and Hair Health

The antioxidant properties of butterfly pea tea extend to its benefits for skin and hair. The flavonoids and polyphenols found in the flower can help stimulate the natural production of collagen and elastin, essential proteins for maintaining skin elasticity and a youthful appearance. Studies suggest that topical application of butterfly pea flower extract may increase skin hydration by a significant margin. For hair, the tea contains anthocyanin, which increases blood flow to the scalp. This action strengthens hair follicles, promotes hair growth, and may even help naturally darken hair over time.

Supports Cognitive Function and Stress Relief

In Ayurvedic medicine, butterfly pea flower is traditionally used as a brain tonic (medhya), and modern science is beginning to back this ancient wisdom. The tea is considered a natural nootropic, meaning it can support and enhance cognitive function. Animal studies suggest that butterfly pea extract may improve memory and aid in preventing memory loss. The calming properties of the tea also help to alleviate stress and anxiety, promoting relaxation and better mental focus. It is a caffeine-free beverage, making it an excellent choice for unwinding after a long day without the jitters.

Potential Benefits for Heart Health and Blood Sugar

Some research indicates that consuming butterfly pea extract can have a positive effect on cardiovascular health. This is partly due to its ability to inhibit fat cell formation and triglyceride accumulation after a high-fat meal. The antioxidants may help protect against lipid peroxidation, a process that damages cell membranes and is a risk factor for heart disease. For individuals managing blood sugar, some studies suggest that the tea may help inhibit carbohydrate-digesting enzymes, leading to suppressed insulin and blood sugar levels after a meal. This could be a supportive addition to a balanced wellness routine, though more human research is needed.

How to Make Butterfly Pea Tea

Making butterfly pea tea is simple and visually rewarding. Here is a basic recipe:

Ingredients:
- 1-2 teaspoons of dried butterfly pea flowers
- 1 cup of hot water (just below boiling, around 180°F)
- Honey or lemon to taste (optional)
Instructions:
1. Place the dried flowers in a mug or teapot.
2. Pour the hot water over the flowers and let them steep for 5-10 minutes, depending on the desired color intensity.
3. Strain the flowers out. At this point, the tea should be a vibrant blue.
4. For a fun color change and a tart flavor, squeeze in some lemon juice to turn the tea purple.
5. Sweeten with honey if desired and enjoy hot or chilled.

Comparison: Butterfly Pea Tea vs. Hibiscus Tea


Feature	Butterfly Pea Tea	Hibiscus Tea
Appearance	Mesmerizing blue, changes to purple with acid.	Fervent scarlet or red.
Aroma	Earthy and rustic.	Mild and slightly fruity.
Taste	Smooth mouthfeel with an earthy flavor.	Tart, similar to cranberry.
Primary Benefits	Antioxidant powerhouse, cognitive and skin health.	High in Vitamin C, boosts immunity.
Best for	Relaxation, unwinding, cognitive boost, and beauty applications.	An uplifting, refreshing, and immune-boosting drink.

Possible Side Effects and Precautions

While butterfly pea tea is generally considered safe for most people when consumed in moderation, some precautions should be noted. Overconsumption may lead to mild digestive issues such as nausea, stomach pain, or diarrhea, although these reports are primarily anecdotal. The seeds of the flower can be toxic and may cause vomiting or diarrhea if ingested. Due to insufficient research, pregnant and breastfeeding women are advised to avoid it unless directed by a healthcare professional. Individuals with low blood pressure or those taking anticoagulant medication should also exercise caution, as the tea may affect blood pressure and blood clotting. Always consult a doctor before incorporating a new herbal product into your diet, especially if you have pre-existing health conditions or are on medication. For a more in-depth look at research, the National Institutes of Health offers numerous studies on the components of butterfly pea flower.

Conclusion

Butterfly pea tea is a vibrant, caffeine-free herbal infusion with a long history in traditional medicine, offering an impressive array of potential health benefits. From its rich antioxidant content that aids skin and hair health to its nootropic properties that support cognitive function and stress relief, this tea is a holistic wellness powerhouse. While further human research is needed to fully validate some of its benefits, its calming effects and nutritional profile make it a delightful addition to a healthy lifestyle. Enjoying a cup of this magical, color-changing brew can be both a visually stunning treat and a simple act of self-care.

Frequently Asked Questions

Butterfly pea tea is rich in antioxidants that combat oxidative stress, supports cognitive health by potentially boosting memory and focus, promotes healthy skin and hair, and has anti-inflammatory properties that can help reduce body aches and swelling.

While generally safe in moderation, some people may experience mild digestive issues like nausea or stomach pain, though this is not commonly reported. Pregnant or breastfeeding women and those with certain medical conditions should consult a doctor first.

To make the tea, steep 1-2 teaspoons of dried butterfly pea flowers in a cup of hot water for 5-10 minutes. Strain the flowers, and add lemon juice to watch it change color from blue to purple. Sweeten with honey if desired.

Yes, butterfly pea tea is known for its calming properties. It can help alleviate stress and anxiety, promoting relaxation and mental well-being without the stimulating effects of caffeine.

Some studies suggest that butterfly pea flower extract may help with weight management by inhibiting the formation of fat cells. However, more research is needed, and it should be seen as a supportive beverage within a healthy lifestyle.

The color change itself doesn't alter the tea's earthy, rustic flavor. However, the addition of an acidic ingredient like lemon or lime juice to create the purple hue will add a tart, citrusy flavor.

Butterfly pea tea originates from the Clitoria ternatea plant, which is native to Southeast Asia, including countries like Thailand, Vietnam, and Malaysia.