Hibiscus tea, also known as roselle or sour tea, is rich in antioxidants and may have benefits for heart health and weight management.
Hibiscus tea is a ruby red-colored beverage made from the hibiscus plant (Hibiscus sabdariffa). The plant is grown in subtropical and tropical regions and is native to India and Malaysia.
Hibiscus tea is a rich source of antioxidants like vitamin C, carotenoids, and anthocyanins. These compounds neutralize unstable atoms called free radicals to protect against oxidative stress.
Oxidative stress triggers cell damage and inflammation, which can contribute to premature aging and disease.
Consuming foods and drinks rich in antioxidants, such as hibiscus tea, may lower your risk of heart disease and certain cancers.
Hibiscus supplements and tea have been shown to lower blood pressure. A 2022 review found that the reduction in blood pressure with hibiscus is nearly the same as that of blood pressure-lowering drugs.
Hypertension (high blood pressure) is a significant risk factor for heart disease. Lowering your blood pressure can lower your risk.
Hibiscus tea has been shown to work more effectively than other teas in lowering cholesterol. It can significantly reduce levels of low-density lipoprotein (LDL) cholesterol.
Reducing high levels of LDL (“bad”) cholesterol can positively influence heart health. High LDL cholesterol is a risk factor for heart disease.
Anti-inflammatory foods and drinks may reduce inflammatory markers like C-reactive protein (CRP). Long-term inflammation is one of the main causes of conditions like heart disease, certain cancers, and cognitive decline.
A small 2019 study found that men who consumed 250 milliliters of a drink made with hibiscus extract had reduced CRP levels. Hibiscus tea may also protect against nerve cell inflammation.
Hibiscus tea is calorie-free, unlike other beverages that may be high in sugar, like juices and sodas.
The lack of sugar in hibiscus tea helps the drink feel more filling. Drinking unsweetened, zero-calorie beverages can help you maintain a healthy weight for your body.
Hibiscus tea may protect against liver disease, but more research is needed. One 2015 animal study found that hibiscus extract lowered fat build-up in the liver in obese mice on a high-fat diet. The anthocyanin antioxidants were also shown to protect the liver against oxidative stress.
A 2022 animal study also found that hibiscus extract protected against liver disease more than a statin called simvastatin in some cases.
More human studies are needed to confirm these benefits.
Test tube studies have shown that hibiscus may treat bacterial infections naturally. A 2019 study found that hibiscus prevented and treated the growth of intestinal bacteria that cause diarrhea. Researchers suggested it could work as well as antibiotics.
The polyphenols and organic acids in hibiscus tea may improve insulin sensitivity. Insulin is a hormone that moves glucose (sugar) from your blood and into your cells.
Hibiscus tea may significantly reduce high blood sugar levels in adults. Unsweetened hibiscus tea may be an ideal beverage for people with prediabetes or diabetes.
Nutrients found in hibiscus tea may vary based on the brand you consume.
An estimated amount of nutrients based on 100 grams of the hibiscus plant includes:
- Calories: 16
- Fat: 0 grams (g)
- Sodium: 379 milligrams (mg), or 16.48% of the Daily Value (DV)
- Carbohydrates: 0.89 g, or 0.32% of the DV
- Fiber: 0 g
- Added sugars: 0 g
- Protein: 2.68 g, or 5.36% of the DV
When you consume the hibiscus plant as a tea, it does not have as many vitamins and minerals as in its raw form. Hibiscus tea still has traces of iron, calcium, and vitamin C.
Drinking up to 24 ounces of hibiscus tea daily for up to six weeks is safe for most adults.
Although rare, some people may have mild side effects, such as an upset stomach, gas, and constipation.
People who should avoid drinking hibiscus tea include:
- Children younger than 12 years old
- People who take blood pressure medications
- Pregnant and breastfeeding people
- Those who are having surgery within two weeks
Hibiscus tea is available in several forms, including tea bags and loose-leaf tea. It is known for its tartness, which is why it is also called sour tea.
Hibiscus tea is naturally caffeine-free, so you can enjoy it at any time of the day. Ways to drink the tea include:
- Enjoy it hot or iced in the morning at breakfast or at night before you sleep
- Place the tea in water for seven minutes or longer for a stronger flavor, or less for a weaker flavor
- Sweeten it with honey or monk fruit
