Why it works: Rooibos tea contains key bioactive compounds like aspalathin and quercetin, which have been shown to modulate stress responses, reduce oxidative stress, relieve anxiety, and promote relaxation.
What is Rooibos Tea?
Rooibos tea is made from the Aspalathus linearis shrub of South Africa. When its russet-colored needle-like leaves, are steeped, the make a soothing beverage that has captured global attention.
Research Status: Although rooibos tea has a long history of safe use, more research is needed to fully understand its long-term effects on anxiety and stress. Always consider consulting a healthcare provider before using it to manage health conditions.
Rooibos Tea For Anxiety Benefits
Aspalathin (found almost exclusively in rooibos), Quercetin along with several other Flavonoids are at the heart of rooibos tea anxiety relief benefits. But what makes these natural compounds so effective at taming anxiety? Let’s take a closer look at what science has uncovered:
Reduces Oxidative Stress
Oxidative stress occurs when there’s an imbalance between free radicals and antioxidants in the body which leads to cell damage. Aspalathin helps protect neurons in the brain by neutralizing these free radicals. This protection is important for reducing anxiety and maintaining mental clarity.
Balancing Cortisol Levels
Aspalathin has been shown to lower the “stress hormone” cortisol,1 which spikes during periods of intense stress or anxiety. High cortisol levels can lead to increased anxiety, and even long-term health problems such as high blood pressure. Rooibos tea helps bring cortisol levels back into balance.
Supports the Nervous System
Flavonoids in rooibos tea have a direct effect on the central nervous system by interacting with GABA receptors in the brain that are responsible for regulating anxiety and calming the nervous system. Flavonoids in rooibos tea enhance GABA’s ability to reduce anxiety by inhibiting overactive nerve cells.
Improves Sleep Quality
Poor sleep and anxiety are closely linked, and rooibos tea can help improve both. Drinking rooibos before bed can aid in the release of melatonin, the hormone responsible for regulating sleep. Additionally, Rooibos teas’ natural ability to promote relaxation and reduce cortisol levels makes it a perfect night-time beverage.
Anti-inflammatory Properties
Quercetin, another potent antioxidant found in rooibos tea, plays a crucial role in managing inflammation in the brain and nervous system. Chronic inflammation is a known contributor to the development of stress and anxiety. Quercetin inhibits the release of pro-inflammatory cytokines, improving overall mood.
Key Takeways
Rooibos tea offers multiple benefits for stress relief, including lowering oxidative stress, reducing inflammation, balancing cortisol, promoting relaxation, reducing anxiety and stress, and improving sleep.
Rooibos Traditional Uses
Deep in the heart of South Africa’s Western Cape, wisdom passed down through generations tells of rooibos tea’s remarkable healing powers. From calming troubled minds to easing digestive distress, this versatile tea became a trusted companion in traditional medicine.
New mothers use diluted rooibos to calm colicky infants, while elders turn to steaming cups to soothe indigestion and get rid of sleepless nights. Here are 5 fascinating facts about rooibos that might surprise you:
Did You Know?
Green Before Red: Unlike its famous red color, rooibos starts out green! It only develops its signature ruby hue during oxidation, much like how a sliced apple turns brown when exposed to air.
One-of-a-Kind Home: This finicky plant grows exclusively in a tiny 60-mile radius in South Africa’s Cederberg Mountains. It refuses to flourish anywhere else in the world despite numerous attempts at cultivation.
Bush of Survival: Rooibos has evolved remarkable drought resistance, developing roots that can burrow up to 6 feet deep into the soil to find watermarking it perfect for its semi-desert homeland.
Royal Recognition: During World War II, when Asian tea became scarce, rooibos stepped into the spotlight as a tea alternative. It became so popular that it earned the nickname “South Africa’s Red Gold.” Even European nobility developing a taste for it.
Ancient Art: The indigenous Khoisan people would climb mountains to harvest wild rooibos, using axes to chop the needle-like leaves, then bruising them with hammers and leaving them to dry in the sun – a process that remains remarkably similar today, just using modern tools.
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Important Note: These uses are associated with traditional practices. However, although present research is limited2, there is increasing scientific evidence supporting their effectiveness. So keep up to date with current information.
Rooibos Tea Recipe
According to one source3 the most benefits come from steeping rooibos tea for 10 minutes or longer. So follow these steps to rooibos tea for anxiety relief:
- Add one teaspoon of loose leaf tea (or one tea bag) to boiling water.
- Steep for 10 to 15 minutes, strain (if loose leaf), and enjoy. You can add honey or lemon for extra flavor if desired.
Recommended Consumption: For anxiety relief, it’s best to drink 1-3 cups of this tea daily. Consuming it in the evening offers relaxation and better sleep benefits.
Where to Buy Rooibos Tea
You can find rooibos tea in most local grocery stores, health food stores, and online marketplaces. For the best results, consider purchasing organic, responsibly sourced tea to ensure quality. The tea is available in different formulations. Here are three options to consider:
| Form | Pros | Cons |
|---|---|---|
| Loose Leaf Rooibos | Fresh, customizable strength. | Requires a strainer or tea infuser. |
| Rooibos Tea Bags | Convenient, easy to use. | May contain lower quality tea. |
| Rooibos Tea Capsules | Easy to take on-the-go. | Lack the brewing experience and taste of brewed tea. |
Related Article: You may want to check out Rosemary Tea Benefits
Side Effects of Rooibos Tea
Keep in mind that rooibos is generally considered very safe, and many people consume it without issues. However, some individuals may experience some side effects.
- Mild headaches: These are often related to caffeine when switching from caffeinated beverages to rooibos rather than the rooibos itself . These headaches typically resolve within a few days.
- Temporary sleep problems: While rooibos is caffeine-free, it contains bioactive compounds that might affect sleep in sensitive individuals if consumed in large quantities.
- Liver Enzyme Changes: This has been observed in studies using very high concentrations of Rooibos tea. It appears to be temporary and usually returns to normal when consumption is reduced.
- Interference with iron absorption: Rooibos tea contains polyphenols that can bind to iron and cause reduced iron absorption if consumed with iron-rich meals. This is important for people with iron deficiency.
Who Should Avoid Rooibos
Individuals with specific allergies to the tea or those on certain medications, should avoid Rooibos tea. Pregnant or breastfeeding women, individuals with liver conditions, and should consult with their healthcare provider before using rooibos tea.
Buy Organic Rooibos Tea
Looking for a natural way to combat stress and anxiety? Rooibos tea is a soothing, caffeine-free option that may help support your mental well-being. Explore our top selections below!
Conslusion
Rooibos tea is more than just a delicious herbal infusion; it offers a natural, scientifically supported way to ease stress and anxiety. This Africn bush tea is packed with compounds that help reduce stress, balance cortisol levels, and promote relaxation.
With its long history of traditional use, rooibos is a gentle and natural way to support anxiety relief whether you enjoy it in the morning or before bed. Remember to consume it in moderation and seek professional advice if you have any health concerns.
References
- Fiksdal, Alexander et al. “Associations between symptoms of depression and anxiety and cortisol responses to and recovery from acute stress.” Psychoneuroendocrinology vol. 102 (2019): 44-52. doi:10.1016/j.psyneuen.2018.11.035 ↩︎
- Afrifa, Daniel et al. “The health benefits of rooibos tea in humans (aspalathus linearis)-a scoping review.” Journal of public health in Africa vol. 14,12 2784. 1 Dec. 2023, doi:10.4081/jphia.2023.2784 ↩︎
- Piek, Hannelise et al. “Rooibos herbal tea: An optimal cup and its consumers.” Health SA = SA Gesondheid vol. 24 1090. 21 Feb. 2019, doi:10.4102/hsag.v24i0.1090 ↩︎
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