{"url":"https://whatshealthyandwhy.com/tea/rooibos","path":"/tea/rooibos","alternates":{"json":"https://whatshealthyandwhy.com/api/articles/tea/rooibos.json","markdown":"https://whatshealthyandwhy.com/tea/rooibos.md"},"topic":{"slug":"tea","name":"Tea","url":"https://whatshealthyandwhy.com/tea"},"slug":"rooibos","order":11,"title":"Rooibos Tea","question":"Does rooibos tea improve cholesterol and blood sugar?","answer":"Rooibos tea may improve cholesterol (one 40-person trial, six cups daily), but blood sugar, bone and allergy claims rest on lab and animal studies.","description":"How South Africa's caffeine-free rooibos tea and its unique antioxidant aspalathin may support metabolic and bone health","confidence":2,"confidenceNote":"One controlled human study (40 adults, six cups daily for six weeks); aspalathin and bone findings are cell and rodent data from few labs.","evidenceSummary":{"totalParticipants":"40","replicated":false,"newestStudyYear":2018},"category":{"categoryTitle":"What's Good For You","categorySlug":"good-for-you","subcategoryName":"Foods & Drinks","subcategorySlug":"foods","url":"https://whatshealthyandwhy.com/explore/good-for-you/foods"},"actions":["Drink rooibos in the evening as a caffeine-free swap for tea or coffee; it is low in tannins and mild on the stomach [1].","If you try it for cholesterol, the study used six cups a day for six weeks [4].","Choose unfermented 'green' rooibos for more aspalathin; fermented red rooibos still has meaningful bioactive compounds [2]."],"cautions":["Rare case reports of liver toxicity exist, but causation has not been established [1].","Six cups a day is high consumption, and benefits at lower amounts are unknown [4].","Bone and allergy claims rest on lab studies and tradition; rooibos is not a substitute for allergy or osteoporosis care [1][2]."],"simpleText":"Rooibos (pronounced \"ROY-boss\") is a herbal tea made from the leaves of Aspalathus linearis, a shrub that grows only in the Cederberg region of South Africa. It is naturally caffeine-free, low in tannins, and has a mild, slightly sweet flavor that works well on its own or with milk.\n\nIf you are looking for an alternative to regular tea or coffee -- especially in the evening -- rooibos is an excellent option. It will not interfere with sleep, it does not have the bitter edge that tannin-heavy teas can have, and it brings some unique antioxidants not found in any other food.\n\nFor people who need to avoid caffeine entirely (during pregnancy, with certain medications, or by preference), rooibos is one of the most satisfying substitutes available.","mediumText":"The Unique Compound: Aspalathin\n\nWhat makes rooibos scientifically interesting is aspalathin, a dihydrochalcone found exclusively in the Aspalathus linearis plant [1]. No other commercially available food or drink contains this compound. Aspalathin is a potent antioxidant, but its health relevance goes beyond simple free-radical scavenging.\n\nResearch has focused on aspalathin's effects on glucose metabolism and insulin sensitivity. In cell and animal studies, aspalathin has been shown to stimulate glucose uptake in muscle cells and improve insulin secretion from pancreatic beta cells [3]. These findings have generated interest in rooibos as a supportive dietary choice for people managing blood sugar.\n\nRooibos also contains nothofagin, orientin, isoorientin, vitexin, and isovitexin -- a flavonoid profile distinct from Camellia sinensis teas [2].\n\nLow Tannin Advantage\n\nTraditional black and green teas contain significant tannins, which can inhibit iron absorption and cause stomach discomfort in sensitive individuals. Rooibos is notably low in tannins, making it gentler on the stomach and less likely to interfere with mineral absorption [1]. This makes it a practical choice for people with iron deficiency or those who drink several cups per day.\n\nCardiovascular and Metabolic Research\n\nA human intervention study by Marnewick et al. (2011) found that six weeks of rooibos consumption (six cups per day) in adults at risk for cardiovascular disease significantly improved lipid profiles -- LDL cholesterol and triglycerides decreased while HDL cholesterol increased [4]. The study also showed reduced markers of oxidative stress and lipid peroxidation.\n\nBone Health and Allergy Relief\n\nPreliminary research suggests that rooibos flavonoids may support bone metabolism. In vitro studies have shown that orientin and luteolin (both present in rooibos) can promote osteoblast activity and inhibit osteoclast formation [1]. These findings are early-stage but suggest potential relevance for bone health, particularly in postmenopausal populations.\n\nRooibos has also been traditionally used in South Africa as a remedy for allergies and skin conditions. Some evidence supports an antihistamine-like effect of its flavonoids, though rigorous clinical trials are lacking [2].","deepText":"Evidence Review\n\nAspalathin and Metabolic Health\n\nJohnson et al. (2018) provided a comprehensive review of aspalathin's therapeutic potential for metabolic syndrome [3]. The compound has demonstrated multiple relevant mechanisms in preclinical models:\n\n- Glucose uptake: Aspalathin increases glucose uptake in muscle cells via AMPK activation, independent of insulin signaling.\n- Insulin secretion: It enhances glucose-stimulated insulin secretion from pancreatic beta cells.\n- Lipid metabolism: Aspalathin suppresses hepatic lipogenesis and reduces triglyceride accumulation.\n- Anti-inflammatory: It attenuates NF-kB-mediated inflammation in adipose tissue.\n\nThese effects have been demonstrated primarily in cell culture and rodent models. While the mechanistic evidence is robust, human clinical trials specifically testing aspalathin supplementation are still limited. The metabolic effects observed with whole rooibos tea consumption [4] may be attributable to aspalathin working synergistically with other rooibos flavonoids.\n\nCardiovascular Evidence\n\nThe Marnewick et al. (2011) trial is the most cited human study on rooibos [4]. Forty adults at risk for heart disease consumed six cups of rooibos daily for six weeks in a controlled study. Key findings:\n\n- LDL cholesterol decreased significantly (p < 0.001)\n- Triglycerides decreased significantly\n- HDL cholesterol increased significantly\n- Plasma conjugated dienes (a marker of lipid peroxidation) decreased\n- Glutathione (an endogenous antioxidant) levels improved\n\nThe effect sizes were clinically meaningful, comparable to moderate dietary interventions. However, six cups per day represents high consumption, and whether lower doses produce proportional benefits is unknown.\n\nBioavailability Considerations\n\nJoubert and de Beer (2011) addressed the critical question of whether rooibos compounds are bioavailable when consumed as tea [1][2]. Aspalathin is absorbed in the gut and detectable in plasma, but its bioavailability is relatively low. However, metabolites of aspalathin may retain biological activity, and the consistent results from whole-tea studies suggest that sufficient quantities reach target tissues at typical consumption levels.\n\nNotably, unfermented (\"green\") rooibos retains significantly more aspalathin than the traditional fermented (\"red\") rooibos. The fermentation process oxidizes much of the aspalathin. For those seeking maximum antioxidant benefit, green rooibos is the better choice, though fermented rooibos still contains meaningful amounts of bioactive compounds [2].\n\nLimitations\n\nThe evidence base for rooibos health effects is smaller than for green or black tea. Most mechanistic work comes from a concentrated group of South African research institutions, and independent replication would strengthen the findings. Human trials are few and generally small. The bone health and allergy claims rest on preclinical evidence and traditional use rather than clinical data.\n\nRooibos is considered very safe. No significant adverse effects have been reported in clinical studies or from its long history of consumption in South Africa. Rare case reports of hepatotoxicity exist but have not established causation, and the overall safety profile is reassuring [1].","deepTruncated":false,"references":[{"id":"1","title":"A review of the bioactivity of South African herbal teas: rooibos (Aspalathus linearis) and honeybush (Cyclopia intermedia)","authors":"McKay DL, Blumberg JB","year":2007,"journal":"Phytotherapy Research","pmid":"16927447","url":"https://pubmed.ncbi.nlm.nih.gov/16927447/"},{"id":"2","title":"Rooibos (Aspalathus linearis) beyond the farm gate: From herbal tea to potential phytopharmaceutical","authors":"Joubert E, de Beer D","year":2011,"journal":"South African Journal of Botany","url":"https://doi.org/10.1016/j.sajb.2011.07.004"},{"id":"3","title":"Aspalathin from Rooibos (Aspalathus linearis): A Bioactive C-glucosyl Dihydrochalcone with Potential to Target the Metabolic Syndrome","authors":"Johnson R, de Beer D, Dludla PV, Ferreira D, Muller CJF, Joubert E","year":2018,"journal":"Planta Medica","pmid":"29388183","url":"https://pubmed.ncbi.nlm.nih.gov/29388183/"},{"id":"4","title":"Effects of rooibos (Aspalathus linearis) on oxidative stress and biochemical parameters in adults at risk for cardiovascular disease","authors":"Marnewick JL, Rautenbach F, Venter I, Neethling H, Blackhurst DM, Wolmarans P, Macharia M","year":2011,"journal":"Journal of Ethnopharmacology","pmid":"20833235","url":"https://pubmed.ncbi.nlm.nih.gov/20833235/"}],"wordCount":881,"source":{"path":"src/content/topics/tea/rooibos.md"},"citeAs":"“Does rooibos tea improve cholesterol and blood sugar?.” What's Healthy and Why. https://whatshealthyandwhy.com/tea/rooibos","notice":"General information backed by peer-reviewed research, not medical advice."}