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Sipping on a cup of tea can be a healthy way to stay hydrated. While green and black teas are often in the spotlight for their heart-healthy benefits, they aren’t the only brews that do your body good. Rooibos, or “red bush,” tea is another brew to add to the list. “Rooibos tea is a caffeine-free beverage rich in antioxidants and has been linked to potential health benefits, including support for heart health and blood sugar regulation,” says Alison Ellis, M.Sc., RD.

This herbal tea, which is native to South Africa, is made from fermented leaves of the Aspalathus linear plant. When it comes to flavor, rooibos has floral and woody notes, which work well in many herbal tea blends. Because it’s slightly sweet, it doesn’t require lots of added sugar, although many people like to add a little milk, sugar or honey, or froth it into a latte.

Should you give it a try? Read on to learn all about the health benefits of rooibos tea, plus delicious ways to add it to your day.

Why We Love Rooibos Tea

It’s Rich in Antioxidants

Brewing a cup of rooibos tea is a simple and delicious way to up your antioxidant intake and keep disease-promoting inflammation at bay. “Rooibos tea contains polyphenols, plant compounds with beneficial health effects that help lessen cell damage to reduce inflammation,” says Amy Brownstein, M.S., RDN. “Many chronic conditions are associated with inflammation, so any steps you can take to potentially minimize inflammation may benefit health.” It’s also the only source of the antioxidant aspalathin, shown to help with glucose and fat metabolism.

It May Support Heart Health

Drinking rooibos tea may be good for your heart in more ways than one. “The anti-inflammatory and antioxidant properties of rooibos tea are especially beneficial for heart health,” says Jessica (Clancy) Strawn, M.A., RDN. How so? Rooibos is rich in the antioxidant nothofagin, which has been shown to reduce inflammation. Chronic inflammation damages the lining of your blood vessels, which promotes plaque growth and increases the risk of heart attack and stroke. So, loading up on antioxidant-rich foods and beverages—like rooibos tea—may help keep that inflammation in check.

Its potential heart-health benefits don’t stop there. “Some research suggests that regularly drinking rooibos tea may support heart health by improving cholesterol levels, particularly in individuals at higher risk of heart disease,” says Ellis. For instance, research has shown that rooibos may reduce harmful LDL cholesterol and triglycerides and increase beneficial HDL cholesterol. However, the amounts consumed in many studies were as high as 6 cups per day, which is more than most people typically drink.

It Might Help Manage Blood Sugar

When you have insulin resistance or diabetes, it’s important to hydrate with sugar-free beverages that won’t spike your blood sugar. Drinking unsweetened green, black or ginger tea can be a great choice for managing blood sugar. Why not add rooibos to the list? Its naturally sweet honey-like flavor makes it less likely you’ll want to reach for the sugar bowl. A handful of studies have found that rooibos may also help lower blood sugar levels and improve insulin sensitivity in healthy people. However, more research is needed to confirm this benefit, says Ellis.

It Could Strengthen Your Immune System

This flavorful tea could help keep you off the couch and out of the doctor’s office. The reason? Rooibos contains immune-supporting phytochemicals called flavonoids that shore up your body’s antiviral defenses. One of the best-studied is quercetin, an antioxidant that can bind to viruses in your body before they can cause infection. While more research is needed, studies also suggest that another flavonoid found in rooibos, called luteolin, may defend against viruses.

It Might Promote Better Sleep

Unlike green tea and black tea, rooibos tea is naturally caffeine-free. So, rooibos offers a tasty alternative if you’re sensitive to caffeine or simply want to limit your caffeine intake for sounder sleep.

Since you don’t have to worry about its caffeine, you can drink it in the evening for a nice addition to your nighttime wind-down routine. While there aren’t studies on sleep and rooibos tea specifically, research has found that it may help increase levels of the sleep-promoting hormone melatonin. Plus, having a relaxing nighttime ritual helps the brain wind down and prepare for sleep. So, brew a cup and curl up with a good book before you hit the sack.

Nutrition Information for Rooibos Tea

Unsweetened brewed rooibos tea is calorie-free and contains no carbohydrates, protein, fats or sodium. It is rich in several health-promoting antioxidants, especially aspalathin, nothofagin and quercetin.

Is Rooibos Tea Safe for Everyone?

“Rooibos tea is generally considered safe for most people when consumed in moderate amounts. However, rare cases of liver toxicity have been reported, so individuals with liver conditions should consult a health care provider before consuming it regularly,” says Ellis. While research on rooibos is limited, no significant side effects have been observed in people drinking up to 6 cups of rooibos tea daily.

Rooibos tea may interfere with certain medications, so it’s always best to check with your health care practitioner. For example, “those taking ACE inhibitor medications should be aware that rooibos tea lowers ACE enzymes, which regulate blood pressure, potentially putting them at risk for low blood pressure levels,” says Strawn. It may also interact with some chemotherapy drugs.

4 Ways to Enjoy Rooibos Tea

• Serve It Hot: Warm up with a soothing cup of rooibos tea. It’s simple to prepare. Just steep it for five to seven minutes, then enjoy. Because it’s low in tannins, it won’t become bitter like other teas if you accidentally steep it longer.
• Enjoy It Iced: For a refreshing glass of iced rooibos tea, steep the tea in hot water. Then, allow it to cool slightly and transfer to the refrigerator. Once it’s completely chilled, serve it in a glass over ice.
• Add a Flavor Boost: Rooibos pairs well with a variety of different flavors. Add a squeeze of fresh lemon juice, a drop or two of vanilla extract or a sprinkle of cinnamon, or steep it with some fresh ginger.
• Froth Up a Latte: This tea’s honey-like flavors are a natural for lattes. Simply steep double the amount of tea you’d usually use per serving. Heat your milk of choice until it’s hot but not boiling. Then froth with a handheld milk frother, whisk in the steeped tea and add honey or your favorite sweetener, if desired.

Our Expert Take

If you’re looking to add a new tea to your beverage lineup, consider rooibos tea. It’s packed with antioxidants linked to better heart and immune health. Plus, it’s naturally sweet-tasting, reducing the need for added sugar, so it may help promote healthy blood sugar. Its delicate floral flavor makes it delicious hot, iced and in lattes. Since it’s naturally caffeine-free, you can sip it anytime—day or evening—without worrying that it may interfere with your sleep. So grab your favorite mug and heat up the kettle!