Exploring the Health Perks: What are the benefits of rooibos tea?

October 5, 2025 •

3 min read

Originating exclusively from the Cederberg region of South Africa, rooibos tea has long been celebrated for its medicinal properties and, thanks to its high antioxidant content, offers a wealth of wellness benefits. So, what are the benefits of rooibos tea for a healthy diet and lifestyle?

Quick Summary

An examination of the numerous health advantages of rooibos tea, including its antioxidant properties, support for heart health, digestive aid, skin-enhancing effects, and naturally caffeine-free composition, positioning it as a valuable addition to a balanced nutrition plan.

Key Points

Rich in Unique Antioxidants: Rooibos contains unique polyphenols like aspalathin, which protect against cellular damage and inflammation.
Supports Heart Health: Regular intake may help lower blood pressure, improve cholesterol levels, and increase circulation.
Caffeine-Free for Better Sleep: Naturally devoid of caffeine, it promotes relaxation and restful sleep, unlike black or green tea.
Aids in Digestion: With antispasmodic properties and low tannins, it soothes stomach cramps, bloating, and promotes healthy digestion.
Benefits Skin Health: The presence of AHAs and zinc, along with antioxidants, helps combat signs of aging, acne, and other skin irritations.
Low Tannin Content: Unlike many other teas, rooibos has low levels of tannins, which means better iron absorption and a less bitter taste.

The Unique Antioxidant Power of Rooibos

Rooibos tea is an herbal infusion, or tisane, made from the leaves of the Aspalathus linearis shrub. It contains powerful antioxidants, particularly aspalathin and nothofagin, which protect cells from free radical damage. Aspalathin is unique to rooibos and shows potential anti-inflammatory and blood sugar benefits. Green rooibos generally has more antioxidants than red.

Supporting Cardiovascular Wellness

Rooibos tea can contribute to heart health. Its flavonoids may improve circulation and reduce blood pressure. Some research indicates it can act as a natural ACE inhibitor, relaxing blood vessels. A study showed daily rooibos consumption lowered LDL cholesterol and increased HDL cholesterol.

Aiding Digestion and Gut Health

Rooibos is a gentle option for digestion. Its antispasmodic properties can ease cramps, bloating, and discomfort. It's also low in tannins, which can interfere with nutrient absorption and upset stomachs, unlike traditional teas.

Benefits for Skin and Aging

Rooibos antioxidants protect skin cells, while alpha-hydroxy acids (AHA) and zinc benefit skin health. AHAs can reduce fine lines, and zinc aids healing. Its anti-inflammatory properties may help with eczema and acne. It can be used internally or externally for skin rejuvenation.

Promoting Relaxation and Quality Sleep

As a naturally caffeine-free drink, rooibos won't disrupt sleep and can be enjoyed anytime. It contains magnesium and calcium, known to aid relaxation and sleep. Antioxidants in rooibos may also reduce the stress hormone cortisol.

Potential for Weight Management

Rooibos tea can support weight management. It's a low-calorie drink that may boost metabolism and inhibit fat cell formation. It may also increase leptin, a hormone that regulates appetite.

Managing Blood Sugar Levels

Aspalathin in rooibos shows promise for blood sugar management. Animal studies suggest it can regulate blood sugar, improve insulin resistance, and boost glucose uptake. More human research is needed, but it may be beneficial for those with or at risk of type 2 diabetes.

How Rooibos Compares to Other Teas

Here's a comparison highlighting rooibos's unique features against green and black tea:


Feature	Rooibos Tea	Green Tea	Black Tea
Caffeine Content	Naturally Caffeine-Free	Contains Caffeine	Contains Caffeine
Tannin Levels	Very Low	Moderate to High	High
Primary Antioxidant	Aspalathin (unique) and others	EGCG (catechins)	Theaflavins and thearubigins
Potential Health Benefits	Heart health, blood sugar, digestion, skin, sleep	Metabolism, brain function, heart health	Heart health, gut health
Impact on Iron Absorption	Minimal impact due to low tannins	Can inhibit iron absorption due to high tannins	Can inhibit iron absorption due to high tannins
Flavor Profile	Mild, sweet, slightly nutty	Grassy, vegetal	Robust, strong, sometimes bitter

Are There Any Side Effects?

Rooibos tea is generally safe, but excessive intake could rarely cause elevated liver enzymes. Some compounds have mild estrogenic effects, so those with hormone-sensitive conditions should consult a doctor before consuming large amounts. Moderate consumption is advised.

Conclusion: A Versatile and Healthy Brew

Rooibos tea, with its unique antioxidants, lack of caffeine, and low tannins, offers numerous health benefits. It supports heart and digestive health, aids sleep, and improves skin, making it a healthy addition to a diet. Its mild flavor is a pleasant alternative to other beverages. For more information, visit the SA Rooibos Council. Adding rooibos to your daily routine is an easy way to boost well-being.

Note: This article is not medical advice. Consult a healthcare provider for health concerns.

Frequently Asked Questions

Rooibos and green tea offer different health benefits. Rooibos is naturally caffeine-free, low in tannins, and contains unique antioxidants like aspalathin, which is beneficial for heart and blood sugar health. Green tea contains caffeine and high levels of EGCG. The 'better' tea depends on individual health goals and caffeine sensitivity.

Yes, rooibos tea can assist in weight management. It is a low-calorie beverage and may help increase leptin levels, a hormone that regulates appetite. Some studies also suggest it might aid in boosting metabolism and inhibiting fat cell formation.

Yes, rooibos tea can enhance sleep quality. It is naturally caffeine-free, contains minerals like magnesium and calcium that aid relaxation, and may help lower stress hormones like cortisol, making it an excellent bedtime beverage.

Rooibos tea benefits skin health through its antioxidants, which protect against premature aging, and its content of alpha-hydroxy acids and zinc, which help reduce wrinkles, acne, and soothe irritations.

Some studies suggest that regular consumption of rooibos tea may help lower blood pressure by acting as a natural ACE inhibitor, which relaxes blood vessels and improves blood circulation.

Rooibos tea is generally safe for most people. However, those with hormone-sensitive cancers or a history of liver issues should consume it in moderation and consult a doctor, as high, long-term intake has been rarely linked to liver enzyme elevation and some compounds have estrogenic effects.

Yes, rooibos tea has long been used as a remedy for digestive problems. Its antispasmodic properties can ease stomach cramps and bloating, and its low tannin content is gentle on the stomach.

Preliminary research suggests the antioxidant aspalathin in rooibos may help regulate blood sugar levels, improve insulin resistance, and aid glucose uptake. More human studies are needed to confirm these effects conclusively.