Is Rooibos Tea Caffeine-Free? Health Benefits Of Rooibos

Rooibos tea has become quite popular among those who prefer beverages that don’t cause restlessness or result in caffeine-induced jitters. In fact, many people have now started to consume this tasty drink as an alternative to green and black teas. But is it caffeine-free?

Rooibos tea comes from a plant native to South Africa that is naturally free of caffeine. In fact, it’s better to think of rooibos as a very beneficial herbal infusion instead of a tea. However, in some cases, red and green rooibos is blended with other teas that do contain caffeine.

Considering its numerous health benefits, it’s no surprise that people want to know more about rooibos. So, let’s take a look at whether this drink will keep you up at night, how you can prepare it, and how to serve it just right. 

Is Rooibos Tea Caffeine-Free?

Healthy herbal rooibos red tea in glass cup

Rooibos tea comes from the Cape fynbos plant, which is native to South Africa and is more of an herbal infusion rather than a tea. Regular tea comes from a specific type of plant, which you can read about here.

The plant it’s harvested from doesn’t naturally contain caffeine, which means you get a stimulant-free herbal tea, which is great for those who can’t — or prefer not to — consume caffeine. 

However, sometimes, green and red-leaf rooibos tea is blended with other kinds of tea that contain caffeine. So, if you’re looking for something completely caffeine-free, make sure you choose tea made with rooibos leaves, like this one (on Amazon).   

Can I Drink Rooibos Tea Before Bed?

Since rooibos is naturally caffeine-free and contains only a small amount of tannins, it’s ideal as a bedtime tea. Plus, it helps with digestion, and its soothing properties not only relax the body but also make it easier to fall asleep. 

What Are the Health Benefits of Rooibos Tea?

There are numerous benefits of rooibos tea, which is one of the reasons behind its popularity. When consumed without any added ingredients, it has 0 calories.

Other health benefits include the following:

High in Antioxidants

Most health benefits associated with rooibos are primarily because of the high levels of antioxidants present in the tea, such as quercetin and aspalathin.

Antioxidants can help protect the cells from free-radical damage, and they might even reduce the risk of serious diseases like cancer and heart disease in the long run.  

May Improve Heart Health

Antioxidants in rooibos tea might also make your heart healthier. This can happen in two ways. First, rooibos tea can inhibit ACE, or angiotensin-converting enzymes, which can help regulate blood pressure.

The second way in which it helps improve heart health is by improving cholesterol levels. Healthy levels of cholesterol protect you from many heart conditions, including strokes and heart attacks. In particular, fermented rooibos tea has shown an improvement in the lipid profile of individuals who were part of a scientific study.  

May Have Anti-Cancer and Anti-Diabetic Effects

Test-tube studies conducted on rooibos tea also suggest that antioxidants like luteolin and quercetin can prevent tumor growth and kill cancer skills. The tea is also the only known natural source of aspalathin, an antioxidant that has shown anti-diabetic effects in animal studies.

A study done on mice with type-2 diabetes shows that aspalathin reduces insulin resistance and balances blood sugar levels, which can be great for those at risk of type-2 diabetes. However, more human studies are needed.

Also keep in mind that red rooibos tea is typically fermented, which destroys most of the aspalathin present in it. If you want to benefit from the anti-diabetic effect of the tea, you’d therefore have to drink green rooibos. 

May Support a Healthy Immune System

Since the tea contains antioxidants like polyphenol (which helps fight stress), rooibos can help you avoid the illnesses going around during flu season. Foods rich in polyphenols also reduce the chances of people suffering from inflammation, which increases the risk of heart disease and cancer.    

May Support Bone Growth 

Studies show that rooibos tea increases the activity of bone-forming cells or osteoblasts, which can positively impact overall bone growth and strength.

Potential Risks 

While this tea has numerous benefits, there are some risks associated with it, too. 

Some compounds present in rooibos tea act like estrogen, and if you have cancer sensitive to estrogen, you should consult your doctor before drinking it. Similarly, if you’re undergoing chemotherapy, you should avoid herbal supplements since they can change how the body processes chemo drugs.

A study also suggests that large amounts of rooibos tea increase the levels of liver enzymes. It’s unclear whether that’s because of the tea itself, and the harmful effects of this increase are unknown — but if you’re concerned about your liver health, you should consume the tea in moderation.

Other Varieties of Caffeine-Free Teas

Rooibos is a herbal tea, or tisane, and like many other tisanes, you don’t need to worry about caffeine. If you’re sensitive to caffeine, read the ingredient list to ensure there’s no tea leaf, green tea, or black tea included in the blend that could contribute to the amount of caffeine present in the tea.

Other popular varieties of caffeine-free teas include ashwagandha, lemongrass, ginger, hibiscus, peppermint, and chamomile. 

How to Serve & Enjoy Rooibos Tea

Cup of healthy herbal rooibos red tea in glass cup

Since rooibos tea doesn’t contain a high amount of tannins, it’s not as bitter as black or green tea. Instead, it’s naturally sweet with a nutty flavor. Red rooibos tea is more earthy and robust with hints of caramel, while green rooibos tea is more delicate, herbaceous, and light.

The best way to enjoy rooibos tea is to drink it without any added flavors, but it also serves as a great base for other drinks (like mocktails, cocktails, and lattes).

To get the best flavor, you should steep it for 5-7 minutes. Note that the flavor gets better the more you steep it.  

If you’re new to rooibos tea, here are some tips to get you started:

  • Like a few black teas, rooibos is also found to be quite pleasant when combined with sugar and milk. 
  • Avoid commercial, additive-rich iced teas. Instead, make your own delightful and refreshing raspberry & rooibos iced tea.
  • Make the famous light party punch, Wild Turkey Sparkling Tea, with rooibos to enjoy a unique party drink.  
  • Make the bourbon Borrachon Lemonade Cocktail with a combination of lemonade, pomegranate, and rooibos for a tasty, homemade drink.  
  • You can also use rooibos to make a refreshing and creamy Thai iced tea to beat the summer heat.

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