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SCORE
Rooibos extract (Aspalathus linearis)
Antioxidant · Skin · Cardiovascular
Tier 2 — Promising
What it is
A South African herbal tea rich in unique antioxidants including aspalathin and nothofagin. Caffeine-free with confirmed antioxidant activity. Small trials show modest cardiovascular benefits. Excellent safety record including during pregnancy. Very limited evidence as a supplement — the tea form is better studied.
Efficacy
2/5
Safety
5/5
Research
1/5
Onset
3/5
Cost
4/5
Drug-int.
5/5
Dose
3–6 cups/day as tea or 500 mg/day extract; caffeine-free; excellent safety record
Time of day & tips
Drink as tea at any time of day — completely caffeine-free and safe before bed. No food restrictions. A pleasant alternative to green or black tea.
Sensitive populations: This supplement's evidence base touches pregnancy, pediatric, or other sensitive populations. Confirm any change with your healthcare provider before use.
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