Rooibos Tea Side Effects: Is It Safe to Drink Every Day?

Rooibos is one of the safest, best-tolerated teas in the world. It is naturally caffeine-free, low in tannins, and gentle on iron absorption, and reported side effects are rare. [1] [2] South Africans have enjoyed it daily, often several cups a day, for generations, and in a clinical study, adults drank six cups a day for six weeks with no adverse effects and improved antioxidant status.* [3]

Here is a clear look at what the research says, how much is safe, and the few situations where a quick word with your doctor makes sense.

Why Rooibos Is So Gentle

Rooibos avoids the three things that cause most tea side effects: caffeine, high tannins, and harsh bitterness.

•             No caffeine. Rooibos comes from the South African red bush, not the tea plant, so there are no jitters, racing heart or sleep problems from caffeine. [1] See Does Rooibos Tea Have Caffeine?

•             Low tannins. Tannins in black tea can upset an empty stomach and reduce iron absorption. Rooibos is naturally low in them, and in a clinical study it did not reduce iron absorption the way black tea did. [2]

•             Rich in antioxidants. Rooibos delivers aspalathin, nothofagin, quercetin and luteolin, protective plant compounds rather than harsh ones.* [1] [4]

Does Rooibos Tea Have Side Effects?

For almost everyone, no. Side effects from rooibos are rare. In the medical literature, the few reports are isolated cases rather than patterns:

•             Rare liver reports. A small number of case reports have described liver enzyme changes in people drinking rooibos, but no cause and effect has been established. [5] If you have a liver condition, check with your doctor about any herbal tea.

•             Allergic reactions. As with any plant, a rare individual may be sensitive. Stop drinking it if you notice itching, rash, or swelling.

That is the full list. No common side effects. No dependence. No withdrawal.

Can You Drink Too Much Rooibos Tea?

Two to six cups a day is a comfortable, well-studied range. Six cups daily were used in a six-week clinical trial with no adverse effects. [3] As with any drink, more is not always better: listen to your body and enjoy it in balance with water and a varied diet.

Rooibos Tea and Blood Pressure

Rooibos may support healthy blood pressure.* In a study of healthy volunteers, a single cup of rooibos inhibited ACE, the enzyme targeted by some blood pressure medicines.* [6] If you take blood pressure medication, mention rooibos to your doctor so it is on their radar.

Rooibos Tea During Pregnancy and Breastfeeding

Rooibos is naturally caffeine-free, which is why many people choose it during pregnancy and breastfeeding. As with any herbal tea, speak with your doctor or midwife before making it a daily habit. Your provider knows your history and can confirm what is right for you.

One important note on blends: our Serene Tranquility Tea contains licorice root, which is not recommended in pregnancy. If you are pregnant, ask your provider about Quiet Mind Tea instead, which is licorice-free. See Licorice Root Tea: Benefits and Safety.

Rooibos and Hormones

Laboratory studies have found some rooibos compounds interact weakly with hormone pathways, including the cortisol research that makes rooibos interesting for stress.* [7] These are lab findings, not effects seen in people drinking tea. If you have a hormone-sensitive condition, check with your doctor about any herbal tea.

Rooibos and Medication

Rooibos is not known to cause significant interactions at normal tea amounts. If you take blood pressure medication, are undergoing chemotherapy, take medication processed by the liver, or manage a chronic condition, ask your pharmacist or doctor before drinking rooibos daily.

Is Rooibos Bad for Your Kidneys or Teeth?

There is no good evidence that rooibos harms healthy kidneys. If you have kidney disease or a history of kidney stones, ask your doctor about every tea you drink. And because rooibos is low in tannins, it is far less likely than black tea to stain your teeth.

The Bottom Line

Rooibos is a safe, gentle, caffeine-free tea for almost everyone, and one you can enjoy several times a day. Check with your doctor first if you are pregnant or breastfeeding, have a liver or kidney condition, a hormone-sensitive condition, or take regular medication.

Enjoy rooibos two ways in our calming range:

Quiet Mind Tea: 

rooibos with lavender, rose, rosehip, elderberry and blueberry. Licorice-free.

Serene Tranquility Tea:

rooibos with nettle, rosehip, raspberry, licorice root, anise, cardamom, clove and calendula.

Learn more on our rooibos ingredient page, or compare the two in Calming Tea Blends: Quiet Mind vs Serene Tranquility.

Shop Quiet Mind Tea

Frequently Asked Questions

Does rooibos tea have side effects?

Rarely. Rooibos is caffeine-free and low in tannins, and side effects are uncommon. A few isolated case reports exist, but no pattern of harm has been found.

Is it safe to drink rooibos tea every day?

Yes. Adults in a clinical study drank six cups a day for six weeks with no adverse effects. Two to six cups daily is a comfortable range.

Is rooibos tea safe during pregnancy?

Rooibos is caffeine-free, so many people choose it in pregnancy, but check with your doctor or midwife first. Avoid blends containing licorice root.

Does rooibos tea affect iron absorption?

Much less than black tea. Rooibos is low in tannins, and in a clinical study, it did not reduce iron absorption the way black tea did.

Can rooibos tea raise blood pressure?

No. If anything, research suggests rooibos may support healthy blood pressure by inhibiting the ACE enzyme.* Check with your doctor if you take blood pressure medication.

Is rooibos tea bad for your liver?

For healthy people, there is no evidence of harm. A few isolated case reports exist, so if you have a liver condition, ask your doctor first.

Can rooibos tea interact with medication?

Significant interactions are not known at normal tea amounts. If you take regular medication, ask your pharmacist to be safe.

References

1.          Joubert E, de Beer D. Rooibos (Aspalathus linearis) beyond the farm gate: from herbal tea to potential phytopharmaceutical. S Afr J Bot. 2011;77(4):869-886.

2.          Hesseling PB, Klopper JF, van Heerden PD. The effect of rooibos tea on iron absorption. S Afr Med J. 1979;55(16):631-632.

3.          Marnewick JL, Rautenbach F, Venter I, et al. Effects of rooibos (Aspalathus linearis) on oxidative stress and biochemical parameters in adults at risk for cardiovascular disease. J Ethnopharmacol. 2011;133(1):46-52.

4.          McKay DL, Blumberg JB. A review of the bioactivity of South African herbal teas: rooibos (Aspalathus linearis) and honeybush (Cyclopia intermedia). Phytother Res. 2007;21(1):1-16.

5.          Sinisalo M, Enkovaara AL, Kivistö KT. Possible hepatotoxic effect of rooibos tea: a case report. Eur J Clin Pharmacol. 2010;66(4):427-428.

6.          Persson IA, Persson K, Hägg S, Andersson RG. Effects of green tea, black tea and Rooibos tea on angiotensin-converting enzyme and nitric oxide in healthy volunteers. Public Health Nutr. 2010;13(5):730-737.

7.          Schloms L, Storbeck KH, Swart P, Gelderblom WC, Swart AC. The influence of Aspalathus linearis (Rooibos) and dihydrochalcones on adrenal steroidogenesis: quantification of steroid intermediates and end products in H295R cells. J Steroid Biochem Mol Biol. 2012;128(3-5):128-138.