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What are the Health Benefits of Hibiscus Tea? Everything You Need to Know

Medically reviewed and edited by Suzanne Biggs, FNP-C

If you’ve ever sipped a cup of bright red hibiscus tea, you’ve likely noticed its tart, refreshing flavor. But did you know that hibiscus tea is more than just a delicious drink?

This vibrant tea, packed with powerful antioxidants and a range of health benefits, has a long history in traditional medicine.

From supporting heart health to aiding in weight management, hibiscus tea offers a variety of wellness perks.

In this article, we’ll discuss everything you need to know about the health benefits of hibiscus tea and why it's worth adding to your diet.

What is Hibiscus Tea?

Hibiscus tea is made from the dried petals of the hibiscus plant — Hibiscus sabdariffa — a species commonly used for herbal teas. 

It’s often called “sour tea” because of its tart, cranberry-like flavor. 

The dried petals are steeped in hot water to create the tea, which is a deep red color and can be enjoyed hot or cold.

In What Forms Can You Consume Hibiscus?

Hibiscus can be found in various forms, each offering different ways to enjoy its health benefits.

• Dried hibiscus flowers: This is the most traditional form of hibiscus used to make tea. Dried hibiscus can also be used in cooking or to make syrups and jams. 

• Hibiscus powder: This powder is made by finely grinding dried hibiscus petals. It’s a versatile form of hibiscus that can be used in baking and can also be added to smoothies, sauces, or skincare products.

• Hibiscus extract: This is a concentrated liquid derived from the hibiscus flower. It can be added to drinks, supplements, or skincare products.

• Hibiscus capsules or tablets: Hibiscus is also available as a dietary supplement in capsule or tablet form. These supplements are usually made from powdered hibiscus extract.

• Hibiscus oil: Often used in skincare and haircare products, hibiscus oil is made by infusing the plant’s petals in carrier oils. 

What are the Potential Health Benefits of Hibiscus Tea?

There are many hibiscus tea benefits that you can enjoy by having a cup or two per day. Let’s unpack these below:

Rich in antioxidants

Hibiscus tea is packed with antioxidants, which can neutralize free radicals in the body. 

Free radicals are unstable molecules that damage cells and contribute to aging and various diseases. Antioxidants from hibiscus tea reduce oxidative stress caused by free radicals, lowering your risk of chronic illnesses.

Lowers blood pressure

People who drink hibiscus tea may experience a reduction in blood pressure, making it particularly useful for individuals with hypertension.

This tea may have effects similar to certain blood pressure medications, helping to relax blood vessels, improve blood flow, and ease the heart's workload.

Supports heart health

By lowering blood pressure and offering antioxidant protection, hibiscus tea can promote heart health.

Additionally, it may help reduce bad cholesterol (LDL) and triglycerides, which are linked to heart disease. It could also help prevent plaque buildup in the arteries, lowering the risk of heart attacks and strokes.

Aids in weight loss

Hibiscus tea may assist with weight management by reducing body fat, improving metabolism, and lowering body mass index (BMI). 

It can also inhibit the production of an enzyme called amylase, which helps break down carbohydrates into sugars. This means fewer sugars are absorbed, which may help with weight control.

Helps lower blood sugar

Hibiscus tea may help manage blood sugar levels, making it beneficial for people with diabetes. The tea's anti-diabetic properties are linked to its ability to improve insulin sensitivity and regulate glucose absorption.

Promotes liver health

The liver plays a vital role in detoxifying the body, and hibiscus tea may support liver function by increasing the production of detoxifying enzymes and reducing liver damage caused by toxins.

Hibiscus extract may also protect the liver from fatty liver disease and enhance its overall health.

Boosts immunity

Hibiscus tea is rich in vitamin C, a powerful antioxidant that boosts the immune system and helps the body fight infections. Its antibacterial and anti-inflammatory properties may also improve immune health.

Acts as a natural antidepressant

This tea contains a compound called flavonoids, which are linked to improved mood and mental health. 

These compounds may help reduce anxiety and depression by influencing neurotransmitters in the brain, such as serotonin. Drinking hibiscus tea may also have a mild calming effect.

Aids in digestion

Hibiscus tea has mild diuretic effects, which help increase urination and may improve kidney function. 

It also aids digestion by acting as a natural laxative, relieving constipation and promoting regular bowel movements. 

This effect, combined with its antioxidant properties, can contribute to better digestive health.

Why Should You Consume Hibiscus Tea in Moderation?

Although hibiscus tea offers many benefits, it should be consumed in moderation. 

Excessive consumption may lower blood pressure too much, especially in people already on medication for high blood pressure.

Additionally, hibiscus tea may interact with some medications, including diuretics and drugs used to treat diabetes. 

Pregnant or breastfeeding women should consult a healthcare provider before drinking hibiscus tea, as it may have uterine-stimulating effects. 

You should also avoid drinking hibiscus tea if you:

• Have low blood pressure

• Are undergoing surgery

• Have kidney or liver conditions

• Are taking antimalarial drugs

It’s recommended that you consume no more than two to three cups of hibiscus tea daily. 

How to Prepare and Enjoy Hibiscus Tea

Hibiscus tea is easy to prepare and can be enjoyed in several ways, either hot or cold, depending on your preferences. Here’s how to make traditional or iced hibiscus tea:

Traditional hot hibiscus tea

This is the simplest and fastest way to prepare hibiscus tea so you can reap its health benefits.

Ingredients

• One to two tablespoons of dried hibiscus petals or one hibiscus tea bag

• Two cups of water

• A sweetener (optional) such as honey, sugar, or stevia

• Lemon or lime (optional)

Instructions

1. Bring the water to a boil.

2. Add dried hibiscus petals or a tea bag to the boiling water.

3. Reduce the heat and let the tea simmer for about five to ten minutes, depending on how strong you like the flavor.

4. Strain the tea and remove the petals or tea bag.

5. Add sweetener if desired and a squeeze of lemon or lime for extra tanginess.

Iced hibiscus tea

Iced hibiscus tea is quite refreshing, particularly on warmer days. The tartness of hibiscus makes it an excellent choice for a refreshing, cooled drink.

Ingredients

• Two tablespoons of dried hibiscus petals or two tea bags

• Four cups of water

• Sweeteners (optional) such as honey, sugar, or agave syrup

• Fresh mint or fruit slices (optional)

Instructions

1. Boil four cups of water.

2. Add dried hibiscus petals or tea bags and steep for 5 to 10 minutes.

3. Strain the tea into a pitcher and discard the petals or hibiscus tea bags. 

4. Sweeten the tea to taste while it's still warm, stirring until the sweetener dissolves.

5. Allow the tea to cool, then refrigerate for at least one to two hours.

6. Serve over ice, garnished with fresh mint, or slices of citrus fruit like oranges or lemons for extra flavor.

How to Incorporate Hibiscus Tea Into Your Routine

Adding hibiscus tea to your daily routine is a simple and tasty way to boost your health. Here are several practical ways to do it:

• Start your morning with a hot cup: This is a refreshing, caffeine-free alternative to coffee or traditional tea, providing hydration and antioxidants.

• Replace sugary drinks with iced hibiscus tea: If you’re trying to cut back on sugary drinks, like soda or juice, replace them with iced hibiscus tea following the instructions above.

• Switch water for hibiscus tea: Throughout the day, swap plain water for hibiscus tea to stay hydrated and reap added benefits.

• Enjoy with meals: This tea pairs well with meals, especially light lunches or snacks. Its tartness can complement salads, fruit bowls, or even a light breakfast.

• Create a relaxation ritual: Unwind at the end of your day with a calming cup of hibiscus tea. Incorporating it into your evening routine is a great way to relax, potentially reducing stress and promoting better sleep.

Where Can I Learn More About My Health?

Through LifeMD, you can consult a board-certified physician or nurse practitioner to discuss your health concerns.

We can connect you with a team of online healthcare professionals who can diagnose and treat various conditions, prescribe medications, and order lab work.

Book your online appointment today.

Suzanne Biggs, FNP-C

Suzanne is a seasoned Family Nurse Practitioner with over 20 years of experience in the medical field. She believes in a comprehensive approach to health. Her commitment to promoting this holistic perspective on health and wellness is evident in the thoughtful care and guidance she provides to her patients. When not busy with her professional responsibilities, Suzanne enjoys spending time with her family and her horses, cultivating her flower garden, doing various crafts, and collecting seashells on the beach in her home state of Florida.

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