Sip your way to wellness: how rooibos tea supports women at every age

There’s something deeply comforting about cradling a warm cup of tea, especially when it feels like life is moving a little too fast.

And as we celebrate Women’s Month in South Africa, it turns out that our go-to comfort drink, rooibos, is doing more than just calming nerves; it’s quietly looking after women’s health at every life stage.

In a world of fancy supplements and wellness fads, rooibos is the low-key superhero sitting quietly in our kitchen cabinets. No hype, no additives, just a naturally caffeine-free herbal tea with proven health benefits, especially for women.

The red brew with real benefits

With over 22 million South Africans drinking tea daily, women remain the leading tea lovers, according to recent stats from Eighty20, a local data analytics firm. Rooibos, in particular, has grown in popularity as more women ditch high-caffeine, sugar-loaded drinks in favour of something gentler and more nourishing.

“Rooibos is more than just a traditional herbal tisane; it’s a wellness companion for women at every stage of life,” says Professor Elmarie Terblanche of Stellenbosch University’s Department of Exercise, Sport and Lifestyle Medicine.

“It's natural, caffeine-free composition aligns with women’s evolving health needs, whether they’re in school, navigating motherhood or managing menopause.”

And it’s not just anecdotal. A 2023 study in the Journal of Public Health in Africa found rooibos significantly improved lipid profiles, antioxidant status, and blood glucose control across a wide age range (6 to 83 years), including high-risk individuals.

From childhood to menopause

Here’s how rooibos supports women’s health at every life stage:

Girls (6–12 years)

• Rich in antioxidants for healthy development.
• Naturally sweet, no caffeine, low tannins, perfect for little ones.
• Doesn’t interfere with iron absorption, which is vital during growth spurts.

Teens and young women (13–25 years)

• Anti-inflammatory effects may ease menstrual discomfort.
• Helps with hydration and focus during exams or sports.
• Healthier swap for sugary sodas or hyper-caffeinated energy drinks.

Women of reproductive age (26–40 years)

• Considered safe in pregnancy and breastfeeding (always check with your doctor).
• Supports heart health, blood sugar balance, and energy regulation.
• Caffeine-free means no spikes and crashes.

Midlife and menopausal women (41–60+ years)

• Active compounds, such as aspalathin and nothofagin, assist in metabolic support.
• May reduce symptoms like hot flushes and fatigue.
• Supports cardiovascular wellness and helps reduce inflammation.

Rooibos vs the world

While South Africa celebrates its iconic rooibos, other cultures have their own wellness brews, and it’s worth noting how they compare.

• Green tea in East Asia: Loved for centuries in China and Japan, green tea is known for its catechins, powerful antioxidants that promote fat burning and protect the brain. But green tea contains caffeine, which is not ideal for those sensitive to it.
• Masala Chai in India: This spiced tea blend combines black tea with cinnamon, cardamom, ginger and cloves, all known for their digestive and anti-inflammatory benefits. However, it often comes with milk and sugar, which can outweigh its health perks if overdone.
• Black Tea in the UK: A staple in British culture, black tea contains antioxidants like theaflavins and thearubigins, which support heart health. But again, the caffeine content and frequent addition of sugar or milk can counteract its benefits.
• Matcha: This finely ground green tea is a powerhouse of antioxidants and L-theanine, which supports calm alertness. But it's potent and pricey and definitely not caffeine-free.

What makes rooibos stand out? It’s naturally caffeine-free, low in tannins, gentle on the stomach, and packs a serious antioxidant punch all without needing any additives.

Why rooibos is a wellness essential

Experts across the country agree: rooibos is not just a trendy health tea;  it’s a functional drink with science-backed benefits.

• Professor Jeanine Marnewick of CPUT has shown that rooibos helps combat oxidative stress, a contributor to chronic illness.
• Professor Amanda Swart of Stellenbosch University identified aspalathin, a unique Rooibos compound, as a natural aid for blood sugar and adrenal health.
• Professor Christo Muller from the SAMRC highlighted rooibos’ potential to support glucose metabolism and reduce inflammation, key factors in preventing or managing type 2 diabetes.

“These findings make Rooibos one of the few herbal drinks with evidence-based functional health claims,” says Terblanche. “It’s accessible, safe and locally grown, a true South African gem.”

In a wellness world filled with green powders, collagen shots, and pills with hard-to-pronounce names, rooibos offers something refreshingly simple: a self-care moment that nourishes body and mind.