Butterfly Pea Flower Benefits: Complete Guide to Blue Tea Health Effects

Butterfly pea flower, scientifically known as Clitoria ternatea, is a stunning blue flower native to Southeast Asia that has been used for centuries in traditional medicine and cuisine. Today, it’s gaining popularity worldwide as a natural health supplement, herbal tea ingredient, and natural food coloring.

This vibrant plant is packed with powerful antioxidants and has been studied for its potential therapeutic properties. From supporting weight management to promoting healthier skin and hair, butterfly pea flower offers a range of health benefits worth exploring.

In this comprehensive guide, we’ll dive deep into what makes butterfly pea flower special, its scientifically-backed health benefits, potential side effects, and practical ways to incorporate it into your daily routine.

What Is Butterfly Pea Flower?

Butterfly pea flower is a tropical climbing plant that produces distinctive bright blue flowers. The plant thrives in equatorial regions and has been a staple in Asian traditional medicine, particularly in Thai and Malaysian cultures.

The most striking feature of butterfly pea flower is its intense blue color, which comes from high concentrations of anthocyanins – powerful antioxidant compounds. These same compounds give blueberries and red cabbage their distinctive colors.

Beyond its medicinal uses, butterfly pea flower has been traditionally used as:

• A natural dye for fabrics and textiles
• A pH-sensitive food coloring that changes from blue to purple when acidic ingredients are added
• An ingredient in herbal teas and beverages
• A component in skincare and hair care products
• A decorative element in culinary presentations

Nutritional Profile and Active Compounds

The health benefits of butterfly pea flower stem from its rich phytochemical composition. The flower contains numerous bioactive compounds that contribute to its therapeutic properties.

Ternatins: The Power of Anthocyanins

The primary active compounds in butterfly pea flower are ternatins, a specific type of anthocyanin. These water-soluble pigments are responsible for the flower’s brilliant blue hue and possess strong antioxidant activity.

Research has shown that ternatins may help combat oxidative stress, reduce inflammation, and protect cells from damage caused by free radicals. These properties make butterfly pea flower a potentially valuable addition to a health-conscious diet.

Other Beneficial Compounds

In addition to ternatins, butterfly pea flower contains several other important phytochemicals:

• Kaempferol: A flavonoid with potential anti-cancer and anti-inflammatory properties that has been extensively studied for its ability to protect cells from oxidative damage
• p-Coumaric acid: An antioxidant compound that may help protect against bacterial infections, support healthy aging, and reduce inflammation throughout the body
• Delphinidin-3,5-glucoside: An anthocyanin that may support immune system function and demonstrate anti-cancer properties in laboratory studies
• Quercetin: A powerful flavonoid known for its anti-inflammatory and antihistamine effects
• Myricetin: Another flavonoid with antioxidant properties that may support cardiovascular health

Science-Backed Health Benefits of Butterfly Pea Flower

1. Powerful Antioxidant Protection

The most well-established benefit of butterfly pea flower is its exceptional antioxidant capacity. Antioxidants are molecules that neutralize harmful free radicals in your body, protecting your cells from oxidative stress and damage.

Chronic oxidative stress is linked to numerous health conditions, including heart disease, diabetes, cancer, and neurodegenerative disorders. By providing a rich source of antioxidants, butterfly pea flower may help reduce your risk of these conditions.

The anthocyanins in butterfly pea flower have demonstrated particularly strong free radical scavenging activity in laboratory studies, sometimes exceeding that of other well-known antioxidant-rich foods.

2. Supports Healthy Weight Management

Emerging research suggests that butterfly pea flower may be a helpful ally in weight management efforts, though it should be viewed as a complementary tool rather than a magic solution.

Laboratory studies have found that extracts from butterfly pea flower may influence fat metabolism in several ways:

• Inhibiting the differentiation of pre-fat cells into mature fat cells
• Reducing lipid accumulation in cells
• Modulating metabolic pathways involved in fat storage
• Potentially enhancing fat oxidation processes

While these findings are promising, it’s important to note that most research has been conducted in test tubes or on animals. Human studies are needed to confirm whether drinking butterfly pea tea or consuming butterfly pea supplements can effectively support weight loss when combined with a balanced diet and regular exercise.

3. May Help Regulate Blood Sugar Levels

One of the most exciting potential benefits of butterfly pea flower is its effect on blood sugar regulation. Several studies suggest it may help stabilize glucose levels and improve insulin sensitivity.

In one small human study, participants who consumed a beverage containing butterfly pea flower extract experienced reduced blood sugar and insulin spikes after consumption, despite the drink containing sugar. This suggests that compounds in the flower may help moderate the glycemic response to foods.

Animal research has also demonstrated that butterfly pea flower extract may:

• Lower fasting blood glucose levels
• Improve insulin sensitivity
• Protect pancreatic cells that produce insulin
• Reduce oxidative stress associated with high blood sugar
• Help prevent diabetes-related complications

If you have diabetes or are at risk for developing it, butterfly pea flower may be worth discussing with your healthcare provider as a complementary approach to blood sugar management. However, never replace prescribed diabetes medications with herbal remedies without consulting your doctor first.

4. Promotes Radiant Skin Health

Butterfly pea flower has become increasingly popular in the cosmetics industry, and for good reason. Its antioxidant compounds may offer several benefits for skin health and appearance.

Research has shown that topical application of butterfly pea extract can:

• Significantly increase skin hydration levels within an hour of application
• Protect skin cells from UV damage and environmental stressors
• Support collagen production for firmer, more elastic skin
• Reduce the appearance of fine lines and wrinkles
• Help even out skin tone and reduce hyperpigmentation
• Provide anti-inflammatory benefits that may help with acne and irritation

The anthocyanins in butterfly pea flower work by neutralizing free radicals that accelerate skin aging and damage. By protecting cells from oxidative stress, these compounds may help maintain a youthful, healthy complexion.

Both topical application through skincare products and internal consumption through tea or supplements may contribute to skin health benefits.

5. Enhances Hair Growth and Scalp Health

Traditional medicine has long valued butterfly pea flower for promoting healthy, lustrous hair. Modern research is beginning to validate these traditional uses.

Studies have found that butterfly pea flower may benefit hair health by:

• Stimulating hair follicles to promote growth
• Strengthening hair shafts to reduce breakage
• Regulating sebum production on the scalp
• Reducing dandruff and flaking
• Adding natural shine and vibrancy to hair
• Protecting hair from environmental damage

One study found that a shampoo containing 20% butterfly pea flower extract significantly reduced dandruff severity with minimal side effects, likely due to its effects on sebum regulation and its antimicrobial properties.

You can find butterfly pea flower in various hair care products, including shampoos, conditioners, hair oils, and hair rinses. Some people also use cooled butterfly pea tea as a final rinse after shampooing.

6. May Support Cognitive Function and Brain Health

Though research in this area is still preliminary, some studies suggest butterfly pea flower may have neuroprotective properties that could support brain health and cognitive function.

The antioxidant compounds in butterfly pea flower may help protect brain cells from oxidative damage, which is implicated in cognitive decline and neurodegenerative diseases. Some traditional medicine systems have used butterfly pea flower to enhance memory and mental clarity.

Animal studies have shown promising results, but more research is needed to determine whether these benefits translate to humans and what dosages might be effective.

7. Potential Anti-Inflammatory Effects

Chronic inflammation is at the root of many health problems, from arthritis to heart disease. The compounds in butterfly pea flower demonstrate anti-inflammatory properties in laboratory studies.

By reducing inflammatory markers in the body, butterfly pea flower may help support overall health and potentially reduce the risk of inflammation-related conditions. However, more research is needed to understand the clinical significance of these effects.

How to Use Butterfly Pea Flower

One of the best aspects of butterfly pea flower is its versatility. There are numerous ways to incorporate it into your daily routine, depending on your preferences and health goals.

Butterfly Pea Flower Tea (Blue Tea)

The most common way to consume butterfly pea flower is as an herbal tea, often called “blue tea” due to its striking color. The tea has a mild, earthy flavor with subtle floral notes.

How to prepare butterfly pea flower tea:

1. Add 1 teaspoon (approximately 4 grams) of dried butterfly pea flowers to a cup
2. Pour 8 ounces (240 ml) of hot water (but not boiling, around 200°F or 93°C is ideal) over the flowers
3. Steep for 10-15 minutes, depending on how strong you want the flavor and color
4. Strain out the flowers
5. Enjoy hot or pour over ice for a refreshing cold beverage

Flavor variations:

• Add a squeeze of lemon or lime juice – the acidity will turn the blue tea into a vibrant purple color
• Sweeten with honey, agave nectar, or stevia
• Mix with other herbal teas like chamomile, peppermint, or lemongrass
• Add fresh ginger for a spicy kick and additional health benefits
• Create a latte by adding steamed milk or plant-based milk alternatives

Butterfly Pea Flower in Cooking and Beverages

Beyond tea, butterfly pea flower can be used as a natural food coloring and ingredient in various recipes:

• Mocktails and cocktails: Create stunning blue or purple drinks by infusing butterfly pea flower into lemonades, mojitos, or other beverages
• Rice dishes: Steep butterfly pea flowers in water, then use the blue liquid to cook rice for a colorful presentation
• Baked goods: Use butterfly pea flower powder or concentrated tea to naturally color cakes, cookies, and frosting
• Smoothie bowls: Add butterfly pea powder to smoothie bowls for a vibrant blue base
• Desserts: Infuse creams, custards, or jellies with butterfly pea flower for unique colored treats

Topical Applications

For skin and hair benefits, look for cosmetic products containing butterfly pea flower extract, or create your own treatments:

• Face masks: Mix butterfly pea powder with yogurt or honey for a hydrating face mask
• Hair rinse: Brew a strong butterfly pea tea, let it cool, and use it as a final rinse after shampooing
• Toners: Use cooled butterfly pea tea as a natural facial toner
• Bath soaks: Add dried butterfly pea flowers or strong tea to your bath water

Supplements

Butterfly pea flower is also available in supplement form, including capsules, powders, and liquid extracts. If you choose to use supplements, look for products from reputable manufacturers that provide third-party testing results.

Always follow the dosage instructions on the product label, and consult with a healthcare provider before starting any new supplement regimen, especially if you have existing health conditions or take medications.

Potential Side Effects and Safety Considerations

Butterfly pea flower is generally considered safe for most people when consumed in moderate amounts. It has been used for centuries in traditional medicine and cuisine without widespread reports of adverse effects.

However, as with any herbal product, there are some considerations to keep in mind:

Possible Side Effects

While scientific research hasn’t documented serious side effects, some anecdotal reports mention:

• Mild digestive upset, including nausea or stomach discomfort
• Diarrhea when consumed in large quantities
• Allergic reactions in people sensitive to plants in the Fabaceae (legume) family

If you experience any adverse reactions after consuming butterfly pea flower, discontinue use and consult a healthcare provider.

Who Should Exercise Caution

Certain groups should be particularly careful or avoid butterfly pea flower altogether:

• Pregnant and nursing women: There is insufficient research on the safety of butterfly pea flower during pregnancy and breastfeeding. It’s best to avoid it or consult with your healthcare provider first.
• People taking medications: Butterfly pea flower may interact with certain medications, particularly those for diabetes and blood thinning. Always consult your doctor or pharmacist before using herbal products alongside prescription medications.
• Those scheduled for surgery: Due to potential effects on blood sugar and clotting, stop using butterfly pea flower at least two weeks before scheduled surgery.
• People with bleeding disorders: As a precaution, those with bleeding disorders should consult a healthcare provider before using butterfly pea flower.

Quality and Sourcing Matters

When purchasing butterfly pea flower products:

• Choose organic products when possible to avoid pesticide residues
• Buy from reputable suppliers who can provide information about sourcing and testing
• Check for third-party certifications that verify purity and quality
• Store dried flowers in an airtight container away from light and moisture to maintain potency

Recommended Dosage

There is no established standard dosage for butterfly pea flower, as research is still ongoing. However, traditional use and preliminary studies suggest the following general guidelines:

• As tea: 1-2 cups daily, using about 1 teaspoon of dried flowers per cup
• As powder: 1/4 to 1/2 teaspoon added to beverages or food
• As supplements: Follow the manufacturer’s recommended dosage on the product label

Start with smaller amounts to assess your tolerance, and gradually increase if desired. More is not necessarily better – moderation is key with any herbal product.

Butterfly Pea Flower vs. Other Herbal Teas

How does butterfly pea flower compare to other popular herbal teas?

• Antioxidant content: Butterfly pea flower contains high levels of anthocyanins, similar to hibiscus tea, but with different specific compounds
• Caffeine: Unlike true tea (green, black, white, oolong), butterfly pea tea is naturally caffeine-free, making it suitable for evening consumption
• Flavor profile: It has a milder, more subtle taste compared to strongly flavored teas like peppermint or chamomile
• Visual appeal: The color-changing properties make it unique among herbal teas
• Traditional uses: While chamomile is prized for relaxation and ginger for digestion, butterfly pea flower has been traditionally valued for cognitive support and overall vitality

The Science: What Research Says

While butterfly pea flower has been used in traditional medicine for centuries, scientific research on its health effects is still in relatively early stages. Most studies have been conducted in test tubes or on animals, with limited human clinical trials.

The existing research is promising, showing potential benefits for:

• Antioxidant activity (well-established through multiple studies)
• Blood sugar regulation (demonstrated in small human studies and animal research)
• Skin hydration and protection (shown in topical application studies)
• Weight management (primarily in laboratory and animal studies)
• Hair and scalp health (emerging evidence from clinical observations)

However, more rigorous, large-scale human studies are needed to fully understand the therapeutic potential of butterfly pea flower, determine optimal dosages, and identify any long-term effects or interactions.

As with any natural remedy, it’s important to maintain realistic expectations and not view butterfly pea flower as a cure-all or replacement for conventional medical treatment.

Frequently Asked Questions

Does butterfly pea tea have caffeine?

No, butterfly pea flower tea is naturally caffeine-free. It’s an excellent choice for people who are sensitive to caffeine or want to enjoy a calming beverage in the evening without affecting sleep.

Can I drink butterfly pea tea every day?

Most people can safely drink 1-2 cups of butterfly pea tea daily. However, it’s always wise to practice moderation and pay attention to how your body responds.

Does butterfly pea flower really change color?

Yes! The anthocyanins in butterfly pea flower are pH-sensitive. The tea is naturally blue in neutral conditions, but adding acidic ingredients like lemon juice, lime juice, or vinegar will turn it purple or pink. Adding alkaline substances will shift it toward green.

Where can I buy butterfly pea flowers?

You can find dried butterfly pea flowers at specialty tea shops, Asian grocery stores, health food stores, and online retailers. Look for organic, food-grade flowers from reputable suppliers.

Can butterfly pea flower help with weight loss?

While laboratory studies suggest butterfly pea flower may influence fat metabolism, there’s insufficient evidence to claim it’s an effective weight loss aid on its own. It may be a helpful addition to a comprehensive weight management plan that includes a balanced diet and regular exercise.

Is butterfly pea flower safe for children?

There is limited research on the safety of butterfly pea flower for children. Small amounts in food or beverages are likely safe, but it’s best to consult with a pediatrician before giving herbal products to children regularly.

Can I grow my own butterfly pea flowers?

Yes! Butterfly pea plants can be grown in warm climates (USDA zones 10-11) or as annuals in cooler regions. They need full sun, well-draining soil, and support for climbing. The flowers can be harvested and dried for tea or other uses.

The Bottom Line

Butterfly pea flower is a fascinating botanical with a rich history in traditional medicine and an emerging profile in modern wellness circles. Its impressive antioxidant content, particularly its unique anthocyanin compounds called ternatins, gives it potential health benefits worth exploring.

Current research suggests that butterfly pea flower may support:

• Antioxidant protection against cellular damage
• Healthy weight management efforts
• Blood sugar regulation and diabetes prevention
• Radiant skin and strong hair
• Overall wellness and vitality

Whether you enjoy it as a soothing tea, use it in creative culinary applications, or apply it topically through skincare products, butterfly pea flower is a versatile and generally safe botanical to experiment with.

However, remember that while promising, the research on butterfly pea flower is still developing. It should be viewed as a complementary addition to a healthy lifestyle rather than a miracle cure or replacement for medical treatment.

If you have any underlying health conditions, take medications, or are pregnant or nursing, consult with a healthcare provider before adding butterfly pea flower to your routine. With appropriate precautions and realistic expectations, this beautiful blue flower may become a colorful and beneficial addition to your wellness journey.

Sources:

• PMC – Anthocyanin compounds in butterfly pea flower
• PMC – Ternatins and their health effects
• PMC – Antioxidant compounds in Clitoria ternatea
• PMC – Kaempferol and cancer cell studies
• PubMed – p-Coumaric acid health properties
• PMC – Delphinidin-3,5-glucoside immune effects
• PMC – Butterfly pea extract and skin hydration
• PMC – Clitoria ternatea shampoo dandruff study
• PMC – Butterfly pea flower and fat cell formation
• PMC – Ternatins and fat cell synthesis
• PMC – Butterfly pea extract blood sugar study
• PMC – Animal research on blood sugar regulation