“How many cups of rooibos tea can I drink a day?”
“Is 500ml of rooibos tea every day too much?”
“And since rooibos is naturally caffeine-free, can I enjoy it in the evening?”
With its beautiful reddish-amber colour, gentle sweetness and naturally mellow flavour, rooibos tea has become a favourite in kitchens around the world.
Yet if you drink it regularly, you may wonder how much is appropriate.
Here is the short answer: there is currently no universally established recommended number of cups or scientifically defined safe daily upper limit for rooibos tea in healthy adults.
Some people enjoy one cup with breakfast, while others prefer two or three cups spread throughout the day. These are examples of everyday tea-drinking habits, rather than medically established recommendations.
Cup size also makes a surprisingly big difference. Three 200ml cups provide 600ml of tea, while three generous 300ml mugs add up to 900ml.
In this guide, we will explore daily rooibos tea servings, what 500ml or 1 litre looks like in cups, considerations around drinking large amounts, caffeine, pregnancy and breastfeeding, and practical ways to enjoy rooibos throughout the day.
Along the way, you will discover some fascinating rooibos facts, brewing ideas and beautifully aromatic blends from New Zealand tea brand Tea Total.
1. How Many Cups of Rooibos Tea Can You Drink a Day?
You may have seen recommendations suggesting two or three cups of rooibos tea per day, or a particular volume such as 500ml.
But where do these numbers come from, and what does the research actually tell us?
A 2023 scoping review examined 18 publications involving a total of 488 participants. Across the studies, reported rooibos tea quantities ranged from 200ml to 1,200ml.
Those numbers may sound remarkably different, but they reflect the varied conditions under which researchers studied rooibos.
Participants differed in age and health status, while the rooibos preparations, amounts and study durations also varied.
A further systematic review published in 2024 examined eight human studies involving 175 adults.
A systematic review brings together relevant studies using defined selection methods. It helps researchers understand the available evidence and identify questions that still need further investigation.
Although research into rooibos is developing, the available human studies are not sufficient to establish a single recommended daily intake for everyone.
An important distinction: research amounts versus daily recommendations
The 200–1,200ml range describes quantities used in research. It is not a suggested daily target or a proven safe maximum. For everyday drinking, consider your overall fluid intake, meals, activity level, health circumstances and personal preferences.
For example, enjoying a 200ml cup in the afternoon, or having one cup after breakfast and another later in the day, may fit comfortably into your usual routine.
Rather than aiming for a particular number of cups, think of rooibos as an enjoyable beverage to include alongside water and the other drinks you already enjoy.
Tea-Time Trivia 1 | What Does “Rooibos” Actually Mean?
The word “rooibos” comes from Afrikaans, a language spoken in South Africa, and means “red bush”.
The plant is a member of the legume family, with slender, needle-like leaves and fine stems that are harvested for tea.
Its name offers a lovely clue to both its appearance and the distinctive colour associated with the finished drink.
2. One, Two or Three Cups: How Much Is That in Millilitres?
Imagine two people saying, “I drink three cups of rooibos tea every day.”
They could actually be drinking very different amounts.
A smaller teacup might hold around 150ml, while a large mug may hold 300ml or more. This is why measuring actual volume can be more useful than counting cups alone.
Here is a simple comparison:
| Cups per day |
150ml cup |
200ml cup |
300ml mug |
| 1 cup | 150ml | 200ml | 300ml |
| 2 cups | 300ml | 400ml | 600ml |
| 3 cups | 450ml | 600ml | 900ml |
| 4 cups | 600ml | 800ml | 1,200ml |
Note: These are simple volume calculations, not medically recommended servings or established safety limits.
What if you drink a 500ml bottle every day?
A 500ml bottle is equivalent to two 250ml mugs, or two and a half 200ml cups.
You might enjoy 250ml during the morning and another 250ml in the afternoon. The calculation is the same whether you use ready-to-drink rooibos tea or brew loose leaves at home.
What about a one-litre teapot?
One litre provides five 200ml servings. Shared between four people, it works out to 250ml each.
If you are drinking the entire litre yourself, take your other beverages and food-related fluid intake into account as well.
Reusable bottles and travel cups commonly hold 350ml, 500ml or 750ml. Checking the capacity printed on your favourite bottle makes it easy to understand your usual tea-drinking habits.
Remember that your fluid needs can change with the weather and your activity level. During heavy sweating, appropriate fluid and electrolyte replacement may also be important.
The useful question is not simply “How many cups?”, but “How much am I actually drinking?”
Tea-Time Trivia 2 | A Cup of Tea Means Different Things Around the World
In Japan, tea may be served in a small yunomi cup. In Britain, a generous mug of tea with milk is a familiar everyday sight.
Elsewhere, tea is poured into small glasses or enjoyed from elaborate teapots.
These different vessels tell us something about local traditions. Choosing a favourite cup is a simple way to make your own tea ritual feel special.
3. Is Rooibos Tea Caffeine-Free? How It Differs from Black and Green Tea
One of the best-known features of rooibos is that it is naturally caffeine-free.
This comes down to the plant itself.
Black tea, green tea and oolong tea all come from the tea plant, Camellia sinensis. Different processing methods give these teas their characteristic colours, flavours and aromas.
Rooibos, by contrast, comes from Aspalathus linearis, a South African shrub belonging to the legume family.
Although a cup of red rooibos may look rather like black tea, its botanical origins are completely different.
Because rooibos is naturally caffeine-free, it does not need to undergo a caffeine-removal process.
Decaffeinated coffee and tea are different: they begin with ingredients that naturally contain caffeine, and a process removes much of that caffeine.
Knowing the difference can be helpful when choosing your beverages. You might enjoy coffee with breakfast and switch to rooibos later in the day, or keep a few aromatic rooibos blends on hand for your evening tea ritual.
From straightforward red rooibos to vanilla, citrus and berry-inspired combinations, there is plenty of variety to explore.
One detail is worth checking: a blend labelled “rooibos” may contain additional tea leaves or other ingredients. If avoiding caffeine is important to you, read the complete ingredient list.
Tea-Time Trivia 3 | The Remarkable Landscape Behind Rooibos
Rooibos is closely associated with South Africa's Cederberg region, an area known for rugged mountains, dramatic rock formations and distinctive vegetation.
The plant has a close relationship with this regional environment and its agricultural traditions.
The next time you pour a reddish cup of rooibos, picture the striking South African landscape where its story began.
4. Can You Drink Too Much Rooibos Tea? Practical Points to Consider
A naturally caffeine-free drink can be a lovely part of your daily routine. Even so, the amount you drink and your individual circumstances still matter.
First, think about fluid intake in general.
Drinking a very large volume of any beverage over a short period may leave you feeling uncomfortably full or needing the bathroom more frequently.
In extreme circumstances, consuming excessive amounts of fluid rapidly can also disturb the body's sodium balance. This is a consideration for beverages generally, rather than something unique to rooibos.
Enjoying your drinks at a comfortable pace, alongside meals and throughout your daily activities, is a practical approach.
Rooibos also contains naturally occurring plant compounds, including polyphenols such as aspalathin and nothofagin.
Polyphenols are a broad family of substances found in many plants, including tea leaves, fruits and vegetables.
These compounds are being studied, but the evidence does not establish that increasing your daily rooibos consumption will necessarily produce greater health benefits.
There have also been isolated medical reports involving liver-test abnormalities in individuals consuming unusually large quantities of rooibos over long periods. Such reports do not establish a general safe or unsafe threshold for everyday tea drinking.
For most tea enthusiasts, the emphasis can remain on pleasant flavour, personal preference and a balanced selection of beverages.
If you have a medical condition that requires restricted fluid intake, such as certain kidney or heart conditions, follow your healthcare professional's advice.
Tea-Time Trivia 4 | The Name “Rooibos” Is Protected in Europe
In 2021, Rooibos/Red Bush received Protected Designation of Origin (PDO) registration in the European Union.
This system protects names connected with particular geographical origins and established production requirements.
Much like famous regional foods and wines, rooibos has a name closely associated with the place and traditions behind its production.
5. How Much Rooibos Tea Can You Drink During Pregnancy or Breastfeeding?
During pregnancy, many people become more conscious of how much caffeine they consume.
Because rooibos is naturally caffeine-free, it often attracts interest as an alternative to ordinary black tea or coffee.
However, caffeine is not the only consideration when choosing herbal drinks during pregnancy. Plant compounds also deserve attention.
A Japanese medical case report published in 2022 described premature constriction of the ductus arteriosus in an infant whose mother had been drinking rooibos tea regularly during pregnancy.
The ductus arteriosus is a blood vessel that plays an important role in a baby's circulation before birth.
According to the report, the mother had consumed approximately 500ml of rooibos tea daily from around the 26th week of pregnancy.
Importantly, this was an individual case report. It does not establish that rooibos was definitively responsible, nor does it identify 500ml as a scientifically established safety threshold.
If you are pregnant, particularly in the later stages, speak with your midwife or obstetric healthcare professional before making rooibos tea a regular part of your routine. They can help you consider an appropriate amount and frequency for your circumstances.
What about breastfeeding?
The US National Library of Medicine's LactMed database states that rooibos appears to be safe in the typical quantities found in tea. However, published information about its transfer into breast milk and its effects on breastfed infants remains limited.
If you are breastfeeding and would like to enjoy rooibos regularly, discuss any concerns with a qualified healthcare professional.
It is also worth remembering that flavoured rooibos blends may contain fruits, flowers, spices and additional herbs. Check the complete ingredient list, particularly during pregnancy or breastfeeding.
Tea-Time Trivia 5 | A Baby's Circulation Changes at Birth
Before birth, a baby receives oxygen through the placenta rather than breathing air through the lungs.
This is why circulation before birth is different from circulation after delivery.
When a newborn begins breathing, the pattern of blood flow changes dramatically. The ductus arteriosus, which has an important role during fetal development, normally closes after birth. It is one of the remarkable transitions involved in the beginning of life.
6. Morning, Afternoon or Evening: When Is the Best Time to Enjoy Rooibos?
Rooibos tea fits beautifully into many different moments of the day.
There is no established special time when everyone needs to drink it. Instead, choose a flavour that suits your meals, mood and daily rhythm.
Morning: Start with a comforting, mellow cup.
Warm, unflavoured rooibos makes a pleasant accompaniment to toast, eggs, yoghurt or fresh fruit.
If you enjoy a lighter style of tea, green rooibos offers another interesting option. Pour it into your favourite mug and give yourself a moment to appreciate its delicate aroma.
Afternoon: Try a bright, fruity blend.
During an afternoon tea break, citrus or berry-inspired rooibos can pair beautifully with biscuits, shortbread or a slice of cake.
For a little tea-tasting experiment, try serving the same biscuit with two different flavoured teas. You may notice how the aroma changes your impression of the food.
Evening: Enjoy something softly aromatic.
Vanilla rooibos is a lovely choice for an unhurried evening tea ritual. Its inviting aroma can be enjoyed on its own or with a splash of milk for a creamier taste.
As plain rooibos is naturally caffeine-free, it is a useful option for people who prefer to avoid caffeine later in the day.
If drinking a large amount just before bed tends to interrupt your night with bathroom visits, simply enjoy a smaller cup earlier in the evening.
From a simple morning brew to a fragrant after-dinner treat, rooibos offers plenty of ways to make ordinary moments more enjoyable.
Tea-Time Trivia 6 | Why Can Vanilla-Scented Tea Seem Sweet?
A tea with a vanilla or fruity aroma may seem sweeter than expected, even without added sugar.
That is because our perception of flavour combines sensations from the tongue with aromas detected through the nose.
A sweet-smelling tea does not necessarily contain added sugar. Checking the ingredient list helps you distinguish aromatic sweetness from actual sweeteners.
7. How to Brew Better Rooibos Tea: Leaves, Steeping Time and Water
Once you have found a rooibos blend you enjoy, experimenting with the brewing process can be part of the fun.
The amount of tea you use, the volume and temperature of the water, and the steeping time can all influence your finished cup.
For example, using 2.5g of tea in 200ml of water will generally create a more concentrated infusion than using the same leaves in 300ml.
Tea Total recommends approximately 2–3g of its Madagascar Vanilla Rooibos in 200ml of hot water, steeped for around 3–5 minutes.
For Tea Total Green Rooibos Vitality, the suggested water quantity is approximately 250ml for 2–3g of tea, again with a steeping time of around 3–5 minutes.
Starting with the preparation instructions on the packet is a reliable way to get to know a blend. You can then adjust the strength to suit your preferences.
You can also enjoy rooibos hot or iced. For iced tea, brew with hot water, cool it promptly using clean equipment and serve over ice. A slice of orange makes an attractive finishing touch.
And here is a particularly interesting detail: the water itself can influence the flavour of rooibos tea.
A study published in the South African Journal of Botany in 2026 compared rooibos infusions prepared with six types of water having different mineral characteristics.
The researchers observed that mineral-rich water produced darker infusions and noticeable changes in aroma, taste and mouthfeel.
The study also identified differences in the composition of the resulting infusions, demonstrating that brewing water can affect more than appearance alone.
At home, you could try brewing the same rooibos with your usual drinking water and with a low-mineral bottled water, then compare the results.
It is a simple tasting experiment that makes a familiar tea feel new again.
Tea-Time Trivia 7 | Red and Green Rooibos Come from the Same Plant
Red rooibos and green rooibos may look and taste quite different, but both originate from the same plant.
The distinction comes mainly from processing. Red rooibos undergoes oxidation during production, creating its characteristic reddish colour and mellow flavour.
Green rooibos is processed to limit oxidation, preserving a lighter colour and a fresher, more delicate taste. One plant can produce two wonderfully different tea experiences.
8. Discover Your Favourite Rooibos Tea with Tea Total
One of the pleasures of enjoying rooibos regularly is discovering which aromas and flavours make your tea ritual feel special.
At Brilliant Life Products NZ, we offer rooibos blends from Tea Total, a New Zealand tea brand with an inviting range of aromatic loose-leaf teas.
Here are two delightful options with very different personalities.
Madagascar Vanilla Rooibos — For a Soft, Elegant Vanilla Aroma
This comforting blend combines rooibos and vanilla, creating an appealing balance of mellow tea flavour and a gently sweet fragrance.
Its ingredient list is refreshingly simple: rooibos and vanilla.
Enjoy it straight to appreciate its delicate aroma, or add a little milk for a creamier tea experience. It also pairs beautifully with biscuits, chocolate and other favourite afternoon treats.
The 100g loose-leaf pack is described as providing approximately 40 servings, depending on how much tea you use per cup.
That works out to about 40 days at one cup per day, or 20 days at two cups per day. These are purchasing and portion-planning examples, rather than daily intake recommendations.
Explore Madagascar Vanilla Rooibos
Green Rooibos Vitality — For a Light, Fruity and Aromatic Cup
Tea Total Green Rooibos Vitality brings together South African green rooibos with a colourful collection of leaves, fruits, herbs and flowers.
The blend includes ingredients such as blackberry leaves, raspberry leaves, apple, rosehip, lemon balm, peppermint and floral components.
Its character is bright, fruity and refreshing, making it an attractive choice for anyone who enjoys lively herbal blends.
Enjoy it hot to appreciate the unfolding aroma, or serve it iced for a pleasantly refreshing drink on warmer days.
The 100g pack also provides approximately 40 servings, depending on the amount of tea used for each brew.
Explore Green Rooibos Vitality
Whether you love warm vanilla notes or fresh fruity aromas, choosing a tea you genuinely enjoy can make an ordinary afternoon feel a little more special.
Explore Tea Total's different blends, prepare your favourite cup and discover your own perfect tea-time combination.
Please check individual product ingredient lists if you have allergies or are pregnant or breastfeeding. Different blends contain different botanicals.
Tea-Time Trivia 8 | Vanilla Comes from an Orchid
Vanilla is familiar from cakes, desserts and ice cream, but the plant behind that famous fragrance belongs to the orchid family.
Vanilla pods contain aromatic compounds, including vanillin, which contributes to their distinctive scent.
Freshly harvested pods undergo careful processing before developing the rich vanilla aroma we know and love. There is a fascinating botanical story behind that comforting fragrance in your teacup.
Frequently Asked Questions About Rooibos Tea
Q1. How many cups of rooibos tea can children drink?
Plain rooibos is naturally caffeine-free, but the appropriate amount for a child depends on age, size and diet. For babies and very young children, choose drinks suitable for their developmental stage. Check ingredients in herbal blends and ask a paediatric healthcare professional if you are uncertain.
Q2. Can I take medication with rooibos tea?
Plain water is generally the preferred drink for taking medication, unless your medicine instructions state otherwise. If you take regular medication or are undergoing treatment, consult your pharmacist or healthcare professional about any concerns involving frequent or unusually high rooibos consumption.
Q3. Can I reuse a rooibos tea bag?
Follow the instructions supplied with your tea. A second infusion may taste lighter, but storing a used, damp tea bag can create hygiene concerns. For a fresh and enjoyable cup, brewing with a new tea bag is a simple choice.
Q4. How should I store homemade rooibos iced tea?
Prepare the tea using clean equipment, cool it promptly and store it in a clean, covered container in the refrigerator. Drink homemade tea soon after preparation, particularly during warm weather, rather than leaving it at room temperature for extended periods.
Conclusion: Enjoy Rooibos Tea in a Way That Suits You
Rooibos is a naturally caffeine-free herbal tea with a distinctive South African heritage and a wonderfully versatile flavour.
There is no universally established daily cup limit for healthy adults, so it is helpful to consider your cup size, overall fluid intake and individual circumstances rather than relying on a single number.
During pregnancy or when managing a medical condition, seek guidance suited to your personal needs.
From mellow red rooibos to fresh green rooibos and fragrant vanilla blends, there are many delicious ways to make it part of your tea ritual.
Choose your favourite cup, explore a new Tea Total blend and enjoy the simple pleasure of a beautifully brewed tea.
References and Further Reading
- Afrifa D, et al. (2023). The health benefits of rooibos tea in humans (Aspalathus linearis)—A scoping review. Journal of Public Health in Africa, 14(12), 2784.
https://doi.org/10.4081/jphia.2023.2784
- The Effect of Rooibos Tea (Aspalathus linearis) Consumption on Human Health Outcomes: A Systematic Literature Review. (2024). Beverages, 10(4), 113.
https://doi.org/10.3390/beverages10040113
- Ono K, et al. (2022). A Case of Premature Constriction of the Ductus Arteriosus in an Infant Caused by Intake of Rooibos Tea during Pregnancy. Dokkyo Medical Journal, 1(1), 72–75.
https://doi.org/10.51040/dkmj.1.1_72
- US National Library of Medicine. (2026). Rooibos. Drugs and Lactation Database (LactMed).
https://www.ncbi.nlm.nih.gov/books/NBK625593/
- de Beer D, et al. (2026). Sensory and physicochemical quality of rooibos (Aspalathus linearis) infusions depend on brewing water characteristics. South African Journal of Botany, 191, 193–203.
https://doi.org/10.1016/j.sajb.2026.02.023
- European Commission. (2021). Commission Implementing Regulation (EU) 2021/865 — Rooibos/Red Bush (PDO).
https://eur-lex.europa.eu/legal-content/EN/TXT/?uri=CELEX:32021R0865
