Rooibos, the iconic South African herbal infusion, is known not only for its naturally sweet, nutty flavour, but also for its widely regarded health benefits. As interest in natural wellness grows, many are asking what really happens if you drink Rooibos every day? Can it boost your health, improve your digestion or help you sleep better?
With the Rooibos Reset Challenge underway this July, it’s the perfect time to explore the science behind this beloved brew and even try your own 30-day Rooibos self-experiment to see how it impacts your body and mind.
What does the research say?
Rooibos (Aspalathus linearis) is caffeine-free, rich in antioxidants and packed with unique polyphenols, such as aspalathin and nothofagin. These compounds contribute to its anti-inflammatory, anti-viral and heart-healthy properties, making Rooibos a potent natural beverage.
- Antioxidant powerhouse Rooibos contains high levels of antioxidants, which help neutralise free radicals – unstable molecules that can cause oxidative stress and damage cells. Studies suggest these antioxidants may reduce inflammation and lower the risk of chronic diseases, such as heart disease and diabetes.
- Heart-health support Research has indicated that Rooibos may positively influence blood pressure and cholesterol levels. A study conducted by researchers from the Cape Peninsula University of Technology (CPUT) found that drinking six cups of Rooibos a day helped reduce “bad” LDL cholesterol, while increasing “good” HDL cholesterol in participants after several weeks of consumption.
- Digestive aid Traditional uses of Rooibos include soothing stomach cramps and aiding digestion. Its anti-inflammatory effects may help calm the digestive tract and reduce discomfort from indigestion or irritation.
- Sleep and stress reduction Because Rooibos is naturally caffeine-free and contains magnesium and calcium – minerals known to promote relaxation – many people report improved sleep quality and reduced anxiety when drinking Rooibos regularly. Further research also indicates that Rooibos can modulate cortisol levels, a hormone associated with stress. In a study, Rooibos consumption was found to inhibit the enzyme 11β-hydroxysteroid dehydrogenase type 1 (11β-HSD1), leading to a significant reduction in the cortisol:cortisone ratio in humans at risk for cardiovascular disease . Additionally, in vitro studies demonstrated that Rooibos and its flavonoid compound, rutin, significantly reduced cortisol levels in adrenal cells stimulated to mimic a stress response.
- Hydration and skin health Rooibos is a hydrating herbal tisane that may support skin health thanks to its high antioxidant content. Compounds like aspalathin and quercetin help combat oxidative stress – a key driver of premature aging – and have been linked to protective effects against skin cell damage. A recent study by CPUT supports these findings, with researchers developing a Rooibos-based phytosome for potential use in anti-aging skincare products.
How much Rooibos should you drink?
Researchers recommend an optimal dose of six cups a day to gain the maximum health benefits. However, jumping straight to six cups can be overwhelming and hard to sustain for many people. It’s better to start with 2-3 cups a day and gradually increase intake over 30 days, working up to six cups if you can. This gentle build-up lets your body adjust and it’s easier to make Rooibos part of your daily routine sustainably.
The Rooibos Reset Challenge: try it yourself
To make this journey fun and meaningful, the Rooibos Reset Challenge invites you to incorporate Rooibos into your daily life. Whether you enjoy it hot, iced or as a base for smoothies and mocktails, this challenge encourages you to track and document any changes you notice in your physical and mental wellbeing.
What to look for: signs Rooibos is working for you
If you decide to try drinking Rooibos daily for 30 days, here are some possible changes to watch for:
- Improved sleep: Falling asleep faster or experiencing deeper, more restful sleep.
- Better digestion: Reduced bloating, fewer cramps or more regular bowel movements.
- Increased hydration: Feeling more energised and hydrated throughout the day.
- Calmer mind: Reduced feelings of stress or anxiety.
- Skin glow: Noticeable improvements in skin texture or reduction in redness.
How to document your Rooibos journey
Consider keeping a simple journal or social media diary, noting:
- How many cups of Rooibos you drink each day.
- Any changes in mood, sleep, digestion or energy.
- Recipes or ways you enjoy Rooibos.
- Photos or notes on how you feel physically and mentally.
Sharing your progress with the community on social media using #RooibosReset can also keep you motivated and connected.
Drinking Rooibos daily for 30 days offers a wonderful opportunity to explore a natural, caffeine-free beverage that’s rich in antioxidants and backed by scientific evidence.
So why not brew your first cup today and begin your own Rooibos journey? Your body and mind will thank you.