Butterfly pea flower tea creates a beautiful blue color when steeped, but that’s not all it’s good for. The tea also has a long list of potential health benefits that go along with it. Sometimes called by its scientific name, Clitoria ternatea, butterfly pea flowers are native to Southeast Asia and feature bright blue petals with a yellow slash in the middle and green, oval leaves.

Some early human studies link butterfly flower pea to improved heart health, cognition, liver health and stress reduction, though additional clinical trials are needed. The herbal, caffeine-free tea contains numerous antioxidants, which contribute to its potential health benefits. 

What the science says

According to Canada’s McGill University, butterfly flower pea tea is considered an acid-base indicator, as evidenced by its color-changing properties. When steeped by itself, the caffeine-free tea turns a rich blue color due to the anthocyanins in the flower. Adding acidic lemon juice changes the blue to a violet hue, but adding hibiscus flowers or other ingredients may alter the blue to a deep red color. The changes in color are a response to the changes of the pH level of the solution.

Since the tea is notably high in antioxidants, consuming it has been linked to combatting excessive free radicals that contribute to oxidative stress in the body. As noted by the MD Anderson Cancer Center, free radicals are reactive, unstable oxygen molecules that occur from a variety of internal and external factors. Excessive amounts of free radicals lead to oxidative stress, which is a “key contributor to inflammation and disease,” according to MyCrohnsandColitisTeam dietitian Avery Zenker. 

Beyond this, butterfly flower pea tea contains bioactive compounds called phytochemicals, which are naturally occurring molecules in plants that offer health benefits due to their antioxidant properties. One of the common phytochemicals is polyphenol, which is commonly found in naturally colorful plant-based foods, like dark-colored berries, cocoa, extra virgin olive oil and spices.

The rich blue color from butterfly flower pea tea can be attributed to the high count of the polyphenol anthocyanin. Zenker said that many of the polyphenols included in butterfly flower pea tea have been studied for links to healthy aging, reduced inflammation, improved gut health and improved metabolic health in animals. It’s important to note that there’s still more human studies needed in order to correlate consumption of the tea to these benefits directly. 

One study published in the Journal of Herbmed Pharmacology looked into use of butterfly pea therapy for patients undergoing tuberculosis treatment. The study only included 28 patients who were actively receiving tuberculosis treatment, but the findings noted a potential improvement of clinical symptoms due to an effect on inflammation due to the butterfly flower. According to dietitian Jennifer Pallian, the changes noted in this study “suggest that butterfly pea flower supports immune balance and aids in disease recovery.” 

Pallian noted that another study on rats, which appears in the National Library of Medicine, showed “strong antioxidant, anti-inflammatory, antidiabetic and liver-protective effects.” Additionally, a human trial aimed at studying the effects of the tea or the extract of the flower on diabetes showed that consumption can moderate blood sugar responses and support blood sugar regulation. 

Though these trials are promising, more tests and trials need to be done in order to fully understand the link between butterfly flower pea and its health benefits in humans. 

Butterfly pea is a common ingredient in traditional Indian Ayurvedic medicine. Practitioners have used this tea for centuries as a memory and cognition enhancer, antidepressant, anticonvulsant and sedative agent, according to a study published in the National Library of Medicine. 

The potential benefits of the tea make it an intriguing subject for ongoing research. The consumption of anthocyanins have been linked to numerous benefits, Zenker said, including reduced inflammation, improved metabolic health, cardiovascular disease and type 2 diabetes. The antioxidants in the tea may also have the potential ability to combat inflammation-related conditions, such as cardiovascular disease, aging, type 2 diabetes and gut dysbiosis, Zenker said. 

According to ScienceDirect, in Ayurvedic medicine, the leaves and roots of the plant are used to treat body aches and infections, as well as to serve as an antidote for animal stings. Americans have also adopted the use of the flower for stress relief and its memory-enhancing properties. 

Risks and safety considerations

Though there are no specific risks associated with the consumption of butterfly pea flower tea, dietitians warn that certain populations should exercise caution. Pallian, a dietitian and food scientist, noted that pregnant and breastfeeding women should avoid consumption “due to limited safety data on reproductive effects.” 

Additionally, those taking medications that affect blood sugar, liver metabolism or inflammation should consult their doctors before consuming the tea because it has the potential to interact with those prescription drugs. Some studies have been conducted to look at liver and kidney function in mice when consuming the tea at various amounts. Zenker says there’s still a need for additional human studies regarding the tea to understand its impact on the body fully. 

Butterfly pea flower tea alternatives

If you’re looking to reap the benefits of butterfly flower pea tea but do not have access to or like the taste of the tea itself, there are a few alternatives. In particular, hibiscus or herbal teas containing chamomile and rooibos are also caffeine-free and offer calming benefits similar to those found in butterfly flower pea tea. 

If you’re looking for an increase of antioxidants, the Mayo Clinic suggests altering your diet to include more colorful fruits and vegetables, whole grains, nuts, seeds, herbs and even cocoa. Plant-based foods are the number-one source of antioxidants, with many of these foods also being high in fiber, low in cholesterol and a good source of vitamins. 

For coloring purposes, you might consider using the extract of the plant. The extract is made by steeping the dried flowers in alcohol or water and is often used as a natural food coloring agent. In fact, the Food and Drug Administration recognizes butterfly flower pea extract as a substance added to food for coloring purposes. 

What are the side effects of butterfly pea flower tea?

Butterfly pea flower is also found in numerous teas marketed for relaxation and stress relief. Michael Cramer, the CEO of Adagio Teas, said the appeal is largely due to its vibrant blue color when steeped. Adagio Teas offers a variety of wellness teas, many of which feature butterfly pea flower alongside other herbs and ingredients. Despite thousands of teas containing butterfly pea flower being sold, Cramer said no adverse reactions or side effects have been reported. 

Yvette Hill, a lifestyle medicine dietitian and nutritionist at YHN & Co, said that there is some anecdotal evidence that reports the tea causing gastrointestinal upset, nausea, and diarrhea. Though numerous studies have been done on animals’ reactions to the butterfly flower pea, there is still a need for more human studies in order to fully understand both the positive and potential adverse effects. 

How long should you let butterfly tea steep?

To achieve the best results when preparing butterfly pea flower tea, most recipes recommend a steeping time of approximately five minutes. However, the duration can be adjusted to personal preference; the longer you steep the dried flowers, the richer and deeper the blue coloring will become, yielding a more intense visual experience.

Crucially, if you plan to introduce other ingredients, particularly acidic elements like lemon juice or certain complementary herbs, you must wait until after the tea has fully steeped and the desired blue hue is achieved. Adding acid will cause a fascinating chemical reaction: the vibrant blue liquid will dramatically change to a bright purple color. This striking color shift is due to the alteration in the pH of the solution, moving it from a neutral or slightly basic state towards acidity.

Bottom line

Butterfly flower pea tea is a unique tea with color-changing properties that can be attributed to its anthocyanins. Although Starbucks briefly used the tea for its limited-edition drinks, the potential benefits of this tea are more than just a passing fad. 

More research is needed to understand the effects of tea on humans fully. However, based on current knowledge, tea can be linked to the same type of benefits that accompany the consumption of antioxidant-rich foods. The presence of high antioxidants is what links the tea to the potential ability to reduce inflammation and inflammation-related diseases, including type 2 diabetes, cardiovascular diseases and gut dysbiosis.

Anthocyanins are also present in the tea, which is what gives it its recognizable blue color. Anthocyanins have also been linked to reduced inflammation, improved metabolic health, cardiovascular protection and improved gut health. 

Frequently Asked Questions

Can I drink butterfly pea tea every day?

Yes, if you consume one cup of tea every day before bed, it can help prepare your body for sleep.

Is it better to drink butterfly pea flower tea at night or in the morning?

The tea can be enjoyed at any time, morning or night, and makes a calming, caffeine-free evening drink. 

Citations

Cohn H. The Magic of Butterfly Pea Tea. McGill University Office for Science & Society. Published August 10,  2022. https://www.mcgill.ca/oss/article/student-contributors-environment/magic-butterfly-pea-tea

Van Thomme G. What are free radicals? A dietitian explains. MD Anderson Cancer Center. Published August 6,  2024. https://www.mdanderson.org/cancerwise/what-are-free-radicals-a-dietitian-explains.h00-159699912.html

Jassanti J, Darmawati S, Rakhmawatie MD. Effectiveness of butterfly pea (Clitoria ternatea) flower extract as an adjuvant therapy for the treatment of pulmonary tuberculosis patients. J Herbmed Pharmacol. https://herbmedpharmacol.com/Article/jhp-52794

Widowati W, Darsono L, Utomo HS, et al. Antidiabetic and hepatoprotection effect of butterfly pea flower (Clitoria ternatea L.) through antioxidant, anti‑inflammatory, lower LDH, ACP, AST, and ALT on diabetes mellitus and dyslipidemia rat. Published 2024. https://pmc.ncbi.nlm.nih.gov/articles/PMC11053275/

Chusak C, Thilavech T, Jeyakumar Henry C, Adisakwattana S. Acute effect of Clitoria ternatea flower beverage on glycemic response and antioxidant capacity in healthy subjects: a randomized crossover trial. BMC Complement Altern Med. Published 2018. https://pmc.ncbi.nlm.nih.gov/articles/PMC5759795/

Mukherjee PK, Kumar V, Kumar NS, Heinrich M. The Ayurvedic medicine Clitoria ternatea — from traditional use to scientific assessment. J Ethnopharmacol. Published 2008. https://pubmed.ncbi.nlm.nih.gov/18926895/

Mukherjee PK, Kumar V, Kumar NS, Heinrich M. Clitoria ternatea, a traditional Ayurvedic medicinal plant has a long tradition of use as a memory‑enhancing and anxiolytic agent. J Ethnopharmacol. Published 2008. https://www.sciencedirect.com/science/article/pii/S0378874108004911

Khatib A, et al. Toxicity Effects of Clitoria ternatea L. Extract in Liver and Kidney Histopathological Examination in Mus Musculus. International Medical Journal of Malaya (IMJM). Published 2024. https://journals.iium.edu.my/kom/index.php/imjm/article/view/2318

Mayo Clinic. Add antioxidants to your diet: How to detox your body from mold. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/add-antioxidants-to-your-diet/art-20546814