Rooibos Tea Medical Benefits
Rooibos tea provides clinically meaningful cardiovascular and metabolic benefits, specifically improving lipid profiles, reducing oxidative stress, and lowering blood glucose levels in adults at risk for cardiovascular disease. 1
Cardiovascular and Metabolic Effects
The strongest human clinical evidence demonstrates that consuming 6 cups of fermented rooibos tea daily for 6 weeks produces significant improvements in cardiovascular risk markers 1:
- LDL cholesterol decreased from 4.6 mmol/L to 3.9 mmol/L 1
- HDL cholesterol increased from 0.9 mmol/L to 1.2 mmol/L 1
- Triglycerides decreased from 1.7 mmol/L to 1.2 mmol/L 1
These lipid profile improvements are particularly relevant for reducing cardiovascular disease risk and mortality 1. A 2023 scoping review confirmed that rooibos consumption improves lipid profiles, boosts antioxidant status, and lowers blood glucose levels in both healthy individuals and those at risk for chronic conditions 2.
Antioxidant and Anti-Inflammatory Properties
Rooibos tea contains abundant polyphenols including flavonoids, tyrosols, and phenolic acids that provide documented antioxidant benefits 3:
- Plasma total polyphenol levels increased from 79.8 mg/L to 89.8 mg/L after rooibos consumption 1
- Markers of lipid peroxidation significantly decreased: conjugated dienes dropped from 167.3 nmol/mL to 108.8 nmol/mL, and TBARS decreased from 1.9 μmol/L to 0.9 μmol/L 1
- Reduced glutathione increased from 797 μmol/L to 1082 μmol/L, with the GSH:GSSG ratio improving from 41 to 76 1
The polyphenolic compounds in rooibos, including aspalathin (a unique dihydrochalcone), flavones, and phenolic acids, contribute to these antioxidant effects 4, 5. These compounds inhibit advanced glycation end product (AGE) formation through direct antioxidant properties and metal-chelating ability 6.
Practical Recommendations
For cardiovascular risk reduction, consume 6 cups (approximately 1200 mL) of rooibos tea daily 1. This dosage has demonstrated clinical efficacy in human trials. Studies have used doses ranging from 200-1200 mL, with higher doses generally showing more consistent benefits 2.
Preparation Method Considerations
- Boiling rooibos delivers the highest antioxidant capacity and total polyphenol content compared to cold or regular brewing 3
- Both fermented (red) and unfermented (green) rooibos provide health benefits, though they differ in specific phenolic profiles 3, 2
- Rooibos contains no caffeine and is low in tannins compared to green or black tea, making it suitable for regular consumption 4
Important Caveats
The evidence base consists of relatively small human studies with limited total sample sizes 2. The largest controlled trial included only 40 participants 1. However, the consistency of findings across multiple studies and the magnitude of effects on clinically relevant outcomes (lipid profiles, oxidative stress markers) support its use as an adjunctive intervention for cardiovascular risk reduction 2, 1.
Rooibos should complement, not replace, standard cardiovascular risk management strategies, but the documented improvements in LDL cholesterol, HDL cholesterol, and triglycerides represent clinically meaningful changes that can impact cardiovascular morbidity and mortality 1.
Human intervention studies have demonstrated safety with consumption of up to 6 cups daily for 6 weeks, with no adverse effects on liver or kidney function reported 1. The traditional use in South Africa over centuries further supports its safety profile 4, 1.