The main nutritional benefit of rooibos tea lies in its rich antioxidant content and it being a source of some unique polyphenols, including aspalathin. These protective plant compounds may help protect against the free radical damage that leads to conditions like diabetes, heart disease and potentially cancer.

What are the five main health benefits of rooibos tea?

1. Does not have a stimulatory effect

As a naturally caffeine-free beverage, rooibos may be drunk as a fluid replacement and is suitable for those who want to avoid, or are unable to tolerate, the stimulating effects of caffeine. Being naturally caffeine-free, rooibos doesn’t need to undergo a decaffeination process, so its rich polyphenol content remains unaffected.

2. May be heart-friendly

Drinking rooibos appears to have beneficial effects on blood pressure by inhibiting the angiotensin-converting enzyme (ACE), which causes blood vessels to contract and blood pressure to rise. The high flavonol content of rooibos tea also supports the cardiovascular system because of its anti-inflammatory and antioxidant properties, as well as its positive effect on blood fats, including cholesterol.

3. May benefit people with type 2 diabetes

Rich in protective plant compounds, including polyphenols, drinking rooibos regularly may help protect against the oxidative damage associated with diabetes. Rooibos is a rich source of the antioxidant aspalathin, which animal studies suggest helps to balance blood sugar levels and reduce insulin resistance. However, more studies are needed to confirm these effects in humans.

4. May benefit bone health

Although evidence is scarce, rooibos tea may promote bone health. This is because some studies report beneficial effects on osteoblasts, the cells involved with building bone. Further studies suggest fermented rooibos has an inhibitory effect on osteoclast activity, the cells which break down bone. These findings indicate a benefit for building and maintaining bone strength. However, because evidence is limited, further research is needed.

5. May reduce cancer risk

The potent antioxidant content in rooibos tea may help protect against the free radical damage associated with cancer. It’s worth noting that green, unfermented rooibos has higher levels of polyphenols than the traditional fermented version, and unsurprisingly demonstrates greater antimutagenic capabilities in test tube studies. However, research has not yet confirmed whether there are sufficient levels of bio-available antioxidants in rooibos to replicate these effects. Future research will hopefully establish whether the antioxidant benefits seen both in the test tube and in animal studies, translates into real anti-cancer benefits for humans.

Although more research is needed, rooibos is generally considered safe and free from side effects for most healthy people. That said, an isolated case reported that after drinking large volumes of rooibos the subject experienced an elevation of liver enzymes. Whether the experience of this individual is relevant to the wider population is not known and there may have been other contributory factors at work.

Thanks to its zero caffeine levels rooibos tea may be consumed at any time of the day. If you are aiming to reduce your caffeine intake replacing your regular caffeine-shot with a cup of rooibos may help you reach your goal. This is because its full-bodied flavour makes it an especially satisfying caffeine replacement.

Simply add freshly boiled water and allow to brew. The longer you leave the tea to infuse, the stronger and more robust the flavour will be. Studies suggest that allowing the tea to infuse for 10 minutes or longer promotes an optimal antioxidant-rich brew.