Rooibos Tea Benefits: What You Should Know

Rooibos may seem like a newcomer to the tea party when compared to tea from the 1000-year-old Camellia sinensis plant, but rooibos tea has been around for over 300 years. Native to South Africa, rooibos is also known as Red Bush Tea or African Red Tea.

Rooibos is a plant indigenous to a region just north of Cape Town. This red bush plant thrives in this dry, mountainous region that receives periods of heavy rainfall. When harvested and processed rooibos steeps to a reddish-brown herbal tea.

Rooibos tea has been enjoyed in South Africa for centuries, but its popularity has grown around the world for good reason. Naturally caffeine-free, rich in plant-based antioxidants, and known for its smooth, naturally sweet flavor, rooibos is more than just a comforting herbal tea.

So, what are the benefits of drinking rooibos tea? Research has explored its antioxidant properties and potential effects on heart health, blood sugar, digestion, and inflammation. While more human studies are needed to confirm many of these benefits, rooibos offers an interesting combination of flavor and naturally occurring plant compounds.

Whether you're already a rooibos fan or just discovering this South African herbal tea, let's explore what makes it unique and what the research says about its potential health benefits. If you're curious about the differences between the two varieties, read our guide to green rooibos vs. red rooibos tea.

Where Does Rooibos Tea Come From?

South Africa is still the only country in the world producing rooibos. Local Cape Town farmers continue to harvest wild rooibos, while commercially, rooibos is now grown in other regions of South Africa. With over 450 growers combined, South Africa creates an annual production of 15,000 tons of rooibos. A little under half of that is exported to countries around the world, with the United States being one of the five largest importers.

The early spring bloom of the rooibos plant produces a single seed inside each yellow flower. Ejected by the legume of the flower, the seeds drop to the base of the plant. Sifting through the soil around the plant, farmers gather seeds for the next spring crop.

While the Camellia sinensis plant takes nearly two years to mature enough for harvesting and five years before the plant is really a tea leaf producer, rooibos goes from seedling to harvest in about 1.5 years with harvest typically occurring during the summer months.

How Is Rooibos Tea Made?

While we have discussed a few differences between rooibos and the Camellia sinensis plant, the two are actually harvested with similar methods.

The stems and leaves are hand-picked and tied into bundles. The bundles are then allowed to oxidize as with tea plants. Exposure to oxygen releases the essential oils from the plant, developing the color and flavor that will soon become tea.

The longer the oxidation process occurs, the richer the color and sweeter the flavor of red rooibos. On the other hand, green rooibos is steamed and immediately dried instead of allowing it to go through the oxidizing process giving it more of a grassy flavor.

Just as with tea from the Camellia sinensis plant, the grade of rooibos is determined by the ratio of leaves to stems. More leaves and fewer stems are considered to be a higher, more flavorful grade of rooibos.

Rooibos Tea Benefits: What Does the Research Say?

Skin Health and Antioxidants

Rooibos tea contains naturally occurring antioxidants, including aspalathin and nothofagin, which have been studied for their potential role in protecting cells from oxidative stress.

Oxidative stress is one factor associated with skin aging, although research has not established that drinking rooibos tea prevents wrinkles or treats skin conditions.

Interested in learning more? Explore our guide to the potential benefits of rooibos tea for skin and what the research says about its antioxidants.

Anti-Inflammatory Properties

Rooibos contains naturally occurring plant compounds that have been studied for their potential anti-inflammatory properties. Early research  suggests these compounds may help influence the body's inflammatory responses, adding to the interest in rooibos as a wellness-focused herbal tea. ¹

Its naturally occurring antioxidants make it an appealing addition to a balanced, health-conscious lifestyle.

Rooibos and Immune Health

Rooibos contains naturally occurring antioxidants and plant compounds that have attracted interest for their potential role in supporting the body's natural defenses. Some preliminary laboratory research has also explored how rooibos may influence immune responses associated with allergies.

While more human research is needed, these findings add to the growing interest in the plant compounds found in this South African herbal tea.²

Support Bone Health

Rooibos has attracted research interest for its potential role in bone health. Its naturally occurring polyphenols have been studied for their effects on bone-forming cells, with early laboratory findings suggesting a possible connection to bone mineralization.

While more human research is needed, these findings add another interesting dimension to the plant compounds found in rooibos.³

Digestive Aid

Rooibos has a long history of traditional use as a soothing herbal infusion, and researchers are beginning to explore its potential role in digestive health. Preliminary studies suggest that compounds in rooibos may influence gut bacteria, support intestinal health, and help regulate digestive processes.

While more research in humans is needed, these findings add to the appeal of rooibos as a naturally caffeine-free addition to a balanced wellness routine.⁴

Blood Sugar and Metabolic Health

Rooibos has attracted attention for its potential role in metabolic health, particularly because of a unique plant compound called aspalathin. Early research suggests that aspalathin may influence how the body processes glucose and responds to insulin.

Much of this research has been conducted in laboratory and animal studies, while a limited number of human studies have also explored blood sugar responses. These findings continue to inspire interest in rooibos and its naturally occurring plant compounds.⁵

Heart Health

Rooibos may also have an interesting connection to heart health. Its naturally occurring antioxidants have been studied for their potential role in supporting healthy cholesterol levels and protecting cells from oxidative stress.

In one human study, adults at risk for cardiovascular disease experienced improvements in their cholesterol profiles after regularly drinking fermented rooibos tea.^1,2,6 Although more research is needed, these findings add to the growing interest in rooibos as part of a heart-conscious, balanced lifestyle.

Interested in learning more about this variety? Explore the benefits of green rooibos tea and what makes it different from traditional red rooibos.

How to Brew Rooibos Tea

Brewing rooibos tea is simple, and its naturally smooth, mellow flavor makes it an easy addition to your daily routine.

Here's how to make a great cup:

1. Measure your tea: Use approximately 1 teaspoon of loose leaf rooibos per 8 ounces of water.

2. Heat your water: Bring fresh water to a full boil (approximately 212°F).

3. Steep: Pour the hot water over the leaves and steep for 5 minutes. 

4. Strain and enjoy: Remove the leaves and enjoy plain, or add a little honey, lemon, or your favorite milk.

Rooibos is forgiving, so you can steep it longer if you prefer a deeper, richer flavor.

Looking to try a flavored rooibos? Our Blueberry Rooibos Tea offers a delicious twist on this naturally caffeine-free herbal tea, whether served hot or iced.

How to Store Loose Leaf Rooibos Tea

To keep your rooibos fresh and flavorful, proper storage makes all the difference. Like other loose leaf teas, rooibos is best kept away from moisture, heat, light, and strong odors.

Follow these simple storage tips:

• Use an airtight container: Keep rooibos in a sealed tea tin or airtight container to protect it from moisture and outside odors.

• Store in a cool, dry place: A pantry or cupboard away from the stove is ideal.

• Keep it out of direct sunlight: Light and heat can gradually affect the tea's flavor and quality.

• Avoid refrigeration: Rooibos doesn't need to be refrigerated, and condensation can introduce unwanted moisture.

When stored properly, dried rooibos can maintain its quality for an extended period. 

Frequently Asked Questions About Rooibos Tea

Is rooibos tea caffeine-free?

Yes! Rooibos is naturally caffeine-free because it comes from the Aspalathus linearis plant rather than the traditional tea plant, Camellia sinensis. It's a popular choice for people looking to enjoy a flavorful cup of tea without caffeine.

Can you drink rooibos tea every day?

Rooibos is generally enjoyed as an everyday herbal tea. Its naturally smooth flavor and lack of caffeine make it easy to incorporate into your daily routine. As with any food or beverage, individual sensitivities and health circumstances can vary.

What does rooibos tea taste like?

Rooibos has a naturally smooth, mellow flavor with subtle earthy, woody, and slightly sweet notes. Red rooibos tends to have a richer, fuller taste, while green rooibos is generally lighter and more delicate.

Is rooibos tea good for digestion?

Rooibos has a history of traditional use as a soothing herbal infusion. Preliminary research has also explored its potential effects on gut health, although more human studies are needed to understand these effects.

Does rooibos tea contain antioxidants?

Yes! Rooibos naturally contains several antioxidant plant compounds, including aspalathin, nothofagin, and other polyphenols. These compounds have attracted research interest for their potential role in protecting cells from oxidative stress.

Sources & Further Reading

1. Afrifa, D., Engelbrecht, L., Op’t Eijnde, B., & Terblanche, E. (2023). The health benefits of rooibos tea in humans (Aspalathus linearis): A scoping review. Journal of Public Health in Africa, 14(12), 2784. https://doi.org/10.4081/jphia.2023.2784

2. Lee, W., & Bae, J.-S. (2015). Anti-inflammatory effects of aspalathin and nothofagin from rooibos (Aspalathus linearis) in vitro and in vivo. Inflammation, 38(4), 1502–1516. https://doi.org/10.1007/s10753-015-0125-1

3. Nash, L. A., Sullivan, P. J., Peters, S. J., & Ward, W. E. (2015). Rooibos flavonoids, orientin and luteolin, stimulate mineralization in human osteoblasts through the Wnt pathway. Molecular Nutrition & Food Research, 59(3), 443–453. https://doi.org/10.1002/mnfr.201400592

4. Pretorius, L., & Smith, C. (2024). Green rooibos (Aspalathus linearis) promotes gut health: Insight into mechanisms. Journal of Ethnopharmacology, 319(Pt 3), 117379. https://doi.org/10.1016/j.jep.2023.117379

5. Sasaki, M., Nishida, N., & Shimada, M. (2018). A beneficial role of rooibos in diabetes mellitus: A systematic review and meta-analysis. Molecules, 23(4), 839. https://doi.org/10.3390/molecules23040839

6. Marnewick, J. L., Rautenbach, F., Venter, I., Neethling, H., Blackhurst, D. M., Wolmarans, P., & Macharia, M. (2011). Effects of rooibos (Aspalathus linearis) on oxidative stress and biochemical parameters in adults at risk for cardiovascular disease. Journal of Ethnopharmacology, 133(1), 46–52. https://doi.org/10.1016/j.jep.2010.08.061