Rooibos Tea During Pregnancy: Benefits, Risks and Safety

Pregnancy is a time of numerous sacrifices for mothers, but the good news is that not all indulgences need to be abandoned. Tea, a beloved beverage for many, remains a viable option during this crucial period. Among the tea choices, Rooibos tea in pregnancy stands out as a safe and flavorful option for pregnant women. In this insightful exploration, we’ll learn whether pregnany and rooibos tea make a good pair, delve into the safety aspects of consuming rooibos tea during pregnancy, addressing questions such as why it is a recommended choice, the proper methods of consumption, and the optimal quantity for expectant mothers. So, read on to know all about having rooibos tea while pregnant.

What Is Rooibos Tea? 

Rooibos, or red bush tea, is not a tea but an herb from the Aspalathus Linearis plant. The only place that this bush is currently cultivated is in the Cedarburg Area of South Africa. It is naturally caffeine-free and boasts a range of health benefits. This herbal tea has gained popularity among tea enthusiasts in the mid-2000s. It can easily be mixed with other ingredients to make a wide range of flavour options. 

Nutritional Value of Rooibos Tea

Known for its robust, earthy taste and distinctive red hue, Rooibos tea comes in two main variations: red and green. The commonly encountered red type is available in both plain and flavoured varieties, while green Rooibos is unoxidized and comes in flavoured blends as well. Wondering if rooibos tea or red bush tea in pregnancy is safe? The nutritional content of these teas is influenced by the fermentation process, with variations arising from brewing methods and tea quantity (1). According to literature on food, a cup of brewed Rooibos tea (prepared with 1 teaspoon per cup) generally includes protein, minerals like copper, fluoride, and manganese, and boasts potent antioxidants such as aspalathin and nothofagin (2).

Now, the big question: Is rooibos tea OK for pregnancy? Let’s unravel the answer!

Is Rooibos Tea Safe During Pregnancy? 

While some consider a small amount of caffeine each day, 100 to 150mg, to be safe for consumption during pregnancy, it is always a safer bet to stick to herbal teas (3). With recent research suggesting that even a tiny amount of caffeine during pregnancy could negatively impact your baby, picking the right herbal tea could give you the peace of mind you need.

However, not all herbal teas are safe either, but Rooibos is one of the most popular teas, widely regarded as safe for consumption by pregnant women. It is debatable how much herbal tea you can drink during pregnancy, but is Rooibos tea safe? Yes, most trustworthy sources consider it safe to consume 1 to 3 cups a day. 

Besides the obvious plus point that Rooibos tea is caffeine-free, it is also very low in tannins (4). This means that your body’s absorption of iron and other vital nutrients will be unaffected by its consumption. This also makes Rooibos tea pregnancy safe for most women. Certain people may be allergic to Rooibos or have negative effects from consuming excessive amounts. So, it is always a good idea to talk to your doctor first and get their recommendation. 

Health Benefits of Rooibos Tea in Pregnancy 

Although rooibos tea became vastly popular thanks to its sweet and mild flavour, it is just one of the several health benefits of consuming it during pregnancy. Below is a list of Rooibos tea pregnancy benefits. 

1. Rich in antioxidants

Antioxidants are great for the body as they reduce the production of unstable chemicals or free radicals, which damage cells and other structures within our bodies. Consuming antioxidants through natural foods, such as rooibos tea, helps reduce the risk of various diseases, including heart disease and certain types of cancers (5). It boosts antioxidant status in our body, enhances lipid profiles, and lowers blood glucose levels, making it a great tea for heart health (6).

2. Boosts absorption of nutrients

Lab tests conducted by the Cape Peninsula University of Technology suggest that consumption of rooibos tea while pregnant not only reduces the absorption of nutrients but, in fact, marginally increases the absorption of vital trace elements. This is the opposite of the effect that most other types of tea have on our bodies.

3. Improves the health of the adrenal glands

This is great for pregnant women as the adrenal glands are responsible for producing hormones that regulate their metabolism, immune system, blood pressure, stress response, and other essential functions.

4. Improves hydration levels

Like most herbal teas, rooibos tea improves the hydration levels of the pregnant woman while giving her and the baby a good amount of integrated nutrients.

5. Reduces anxiety and stress

Rooibos tea is rich in vitamin C and antioxidants, necessary for reducing stress and anxiety that tend to affect most pregnant women.

6. Curbs morning sickness

Thanks to its pleasant taste, it can relieve morning sickness, making it one of the most highly recommended herbal teas for pregnant women.

7. Helps strengthen the uterus for delivery

Red bush tea is usually recommended for the second and third trimesters of pregnancy as it is known to strengthen the uterus and help prevent excessive bleeding after childbirth.

8. Reduces reflux

Since rooibos tea has zero caffeine, contains calcium, magnesium, and antioxidants, it provides great results in reducing colic and reflux. 

9. Helps with sleep

The tea helps the mother get more restful sleep once they take it. Quality sleep, as we know, is one of the best things for an expecting mother.

10. Aids skin health

Superoxide dismutase is a type of antioxidant that is the perfect anti-ageing agent, and you guessed it, rooibos tea has it. Vast amounts of flavonoids present in rooibos tea help prevent eczema and acne, among other skin conditions. Superoxide dismutase also helps in minimising wrinkles and developing new skin cells. 

11. Improves hair health

Being rich in zinc, copper, calcium, and magnesium, regular intake of rooibos tea is great for the growth and strength of hair. High amounts of copper also prevent premature greying of hair.

12. Aids in weight loss

Aspalathin, which is present in Rooibos, is an active ingredient that lessens stress hormones. Stress hormones trigger hunger and the storage of fat. By reducing stress hormones, the tea indirectly helps with weight loss. 

Side Effects of Rooibos Tea During Pregnancy 

As discussed throughout this article, there are many good reasons to consume rooibos tea during pregnancy. However, it is also important to understand the possible side effects linking rooibos tea and pregnancy. Here are the ones you should know about.

1. Heart Palpitations

There is a possibility that you could be allergic to rooibos tea, and if you are, heart palpitations are the worst symptoms you can get. Other symptoms include itching, stomach discomfort, difficulty breathing, trouble swallowing, and swelling in the area where your body came in contact with the tea. If you do experience any of these symptoms after drinking the tea, you should take it seriously and seek help from a medical professional right away.

2. Excess Estrogen

Some compounds in rooibos tea have estrogenic activity, which means they can increase the estrogen levels in your body. While this does not affect most pregnant women, it can become a concern for breast cancer or hormone-related diseases or conditions. Higher levels of estrogen also increase your levels of serotonin, the chemical responsible for lifting your mood. So, as long as you don’t have the above-mentioned serious conditions, this side effect is likely to benefit you.

3. Liver Problems

Consumption of healthy amounts of rooibos tea can promote liver enzymes, yes. But if a person overdoes it by consuming excessive quantities, hepatotoxicity or liver damage is possible. 

4. Iron Deficiency

The negative effect of rooibos tea on iron absorption is so small that it is insignificant or nil. However, if you are anaemic, then a cup of this tea after every meal might not be the best thing for you. 

How Much Rooibos Tea to Consume During Pregnancy?

Most of the possible side effects discussed above only become a concern when excessive rooibos tea is consumed. In moderation, Rooibos tea’s benefits for pregnancy are obvious. So, what is the right amount to drink? Depending on which stage of pregnancy the expecting mother is in, 1 to 3 cups a day is appropriate. Research suggests that the best time to start drinking 2 to 3 cups of rooibos tea a day is at 32 weeks of gestation. During earlier stages of pregnancy, the recommendation is to limit yourself to 1 cup a day. 

Rooibos Tea Recipes to Try in Pregnancy 

Much like other teas, Rooibos for pregnancy can also be had in many different forms and recipes. Here are a few:

1. Rooibos Tea Latte

Ingredients 

• Rooibos tea
• Boiling water
• Hot/cold milk
• Honey
• Ice

How to make 

1. Brew the tea strongly in boiling water for 8 to 10 minutes.
2. Combine it with hot milk and honey (for a hot latte) or cold milk and ice (for a cold latte)

2. Orange and Rooibos Iced Tea

Ingredients 

• Rooibos tea
• Boiling water
• Ice
• Half an orange

How to make 

1. Brew 1 tsp of Rooibos in boiling water for 5 minutes.
2. Pour over ice or chill in the fridge.
3. Add freshly squeezed juice from half an orange just before serving.

3. Rooibos Berry Smoothie

Ingredients

• Rooibos tea (chilled)
• Mixed berries (strawberries, blueberries, raspberries)
• Kiwi
• Banana
• Yogurt
• Honey

How to make

1. Blend chilled Rooibos tea with a mix of berries, kiwi, banana, and yoghurt.
2. Add honey to sweeten according to your preference.
3. Enjoy this nutritious and refreshing smoothie during pregnancy.

Alternatives to Rooibos Tea During Pregnancy

If you are a tea junkie and would love to continue your tea excursion even during pregnancy, you can try some other pregnancy-safe tea apart from just rooibos tea. Here are some caffeine-free herbal teas for pregnancy:

1. Chamomile tea – relaxes well and helps with good sleep
2. Peppermint – eases digestive issues
3. Lemon balm – a great calming and stress-relief tea
4. Ginger – good for morning sickness and nausea
5. Raspberry leaf tea – strengthens uterine health

If you can manage your caffeine level below 200 mg daily, then green and black tea are also OK to drink.

When to Consult a Doctor

While the chances of getting anything severe from a cup of rooibos tea are very low to none, it’s still a “herbal tea” and could be contaminated anywhere from sourcing, packaging, to storing. Thus, you should make sure to run it by your doctor and get a clear confirmation before starting to consume it.

However, if you experience any of the following symptoms, consult a doctor without any delay:

• Fever
• Vomiting
• Diarrhoea
• Stomach ache
• Dizziness
• Uterine contractions

FAQs

1. Which is a safer option – green, vanilla, or chai rooibos tea during pregnancy?

All three options, Green, Vanilla, and Chai Rooibos Tea in pregnancy, are generally considered safe when consumed in moderation. However, it’s advisable to consult with a healthcare professional to ensure that these teas align with individual health conditions.

2. Can I drink rooibos tea in the first trimester of pregnancy?

Yes, you can drink rooibos tea in the first trimester of your pregnancy, as it is caffeine-free and rich in antioxidants. Not only does it make a soothing choice of a drink, but it also manages nausea and supports hydration. Tea buffs looking to continue their tea can try rooibos tea during pregnancy.

3. Is it safe to drink rooibos tea in all trimesters of pregnancy?

Yes, rooibos tea is safe to drink in all trimesters of pregnancy. Nonetheless, make sure to consume anything in moderation.

4. Are there any side effects of drinking rooibos tea during pregnancy?

No, there are no such reported side effects of rooibos tea during pregnancy so far. However, excess consumption should be avoided.

5. Is it safe to drink rooibos tea during breastfeeding?

Rooibos tea is generally considered safe during breastfeeding. It’s caffeine-free and low in tannins, making it a suitable choice. Still, it’s recommended to consume it in moderation, and if any concerns arise, it’s best to consult with a healthcare provider for personalised advice.

Rooibos herbal tea, while not technically a tea, is widely considered safe for consumption during pregnancy. It is completely caffeine-free, full of good stuff like antioxidants, vitamins, and minerals, and is a great alternative to coffee, green tea, and black tea.

Also Read:

Hibiscus Tea in Pregnancy
Drinking Iced Tea when Pregnant
Raspberry Leaf Tea during Pregnancy
Drinking Kombucha while Pregnant
Intake of Ginger Tea during Pregnancy

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Sources References

1. ResearchGate – Fact Sheet on Rooibos Tea (Cancer Association of South Africa (CANSA))

2. National Library of Medicine – Anti-Oxidative Effects of Rooibos Tea (Aspalathus linearis) on Immobilization-Induced Oxidative Stress in Rat Brain

3. WFMC Health – What Should You Drink During Pregnancy?

4. Springer Nature Link – Rooibos tea,aspalathus linearis, a caffeineless, low-tannin beverage

5. National Library of Medicine – Studies of anti-inflammatory effects of Rooibos tea in rats (Pediatrics International)

6. National Library of Medicine – The health benefits of rooibos tea in humans (aspalathus linearis)-a scoping review

7. Memorial Sloan Kettering Cancer Center- Rooibos Tea: Purported Benefits, Side Effects & More