The best time to drink oolong tea depends on what type of benefits you want to achieve, for weight loss or energy or overall health. Read on to learn about Oolong tea, the benefits, and our recommendations for the best time to reap the benefits of this wonderful classic tea. We will also talk about when not to drink oolong tea, since it actually isn’t for everyone!

What is Oolong tea?

Oolong tea is a traditional Chinese tea. It is known to help control high blood pressure, help maintain a healthy body weight, control cholesterol levels, decrease the risk of heart disease, improve brain function, and benefit the immune system.

Oolong tea comes from leaves of the Camellia sinensis plant, which naturally contains caffeine.

Oolong tea belongs to a broad group of Camellia sinensis leaves that are oxidized in the range of 7% to 85%. This is between green tea, which has 0%-7% oxidation and black tea, which has oxidation levels 85% and higher.

Light vs. Dark, or Green vs. Black Oolong Tea

The choice of green (light) or black (dark) oolong tea boils down to – pun intended – your mood.

Dark oolong tea is stronger, has a higher oxidation and caffeine content, and will wake you up.

Light oolong tea is more relaxing and has less caffeine. When preparing light oolong tea, water temperature should be controlled, not boiling. The rolled leaves need to be gently opened with an initial rinse before steeping.

Basically, the most energy-giving oolong is more similar to black tea. The most calming oolong is more similar to green tea.

oolong tea in mug with tea leaves Best Time To Drink Oolong Tea

The best benefits of Oolong tea

In terms of health benefit, Oolong tea performs outstandingly in reducing obesity and controlling diabetes.

Oolong tea may possibly prevent cancerous cells developing. It can also improve and reduce heart and vascular disease, protect teeth and bone, function as anti-oxidative and antibacterial agents. [1]

What are some health benefits of Oolong tea?

Oolong tea, when drank in moderate healthy proportions, can help with the prevention of cancerous cells developing. IT can also improve and reduce on heart and vascular disease, protect teeth and bone, function as anti-oxidative and antibacterial agents.

Weight loss

In health benefit, OT performs outstandingly in reducing obesity and controlling diabetes explained by modern pharmacological studies. [2]

Oolong tea is among the most effective detox drinks for treating obesity and non-alcoholic fatty liver caused by a high-fat diet. These drinks increase metabolism, improving fat mobilization, and preventing fat cell proliferation.

Can oolong tea help lose weight?

Yes, it must be consumed twice daily along with a healthy diet.

Oolong tea could decrease body fat content and reduce body weight through improving lipid metabolism. Chronic consumption of oolong tea may prevent against obesity. Consult your medical doctor for advice. [3]

When to drink oolong tea for weight loss?

30 minutes to 1 hour prior to your exercise session. This will give it enough time to begin digesting.

Lower risk of oral cancer

Participants who drank oolong tea showed a lower risk of oral squamous cell carcinoma when compared to their non-drink counterparts. The reduced risk was found to be significantly associated with certain tea-drinking habits (consumed amount over 500 mL per day, a duration of <20 years, age at initiation older than 30 years, and warm and moderately concentrated tea).

This study also showed that the subgroup analysis revealed that the negative association of oolong tea drinking with OSCC risk was more evident among those with poor oral hygiene. This implies that oolong tea consumption may have a potentially beneficial effect in preventing OSCC, especially for those with poor oral hygiene. [4]

Tooth and bone strength

Drinking oolong tea can strengthen bone and teeth and possibly prevent tooth decay.


The nutrients in oolong tea have stronger antioxidant effects than green or black varieties. Research shows that the polyphenols in oolong tea lower blood sugar levels.

Antioxidants help combat free radicals responsible for aging and harm to your body.

Antioxidants present in oolong can help give a radiant glow to your skin. Consuming it can slow down the aging process.

tea plant with teacup in center

Detoxing your liver

Oolong tea is among the most effective detox drinks for treating obesity and non-alcoholic fatty liver caused by a high-fat diet. This tea increases metabolism, improves fat mobilization, and prevents fat cell proliferation.

L-theanine, and a calming effect

Oolong contains L-theanine, which has a calming effect on the body. It helps to provide a calm, even flow of energy throughout your day.

The best time of day to drink Oolong tea

The best time of day to drink Oolong tea is after your meal. Specifically, the optimal time is about 30 minutes after a meal. This will help prevent stomach upset from an empty stomach, and maximize its benefits.

Drink oolong in the afternoon to curb cravings and control energy slumps.

Drink oolong after breakfast to jump start your day.

Drink two cups of oolong tea for maximum benefits.

The ideal brewing and steeping time for Oolong tea

Green oolong tea needs to brew or steep for 2-3 minutes before drinking.

Dark oolong needs to brew or steep 3-5 minutes before drinking.

Brewing or steeping too long will make it bitter. Remove the infuser and any tea leaves before serving.

The leaves can be refreshed for 2-4 brew after. Multiple brews can present new flavors that a standard steeping would not allow us to realize.

Let your drink cool first before enjoying.

When is the worst time to drink Oolong tea?

Do not drink oolong tea on an empty stomach because it will stimulate the tummy too much and lead to headaches, hunger, and even vomiting.

You should not drink oolong tea with other stimulants such as amphetamines or ephedrine. Doing so could cause serious heart problems. Avoid oolong tea if you take blood-thinning medications such as heparin or warfarin (Coumadin). – webmd

Do not drink oolong right before going to sleep since this can alter your sleep cycle.

Researchers found that oolong tea continued to have a fat-breakdown effect while asleep. In two weeks, you may develop a tolerance to the stimulatory effects of caffeine.

Who should not drink Oolong tea?

Anyone with an iron deficiency or those who have a hard time maintaining a protein-rich diet may find that oolong tea is hard to process in their body due to the tannins and chemicals that bind with the protein, iron and minerals in the tea.

Anyone taking stimulants or have predisposed health conditions should also avoid oolong tea.

Pregnant women: If you are pregnant or nursing, limit your caffeine intake to 300mg a day.

How to make Oolong Tea

Steep for 1 minute, then check every 30 seconds to your desired strength and taste.

Oolong can be steeped 2-4 times, with each brew highlighting its different flavors.

How to choose Oolong tea

Choose oolong tea with higher levels of oxidation, which are the leaves that have a dark brown color, close to black. Lower oxidation level oolong tea leaves will be more green.

More oxidized oolong keeps your mind sharper and increases your metabolism.

dry oolong tea leaves in cup


How soon should I finish my package of oolong tea?

Drink oolong within 6 months of opening your package for the best freshness.

Do you drink oolong tea before or after meals?

After, so it doesn’t upset your stomach

Can I drink oolong tea everyday?

Yes as long as you don’t have any health issues.

Does oolong tea burn belly fat?

Yes, studies support this.

How much caffeine is in oolong?

A cup of oolong tea contains about 38 mg of caffeine

When is the best time of year to drink oolong tea?

Autumn, as the weather is dry, oolong helps sooth and moisten your throat and skin.


  1. “Oolong tea: A critical review of processing methods, chemical composition, health effects, and risk”
  2. “Oolong tea: A critical review of processing methods, chemical composition, health effects, and risk”
  3. “Beneficial effects of oolong tea consumption on diet-induced overweight and obese subjects”
  4. “Oolong Tea Consumption and the Risk of Oral Squamous Cell Carcinoma: A Propensity Score-Based Analysis in Southeast China”

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