These Hibiscus Tea Health Benefits May Have You Trading in Your Daily Chai (2024)

Though you might be set in your afternoon chai routine, or have never even considered subbing your energizing cup of English Breakfast with something new, it may be time to think about hibiscus tea which is steeped with (pun intended) health benefits. The herbal tea made from soaking the hibiscus plant in hot water, has a tart flavor, similar to cranberry juice. Sip it hot or cold and it may just improve your well-being. Ready to pour yourself a cup? Here are the potential health benefits of hibiscus tea you may experience. Cheers!

Hibiscus tea is loaded with antioxidants.

This caffeine-free beverage is a great source of antioxidants, which help fight free radicals and reduce oxidative damage, says Maggie Michalczyk, RD.

Free radicals and oxidative damage attack your cells and exacerbate the aging process (hello wrinkles!), while also raising your risk for illness and disease. Various studies have shown links between free radical damage and prevalence of dementia, diabetes, and cardiovascular disease, among others, so you want to keep those bad boys away as best as possible. The high dose of antioxidants in hibiscus tea might be able to slow this process, lower inflammation in the body, and keep your skin looking dewy and youthful.

It may be good for your heart.

Studies have shown that drinking hibiscus tea offers heart-healthy benefits, such as lowering blood pressure. “In a study in The Journal of Nutrition, adults with high blood pressure who consumed three servings of 8-ounce glasses of hibiscus tea daily for six weeks saw a decrease in their overall blood pressure,” says Natalie Rizzo, MS, RD, author of The No-Brainer Nutrition Guide For Every Runner. Just note, this was a small study of 65 participants. Still, another review found that drinking this herbal tea lowered both systolic and diastolic blood pressure.

However, definitely discuss this beverage with your physician first if you’ve had any heart complications. “One point to note is that while hibiscus tea may be a safe and natural way to help lower blood pressure, it's not recommended for people taking hydrochlorothiazide, a type of diuretic used to treat high blood pressure, which may interact with the drug,” Michalczyk says.

And possibly your cholesterol levels.

“One small study showed that hibiscus tea increased ‘HDL’ (good) cholesterol, decreased ‘LDL’ (bad) cholesterol and triglycerides,” Michalczyk says. There have been some conflicting studies, so larger studies are still needed to better examine the effects of hibiscus tea and cholesterol reduction.

Hibiscus tea has been associated with weight loss.

Hibiscus isn’t a substitute for a healthy diet and exercise—it won’t magically get rid of weight, but it could play a role thanks to its diuretic properties. “The key word here is that it could help with weight loss. More research is definitely needed to make this connection,” says Michalczyk.

One study found that consumption of hibiscus extract for 12 weeks resulted in a lower body weight, less abdominal fat, and a lower BMI in overweight/obese people. However, extract is more concentrated than tea, so results won’t be as strong.

Also, it’s an anti-inflammatory, which can keep cortisol (the stress hormone), which attributes to fat storage, at bay. “Like fruits and vegetables, hibiscus tea contains a lot of antioxidants and polyphenols which work to protect the body against diseases and lower inflammation,” she says.

Plus, it can help stave off cravings.

“A flavorful herbal tea like this is great to drink after dinner when you have a taste for something sweet,” says Michalczyk. “It can help kick that craving because it changes the taste in your mouth,” she explains. Too tart for you? Rizzo recommends adding a drop of honey.

And it makes a good low-cal co*cktail.

Okay, while technically that's not a health benefit, if you're looking for a boozy drink with a healthy kick, hibiscus tea is a perfect sangria base. Or, add it to vodka with a squeeze of lime and honey, and you've got yourself a refreshing adult bev.

Hibiscus tea may help your digestion.

“Diuretics increase the amount of water and salt expelled from the body as urine. Hibiscus tea has been shown to work as a natural diuretic, pulling salt out of the body which is a mechanism by which blood pressure is reduced,” says Michalczyk.

Plus, it’s essentially like drinking sugar-free and caffeine-free flavored water, which will keep you hydrated. “In turn, drinking ample amounts of water helps you stay regular, prevents constipation, and aids in digestion,” adds Rizzo.

Hibiscus tea might support your immune system.

That’s right—drinking this pink tea may keep away the sniffles. “This is because hibiscus tea contains vitamin C, a strong antioxidant that we know is responsible for keeping our immune systems healthy,” says Michalczyk.

What’s more, “hibiscus tea is also high in iron, a mineral that keeps the immune system balanced and helps the body to maintain red blood cells,” she adds. Plus, the vitamin C helps to increase the absorption of the iron, which is great for maximum rewards all around.

What about your kidneys?

"One study conducted on rats evaluated hibiscus as a way to prevent calcium oxalate crystals from turning into kidney stones," says Michalczyk. Again, more research needs to be done to conclude that hibiscus tea is a proven method for kidney stone prevention in humans, though,” she says.

And your liver?

Try drinking this tea after a night out. “Both human and animal studies have shown that hibiscus may prevent liver damage. Some showed decreased markers of liver damage and some showed an increased concentration of detoxifying enzymes in the liver,” says Michalczyk.

To be fair, these studies looked at hibiscus extract, not hibiscus tea. And don't treat hibiscus tea as a treatment for any liver condition—you’ll need a formal chat with your doctor about other remedies and medications.

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