Pronounced “roy-boss”, rooibos tea is a naturally caffeine-free herbal brew from the Cederberg mountains of South Africa. With its smooth, slightly sweet flavour and rich amber colour, it’s been enjoyed for generations — but more recently, science has caught up with tradition. Rooibos (Aspalathus linearis) is now considered a functional food with promising effects on heart and metabolic health.
If you're looking to cut back on caffeine or add a gentle, nourishing tea to your routine, here’s why rooibos deserves a spot in your mug.
What Is Rooibos Tea?
Rooibos is a herbal tea made from the fermented leaves of a South African shrub. Unlike green or black tea, it contains no caffeine and has very low tannin levels, making it gentle on digestion and tooth enamel. The traditional red rooibos is oxidised to deepen its colour and flavour, while green rooibos is unoxidised and milder.
Backed by Science: Benefits of Rooibos Tea
A 2023 article published in the journal Foods highlighted rooibos as a potent source of bioactive compounds with multiple benefits, particularly for cardiovascular and metabolic health:
- Rich in antioxidants: Contains unique polyphenols like aspalathin and nothofagin, which help reduce oxidative stress and inflammation.
- Supports heart health: May help lower blood pressure and reduce “bad” LDL cholesterol while supporting “good” HDL cholesterol levels.
- Helps regulate blood sugar: Rooibos may improve insulin resistance and support healthy glucose metabolism — promising for people with prediabetes or type 2 diabetes.
- Anti-inflammatory effects: Regular intake could help reduce low-grade chronic inflammation linked to heart disease and metabolic disorders.
- Good for liver health: Rooibos has shown protective effects in the liver by reducing fat accumulation and improving liver enzyme profiles in lab studies.
- Gentle and caffeine-free: It’s safe to drink day or night, and makes a brilliant alternative to traditional teas or coffee without any stimulant effects.
Any Side Effects or Cautions?
Rooibos is generally well tolerated and considered safe, even in larger amounts. But the same article referenced above notes a few things to bear in mind:
- Hormonal sensitivity: Rooibos has mild phytoestrogenic activity, so if you have a hormone-sensitive condition (like certain cancers), it’s best to speak with your GP first.
- Liver enzyme interaction: In very high concentrations (far beyond typical tea brewing), rooibos may influence liver enzymes. This is mostly based on lab studies using extracts.
- Allergic reactions: Extremely rare, but any new herbal product may cause a mild rash or digestive upset in sensitive individuals.
How to Prepare Rooibos Tea
Rooibos is as easy to brew as it is to enjoy. Its mellow, naturally sweet flavour pairs beautifully with citrus, vanilla, or warming spices.
For a classic hot cup: Use 1 full teaspoon of loose-leaf rooibos per cup. Pour freshly boiled water over it and steep for 5–7 minutes. It won’t go bitter if you leave it longer!
For a refreshing iced rooibos: Follow the same steps as for hot tea, let it cool, place it in the fridge for a couple of hours or until cool, and pour over ice with lemon slices or fresh mint.
Bonus tip: Try rooibos with oat milk and a dash of cinnamon for a naturally caffeine-free latte.
Final Thoughts
Rooibos is more than just a delicious, soothing tea — it’s a powerhouse of plant-based benefits. With its unique polyphenols and supportive effects on blood pressure, blood sugar, and inflammation, it fits beautifully into a health-conscious lifestyle. Plus, it’s gentle enough to enjoy throughout the day, even at bedtime.
Fancy giving it a go? Explore our naturally sweet, caffeine-free rooibos here.