Find Out 12 Rooibos Tea Benefits, Nutritions and Side Effects 

If you’re searching for the potential Rooibos tea benefits, look no further! This article will explore how drinking Rooibos tea may improve your health and well-being. 

From its rich antioxidant content to its potential to reduce inflammation and boost heart health, Rooibos tea is a popular choice for those looking for a natural way to improve their health. 

In this article, we’ll answer some common questions and provide valuable insights into the benefits of this delicious herbal tea.

Quotes of tea at Today

“That’s what sofas are for: sit down, drink a cup of tea, talk of literature. At least that’s how I see it.”
― Sophie Divry, Signatura 400

Nutrition Rooibos Tea

Although rooibos is abundant in Antioxidants, it has relatively low levels of vitamins, minerals, and nutrients. Nevertheless, it does contain trace amounts of:

  • Magnesium
  • Potassium
  • Copper
  • Calcium
  • Iron
  • Fluoride

You won’t consume any calories, protein, fat, carbohydrates, fiber, or sugar by drinking an 8-ounce rooibos tea. But, if you add nonfat milk to your 8-ounce serving of rooibos tea, you’ll get:

  • Calories: 80
  • Sugar: 16 grams
  • Protein: 4 grams
  • Carbohydrates: 16 grams
  • Fat: 0 grams
  • Fiber: 0 grams

12 Health Rooibos Tea Benefits

Rooibos tea offers numerous benefits, such as abundant antioxidants, promoting a healthy heart, reducing inflammation, and other beneficial properties. Let’s dive into for details!

1. Packed with antioxidants

Brief: Although Rooibos tea contains health-boosting antioxidants, these antioxidants may be unstable or inadequately absorbed by your body.

Rooibos contains antioxidants like aspalathin and quercetin, which can protect your cells from damage caused by free radicals. In the long run, antioxidants may lower your risk of chronic conditions, including heart disease and cancer.

Rooibos Tea Benefits with antioxidants
Rooibos Tea Benefits with antioxidants

Some studies suggest that rooibos tea can increase your body’s antioxidant levels. Still, the increase is usually small and short-lived. 

Want to boost your antioxidant intake and keep it going for hours? Try sipping on some rooibos tea! According to a study, drinking just over 2 cups (500 mL) of this tasty tea can give you a 6.6% increase in antioxidants. So, grab a mug of rooibos next time you’re thirsty and let it work its natural magic!

But in another study, rooibos tea had no significant effects on blood antioxidant levels compared to a placebo.

The antioxidants in rooibos may not be efficiently absorbed by the body or are short-lived. For this reason, more high-quality research in humans is needed to understand the potential red rooibos tea benefits fully.

2. Low in tannins and free from caffeine

Brief: Rooibos, unlike regular black or green tea, contains fewer tannins and is devoid of caffeine.

Is rooibos caffeinated? Does your favorite black or green tea cup pack a natural punch of caffeine? That’s right! And moderate caffeine intake can do wonders for your workout routine, focus, and overall mood. 

red rooibos tea benefits

But beware of overdoing it, as excessive caffeine can lead to pesky problems like heart palpitations, anxiety, trouble sleeping, and headaches. So, it’s no surprise that some folks keep their caffeine intake in check.

If you’re seeking a caffeine-free alternative to black or green tea, rooibos tea is an excellent option. It also has lower tannin levels than regular black or green tea. Tannins are natural compounds found in black and green tea that can interfere with absorbing certain nutrients, such as iron. However, long-term consumption of tannins doesn’t affect iron levels.

3. May boost heart health

Brief: Rooibos tea is improving bone health by lowering blood pressure and reducing harmful cholesterol levels while increasing beneficial ones. It’s a tasty way to keep your heart in top shape!

Did you know? Rooibos tea and skin health may help regulate blood pressure by inhibiting ACE activity, constricting blood vessels, and increasing blood pressure. 

Many green rooibos tea benefits heart health work in several ways.
Many green rooibos tea benefits heart health work in several ways.

A study involving 17 participants found that rooibos tea taste intake decreased ACE activity 30-60 minutes after consumption. However, this did not translate to any significant changes in blood pressure.

Rooibos tea and digestion can improve cholesterol levels. In a 2011 study, drinking six cups daily for six weeks lowered lousy cholesterol and raised good cholesterol in overweight adults at risk for heart disease. It’s a natural way to keep your heart healthy!

Maintaining healthy cholesterol levels is associated with a lower risk of various heart conditions, including heart attacks and stroke.

4. May reduce cancer risk

Brief: Despite promising results from lab tests on its antioxidants, no evidence yet supports rooibos tea’s ability to fight human cancer.

Did you know your favorite organic Rooibos tea cup could be a cancer fighter? It’s true! Studies have shown that the antioxidants quercetin and luteolin in rooibos tea can destroy cancer cells and stop tumors from growing.

But we need to determine whether these antioxidants in rooibos tea are enough or whether our bodies can absorb them well enough to get these benefits.

That’s why we need more recent studies involving people to see whether rooibos tea can help prevent or treat cancer.

5. May benefit people with type 2 diabetes

Brief: Although rooibos tea antioxidants may regulate blood sugar and enhance animal insulin resistance, human studies are necessary to confirm these effects.

Indeed, the best Rooibos tea has antioxidants like aspalathin that could potentially help with diabetes, as per studies on animals.

In 2009, a study on mice with type 2 diabetes found that astaxanthin helped control blood sugar levels and reduce insulin resistance. This is exciting news for those with type 2 diabetes or those at risk.

However, more research is needed on humans to fully understand how beneficial it can be.

6. Anti-inflammatory properties

Brief: Sip on rooibos tea to effortlessly boost your well-being. Packed with polyphenol antioxidants, it fights plant stress and reduces human inflammation, lowering the risk of heart disease and cancer.

Have you heard that rooibos tea has polyphenol antioxidants? These beneficial compounds help plants manage stress but can also benefit humans! By consuming foods high in polyphenols, like rooibos tea, we can lower our risk of inflammation. This is significant because long-term inflammation has been associated with a greater likelihood of health issues such as heart disease and cancer. Drinking rooibos tea might be an effortless method to boost your well-being!

7. Blood Pressure Control

Brief: Green tea and rooibos tea may lower blood pressure by inhibiting the ACE enzyme, but consult a doctor before stopping a medication. Further research is needed to confirm their effectiveness.

Doctors may prescribe ACE inhibitors to help relax blood vessels and lower blood pressure. Interestingly, some natural plant substances can also act as ACE inhibitors. For example, in a small study, both green tea and rooibos tea were found to have ACE-inhibiting properties in participants. 

However, it’s important to note that more research is needed to confirm this effect. It’s also essential to remember that if you’re currently taking blood pressure medication, never stop taking it without first consulting with your doctor.

8. Diabetes Control

Experts are showing great interest in Aspalathin, an antioxidant in rooibos tea that can potentially reduce blood sugar levels. 

While animal and lab studies have shown Aspalathin to be effective in reducing diabetes, further research on humans is necessary to confirm its potential benefits.

Heads up! The fermentation process used to make this tea reduces the amount of Appalachian present. So while it’s still delicious, it might have less Appalachian goodness than expected.

Therefore, those who want to benefit from the possible anti-diabetic effects of astaxanthin should consume green rooibos tea instead.

9. It keeps skin healthy and is healing and anti-ageing

  • Rooibos is a nutrient-rich tea that’s great for your skin.
  • It’s packed with alpha hydroxy and zinc, two essential nutrients for healthy skin. Alpha hydroxy is excellent for reducing signs of aging and revitalizing the skin.
  • Rooibos can be an effective exfoliator to reveal newer, healthier cells.
  • Zinc is also found in Rooibos and has many benefits, including healing wounds and protecting against UV rays. It can also alleviate acne, pimples, and sunburn and prevent and manage breakouts. 
  • Whether you drink it or apply it to your skin, Rooibos tea is an excellent natural way to improve your skin.

10. It makes your hair shine

Rooibos can prevent hair loss by removing dead skin cells that block hair follicles, stopping hair growth. It contains essential minerals like zinc, calcium, copper, and potassium, which are crucial for hair growth. Rooibos also has antioxidants called polyphenols that give your hair a shiny and soft look.

Tips: Here’s how I do it: I start by steeping the tea in boiled water for around 30 minutes. After letting it cool down, I pour the tea over my freshly washed or conditioned hair or simply spray it on. I leave the tea in my hair for about 20 minutes before rinsing it. It’s a simple and natural way to give my hair extra love and care.

Unverified benefits

The health claims surrounding rooibos tea vary widely. However, there is a lack of evidence to support many of them.

Unverified benefits of rooibos tea include:

  • Bone health: Some test-tube studies suggest that rooibos could enhance the activity of cells that promote bone synthesis while decreasing the activity of cells that break down bone tissue. However, more research is needed.
  • Improved digestion: Tea is often promoted as a way to reduce digestive problems. While one 2006 animal study found that it could enhance diarrhea, evidence for this is weak.
  • Others: Despite anecdotal reports, there is no substantial evidence that rooibos can aid sleep problems, allergies, headaches, or colic.

It is important to note that the lack of evidence does not necessarily mean these claims are false — just that they haven’t been studied thoroughly.

Brief: There is insufficient evidence to suggest that rooibos tea has a significant positive effect on bone health, digestion, sleep quality, allergies, headaches, or colic.

11. It helps you breathe easier

Rooibos tea has a particular property that makes it a bronchodilator. This means it can help widen the bronchi and bronchioles in your lungs, allowing more air to flow through them. This can make breathing much easier for you. Some researchers believe drinking Rooibos tea could even help relieve asthma symptoms.

12. Good for Your Bones

Drinking tea has been linked to having more robust and healthier bones due to its ability to increase bone mineral density. Weak bones with low mineral density can lead to fractures, breaks, and osteoporosis. Rooibos, a type of tea, also has some minerals and vitamins crucial for maintaining good bone health.

Rooibos tea side effects

Rooibos tea is a safe beverage with minimal side effects. Any reported side effects are limited to specific populations and are usually only observed with excessive consumption.


Rooibos tea has been found to have estrogenic properties, which can increase the production of the female hormone estrogen. 

If you’re battling breast cancer or other hormone-sensitive conditions, think twice before brewing rooibos tea. Chat with your doc first. While this popular sip is usually safe, it’s better to be safe than sorry.

Interactions With Medications

Like other types of tea, rooibos tea contains antioxidants and chemical compounds that could interact with medications. 

If you’re taking any medications, it’s important to talk to your doctor before including rooibos tea in your diet. 

Remember, research on rooibos tea is still ongoing. As a result, it’s best to consult medical professionals before using it as a replacement for prescribed medication.

Liver Toxicity

A study found that drinking a lot of rooibos tea daily was linked to higher levels of liver enzymes. However, doctors are not sure whether this is because of something in the tea or if the tea itself is the cause. 

Read More: If you’re new to brewing rooibos tea, you might wonder where to start. Check out how to brew rooibos tea for more!

Pros and cons of Rooibos Tea

Pros Cons
Rich in Antioxidants Limited Research
Caffeine-Free Possible Allergies
Hydrating Interactions with Medication
Potential Health Benefits Taste may not be to everyone’s liking


How do I include rooibos tea in my diet?

Rooibos tea has zero caffeine, so you can enjoy it anytime without worrying about staying late. Swapping your usual pick-me-up for a cup of rooibos might do the trick if you’re trying to cut back on caffeine. The tea’s rich flavor is particularly satisfying as a caffeine substitute.

Is rooibos tea better than green tea?

Both teas can be an excellent addition to a healthy diet. Green tea is well-known for its antioxidant properties and catechin content, particularly EGCG. On the other hand, rooibos tea is caffeine-free, rich in antioxidants such as astaxanthin, and may provide benefits like supporting heart health. 

Can I drink rooibos before bed?

Yes, you can drink rooibos tea before bed. Rooibos tea is an excellent choice for a bedtime beverage as it’s naturally caffeine-free. This means it won’t disrupt your sleep cycle like caffeinated drinks can. Plus, the calming effects of rooibos may even promote a good night’s sleep.

Does rooibos tea interfere with medications?

Generally, rooibos tea does not interfere with most medications. However, if you are on prescribed medication, especially blood thinners or chemotherapy, it’s advisable to consult your healthcare provider before regularly consuming rooibos tea. Individual responses can vary, and it’s best to ensure your tea-drinking habits align with your overall health goals.

Rooibos tea with cinnamon benefits?

Combining rooibos tea with cinnamon creates a flavorful beverage with enhanced health benefits. The antioxidant properties of rooibos tea and the anti-inflammatory and blood sugar-regulating benefits of cinnamon make this duo a healthy addition to your diet.

How often should you drink rooibos tea?

The frequency of rooibos tea can vary depending on personal preferences and health considerations. Generally, having two to three cups a day is considered beneficial and safe. Remember, balance and moderation are key to maintaining a healthy lifestyle.

Is rooibos tea good to drink at night?

Rooibos tea is an excellent drink to have at night. Its lack of caffeine ensures it won’t interfere with your sleep schedule, and its soothing properties can help relax your body and mind, preparing you for a restful night’s sleep.

Does rooibos tea make you sleepy?

While rooibos tea does not contain known sleep-inducing substances, its caffeine-free nature and calming effects can contribute to a more peaceful and restful sleep. However, it’s likely to make you feel energized and energized.

Is Rooibos Tea Safe During Pregnancy?

Rooibos tea is perfect for a happy and healthy pregnancy, except for some special cases. So, if you’re in doubt, check with your healthcare provider before sipping on this heavenly brew. With its lack of caffeine and high levels of antioxidants, it can be an excellent drink to savor for pregnant individuals.

Medical Disclaimer: Although we have researched the health benefits of these teas, this information is intended for educational purposes only and should not be construed as medical advice. If you have any health-related concerns, please consult a qualified medical professional. The Food and Drug Administration has not reviewed or approved these claims. This article is not intended to diagnose, treat, cure, or prevent any disease.

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