Rooibos is a naturally caffeine-free tea from South Africa’s Cederberg mountains, rich in unique antioxidants such as aspalathin and nothofagin. It is low in tannins, gentle on the stomach and suitable for children and evening drinking. Human research is still limited, but early studies point to antioxidant and heart-health benefits, and it is one of the safest herbal teas for daily use.
Key takeaways
- Rooibos comes from Aspalathus linearis, a needle-leaved shrub that grows almost only in the Western Cape.
- It is caffeine-free and lower in tannins than black or green tea.
- It contains aspalathin, an antioxidant found almost exclusively in rooibos.
- “Green” (unfermented) rooibos keeps more antioxidants than traditional red rooibos.
- It tastes sweet and nutty, and works with or without milk.
What is rooibos?
Rooibos (pronounced ROY-boss, Afrikaans for “red bush”) is made from the leaves and stems of Aspalathus linearis, a member of the legume family. The plant grows in a small region of the Cederberg mountains north of Cape Town and has never been successfully grown commercially anywhere else, partly because it relies on the local acidic, sandy soils and specific soil bacteria. In 2021, “Rooibos” became the first African food to receive Protected Designation of Origin (PDO) status in the European Union.
The indigenous Khoi and San peoples were the first to harvest wild rooibos, bruising the leaves with hammers and letting them ferment in heaps. Commercial production began in the early 20th century.
Red vs green rooibos
| Type | Processing | Colour and flavour | Antioxidants |
|---|---|---|---|
| Red (traditional) | Leaves bruised and oxidised (“fermented”) | Deep amber, sweet, honey and vanilla notes | Good |
| Green | Dried quickly to prevent oxidation | Pale, grassy, slightly malty | Higher – more aspalathin retained |
Rooibos tea benefits
1. Caffeine-free and low in tannins
Rooibos contains no caffeine, so it will not disturb sleep, and it has fewer tannins than black tea. Tannins can reduce the absorption of non-haem iron from food, so rooibos may be a better mealtime drink for people prone to low iron. It is a popular swap in our best herbal teas for sleep.
2. A unique antioxidant profile
Rooibos is rich in polyphenols, including aspalathin, nothofagin, quercetin and luteolin. Aspalathin is of particular interest to researchers because it has rarely been found in any other plant. Laboratory and animal research suggests it may help regulate blood sugar and reduce oxidative stress, though human trials are still small.
3. Heart health
In a South African study, adults at risk of heart disease who drank six cups of rooibos daily for six weeks showed improved markers of oxidative stress and a better cholesterol profile. Another small study found a single serving of rooibos temporarily inhibited ACE activity, an enzyme involved in blood pressure. These results are promising but preliminary.
4. Kind to the stomach
Many people who find black tea too astringent can drink rooibos comfortably, including with milk. It is traditionally given to babies with colic in South Africa, although you should always speak to a health visitor or paediatrician before giving any herbal drink to an infant.
5. Naturally sweet with no calories
Unsweetened rooibos has a natural sweetness and virtually no calories, making it an easy replacement for sugary drinks.
How to brew rooibos
- Use 1 tea bag or 1 heaped teaspoon of loose rooibos per 250 ml mug.
- Pour over boiling water – rooibos can take full heat.
- Steep for 5 minutes or longer. Unlike black tea, rooibos does not turn bitter if over-brewed.
- Drink black, with milk, or with honey and lemon.
Side effects
Rooibos is regarded as very safe. A couple of case reports have linked very large daily amounts to liver-enzyme changes, and in theory its compounds might interact with some hormone-sensitive conditions or chemotherapy drugs, but there is no solid evidence of harm at normal intakes. If you have a liver condition or are undergoing cancer treatment, check with your medical team before drinking large quantities.
Rooibos vs honeybush
Honeybush (Cyclopia species) is another caffeine-free South African tea. It tastes sweeter and more floral, while rooibos is earthier. Both are excellent evening alternatives to black tea.
Frequently asked questions
Is rooibos tea good to drink before bed?
Yes. Rooibos is naturally caffeine-free, so it will not interfere with sleep, and its gentle flavour makes it a comforting evening drink.
Can you drink rooibos tea with milk?
Yes. Red rooibos has a full, sweet flavour that works very well with milk, much like a traditional English breakfast tea.
How many cups of rooibos can I drink a day?
Most people can safely enjoy several cups a day. Studies have used up to six cups daily for six weeks without significant side effects.
Does rooibos tea stain teeth?
Rooibos contains fewer tannins than black tea, so it is less likely to stain teeth, although any coloured drink can contribute to staining over time.
Where does rooibos come from?
Rooibos grows almost exclusively in the Cederberg region of the Western Cape in South Africa.
Sources and further reading
- Marnewick JL et al. (2011) Effects of rooibos (Aspalathus linearis) on oxidative stress and biochemical parameters in adults at risk for cardiovascular disease. Journal of Ethnopharmacology.
- South African Rooibos Council
- European Commission – eAmbrosia register of geographical indications (Rooibos PDO)
