Butterfly pea flower produces a vivid blue tea that changes color when you add lemon. It’s beautiful to watch — and increasingly studied for potential health benefits.
Native to Southeast Asia, this flower (Clitoria ternatea) has been used in traditional Ayurvedic medicine for centuries. Modern research is starting to validate some of these traditional uses, particularly around antioxidant activity and blood sugar management.1
Here’s what the science says about butterfly pea flower, plus how to use it.
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Available on the App StoreWhat is butterfly pea flower?
Butterfly pea (Clitoria ternatea) is a climbing plant native to tropical Asia. Its striking blue flowers have been used traditionally to treat digestive issues, skin conditions, and as a memory enhancer.
Today, you’ll find it in:
- Blue tea (also called butterfly pea tea or blue pea flower tea)
- Cocktails — bartenders love the color-changing effect
- Natural food coloring — a plant-based alternative to synthetic blue dyes
- Skincare products — serums, toners, and hair treatments
The color change is fascinating: the tea brews deep blue, but add something acidic (lemon, lime) and it shifts to purple or pink. This happens because the anthocyanins respond to pH changes.
Key nutrients and compounds
The blue color comes from ternatins — unique polyacylated anthocyanins found almost exclusively in butterfly pea flowers.2 These are the same class of antioxidants found in blueberries, but with a distinct molecular structure.
Butterfly pea flowers also contain:
- Kaempferol — a flavonoid with anti-inflammatory and potential anti-cancer properties
- Quercetin glycosides — antioxidants also found in onions and apples
- p-Coumaric acid — a phenolic compound with antimicrobial activity
- Delphinidin derivatives — anthocyanins linked to cardiovascular benefits
Research shows these compounds have anti-inflammatory effects. One study found that ternatin anthocyanins inhibited inflammatory pathways (NF-κB, iNOS) in macrophage cells.3
Health benefits
Blood sugar management
This is where butterfly pea flower has the strongest research support.
A randomized crossover trial in 15 healthy men found that consuming butterfly pea flower extract with sugar suppressed the postprandial glucose and insulin spike compared to sugar alone. The extract also improved antioxidant status.4
Animal studies show similar effects. In diabetic rat models, butterfly pea extract reduced blood sugar levels and improved markers of oxidative stress and inflammation.5
The proposed mechanism: the anthocyanins may inhibit carbohydrate-digesting enzymes (similar to how berries work), slowing glucose absorption.
Important caveat: Most human research uses high doses of extract, not regular tea consumption. The benefits may be dose-dependent.
Antioxidant and anti-inflammatory effects
Butterfly pea flowers are rich in antioxidants, and studies confirm they raise plasma antioxidant levels after consumption.4
In a study of overweight and obese adults consuming a high-fat meal, 2 grams of butterfly pea extract improved antioxidant status and reduced postprandial triglycerides.6
The anti-inflammatory potential is promising too. Lab studies show the ternatins inhibit inflammatory signaling pathways, which could have implications for chronic disease prevention — though human studies are still needed.3
Skin and hair (preliminary evidence)
Cosmetic companies use butterfly pea in skincare and hair products, and there’s some scientific basis for this:
- One study found topical application increased skin hydration by 70% within one hour
- An animal study suggested butterfly pea extract may promote hair growth, though human trials are lacking
The antioxidants likely contribute to these effects, but more research is needed before making strong claims.
Suggested read: 10 Herbal Teas with Real Health Benefits (Science-Backed)
Side effects and safety
Butterfly pea flower is generally considered safe for most people when consumed as tea or food.
There’s limited research on side effects, though some people report:
- Mild nausea
- Stomach discomfort
- Diarrhea (usually with high doses)
People who should be cautious:
- Pregnant or breastfeeding women (insufficient safety data)
- Those on blood thinners (theoretically, high anthocyanin intake could affect platelet function)
- People with scheduled surgery (same reason — stop use 2 weeks before)
- Anyone on diabetes medication (could enhance blood sugar-lowering effects)
If you’re on medication or have a health condition, check with your doctor before consuming butterfly pea regularly.
How to make butterfly pea tea
Making blue tea is simple:
- Add 1 teaspoon (4–5 grams) of dried butterfly pea flowers to a cup
- Pour 240 mL (8 oz) of hot water over the flowers
- Steep for 10–15 minutes
- Strain and enjoy
The tea has a mild, slightly earthy flavor — not strongly flavored like green tea or hibiscus.
To make it more interesting:
- Add honey or your preferred sweetener
- Mix with lemongrass during steeping
- Squeeze in lemon or lime juice to watch it turn purple
- Serve over ice for a refreshing summer drink
The color-changing property makes it popular for cocktails and mocktails. Bartenders often layer it with citrus mixers for a dramatic visual effect.
The bottom line
Butterfly pea flower is more than a pretty addition to your tea collection. Research suggests it has genuine antioxidant properties and may help moderate blood sugar spikes after meals.
The strongest evidence supports its use for:
- Antioxidant activity
- Postprandial glucose management (when consumed with carbs)
- Anti-inflammatory potential
As a caffeine-free herbal tea, it’s a pleasant alternative to traditional options. Just don’t expect miracles — the research, while promising, is still early-stage.
Oguis GK, Gilding EK, Jackson MA, Craik DJ. Butterfly Pea (Clitoria ternatea), a Cyclotide-Bearing Plant With Applications in Agriculture and Medicine. Front Plant Sci. 2019;10:645. PubMed ↩︎
Shen Y, Du L, Zeng H, et al. Anthocyanins From Clitoria ternatea Flower: Biosynthesis, Extraction, Stability, Antioxidant Activity, and Applications. Front Plant Sci. 2022;12:792303. PubMed ↩︎
Nair V, Bang WY, Schreckinger E, et al. Protective Role of Ternatin Anthocyanins and Quercetin Glycosides from Butterfly Pea (Clitoria ternatea Leguminosae) Blue Flower Petals against Lipopolysaccharide (LPS)-Induced Inflammation in Macrophage Cells. J Agric Food Chem. 2015;63(28):6355-6365. PubMed ↩︎ ↩︎
Chusak C, Thilavech T, Henry CJ, 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. 2018;18(1):6. PubMed ↩︎ ↩︎
Novita A, Fadila R, Syamsul ES, 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. J Ethnopharmacol. 2024;329:118152. PubMed ↩︎
Chusak C, Thilavech T, Adisakwattana S. Clitoria ternatea Flower Extract Attenuates Postprandial Lipemia and Increases Plasma Antioxidant Status Responses to a High-Fat Meal Challenge in Overweight and Obese Participants. Biology (Basel). 2021;10(10):975. PubMed ↩︎
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