Rosemary is one of the long used herbs of the kitchen. It has a fresh, slightly woody aroma, and is popular as a vegetable herb and for adding to soups and roasted dishes. Rosemary can be used in more ways than cooking. Its leaves are used to make a hot herbal tea, called rosemary tea.
Rosemary tea is popular for its claims to help in digestion, memory retention, and as a supplement to diet. Studies indicate that there are natural compounds in the herb that may have health effects. But there are a lot of claims for this drink that are more powerful than the evidence. The results of a study using an extract of rosemary cannot be equated to the benefits of consuming rosemary tea. The quantity of the plant material that will be released into a cup also will depend on the way the tea is made.
So, do you need to try rosemary tea? Let's consider its potential benefits, its preparation and what you need to know before consuming it on a regular basis.
What is Rosemary tea?
Rosemary tea is a herbal tea that is made by steeping fresh or dried rosemary leaves in hot water. Scientifically known as Salvia rosmarinus. It is formerly known as Rosmarinus officinalis and belongs to the mint family. In contrast to black tea and green tea, rosemary tea doesn't contain any caffeine naturally. Great alternative if you need a hot beverage that isn't caffeinated.
Rosemary is rich in polyphenols, carnosic acid and rosmarinic acid. The compounds have been the focus of scientific research due to their antioxidant and other biological properties. The level of these compounds in a self-made cup is not constant. The amount of fresh and dried leaves can yield different levels and steeping times can impact the beverage.
It's also essential to note the difference between rosemary tea and rosemary essential oil. The essence of the leaves is used to make tea and the essential oil is a highly concentrated product. That they cannot be substituted and that essential oil should not be poured into a beverage.
Possible Benefits of Rosemary Tea
Rosemary has been used in traditional herbal medicine for ages. Its benefits have been investigated in various health areas, although the quality of the evidence varies depending on the benefit.
1. It Provides Plant Compounds With Antioxidant Activity
It contains compounds that have an antioxidant effect. Unstable molecules called free radicals are created naturally in the body as it carries out its normal processes, including the production of energy from food.
Certain environments, like air pollution and cigarette smoke, can also cause oxidative stress.
These molecules can damage cells; antioxidants can help prevent the damage. Rosemary has a number of compounds that have been demonstrated to have antioxidant properties in laboratory tests, including rosmarinic acid and carnosic acid.
That's why scientists are continuing to study rosemary and its potential health benefits.
But laboratory results don't mean a cup of rosemary tea is effective at preventing diseases in people.
The amount of these compounds in tea also depends on the preparation method. An infusion prepared from the home may have different concentrations as compared to an extract used in a research study.
2. May Have a Role in Memory and Brain Health
Rosemary may have a role in boosting memory and concentration.
Investigation of its fragrance, or some variant of it, on cognitive function has been conducted in some studies.
A study published in Therapeutic Advances in Psychopharmacology, for instance, looked at the aroma of rosemary and cognitive functions in healthy adults. Other studies have investigated rosemary extracts and their potential impact on brain activity.
These results are intriguing but do not prove that rosemary tea is beneficial for memory or that it can help prevent diseases like dementia.
The preparation of rosemary is important. Aromatherapy, consumption of an infusion and taking a concentrated extract all involve different doses of the plant compounds.
Rosemary tea is also the perfect accompaniment to studying or working, and it can be a nice treat.
But, this should not be a substitute for medical evaluation when you notice persistent memory loss or trouble concentrating.
3. It May Have Anti-Inflammatory Properties
Inflammation is a normal response of the body to injury or infection, which aids in fighting harmful germs and rejuvenating and repairing damaged tissue.
When inflammation persists for too long, problems can occur.
Some rosemary herbs have been found to have anti-inflammatory properties in laboratory and animal research. Investigators are studying interactions of these compounds with pathways which are linked to inflammation.
But there's limited strong evidence that rosemary tea can be used for arthritis, joint pain or other inflammatory conditions.
Don't use herbal drinks as your primary treatment if you have recurring joint pain, swelling or stiffness.
These symptoms can be caused by a variety of factors and in some cases require medical treatment.
4. This may be a comforting drink after eating.
Traditionally, Rosemary is used in digestive problems.
A few herbal preparations have been studied for their potential impact on digestive function, but there is limited research targeted specifically at rosemary tea in humans.
A hot cup of liquid, post meal, can be comforting. It also provides a soothing and calming effect to your body.
The evidence is insufficient to support rosemary tea as a treatment for gas, bloating, acid reflux or stomach pain.
You can also try to see if any food, eating speed or digestive symptoms cause digestive problems if they come up again.
If symptoms persist, consult with a health care professional.
5. Naturally caffeine free.
The great thing about rosemary tea is that it is free from caffeine.
Some may experience restlessness, faster heart rate or insomnia when taking caffeine.
For those who are sensitive to the effects of caffeine, using an unsweetened herbal beverage instead of an evening cup of coffee could be helpful.
Rosemary tea is quite herbal flavored, so sugar may not be necessary. To get a fresh taste, a small piece of lemon can be added.
Keep in mind: Caffeine free is not risk free. Some of the herbal ingredients may still produce side effects or react with some of the drugs.
6. It Can Be Used to Swap Sugar-Sweetened Beverages.
When made with water alone, rosemary tea is an all-natural low calorie beverage. This makes it an easy drink to have as an alternative to sweetened tea, soda, and other drinks with added sugar content.
For instance, if you normally have a sweetened drink with lunch, you could switch to unsweetened rosemary tea, which will decrease the amount of added sugar you are consuming.
But the good news is that it's about a change in drinking practices. Rosemary tea does not burn off body fat or boost metabolism significantly to result in weight loss.
The proven strategies for weight management are still sound nutrition, exercise, proper rest and healthy eating habits.
How to Make Rosemary Tea at Home
Rosemary tea can be made using fresh or dried rosemary leaves. It's easy and only takes about 10 minutes.
Ingredients
1 teaspoon of dried rosemary leaves or 1 small sprout of fresh rosemary.
about 240 ml of water
Toss with a little lemon juice if you like (don't want to, you need to add more water).
Add a bit of honey (optional)
Preparation method
Bring water to a boil.
Place the rosemary leaves in a clean cup or teapot.
Pour the hot water onto the leaves.
Cover and steep leaves for 5-10 minutes.
Strain to remove leaves.
If changing the flavour, add lemon or a little honey.
Reduce the steeping time if it is too bitter. Alternatively, you could use less rosemary in the recipe.
Leaves do not need to be boiled for an extended period of time. An infusion can be made simple by steeping.
Wash the fresh leaves with clean running water before making the drink and use rosemary for culinary purposes. Do not add rosemary essential oil to your tea since EO's are concentrated.
How many cups of rosemary tea can you drink?
No specific quantity of rosemary tea has been proven to be safe and effective for all people daily.
If you are a healthy adult and interested, start with a cup prepared with a small amount of culinary rosemary. Listen to your body and pay attention if you've never tried the beverage before.
Do not make the tea too strong to obtain greater health benefits. Don't think that more is more, and the higher the dosage of rosemary the more problems it could have.
If you're considering drinking rosemary tea daily for a health problem, consult a healthcare provider if it's appropriate. This is especially true if you are on medication or have a chronic medical condition.
The potential side effects of Rosemary Tea
Rosemary is used as a culinary herb, but is used with caution in the medicinal field. Depending on the quantity of consumption, the kind of preparation, and health, there are possible risks.
Stomach Discomfort
Some people may experience nausea or stomach irritation after consuming an herbal preparation.
If soreness occurs after drinking rosemary tea discontinue use and observe if symptoms resolve.
If symptoms persist or worsen, please consult a health care professional.
Allergic Reactions
People who are sensitive to rosemary may develop an allergic reaction. Possible signs include itching, a rash, or swelling.
Stop drinking the tea if you develop signs of an allergy. If it is hard to breathe or the tongue or throat is swollen, get immediate medical help.
Possible Medication Interactions
Rosemary may interact with some medications, but the possibility of interaction with a regular cup of tea is not known.
Care may need to be taken if taking medicines which affect blood clotting, blood pressure or fluid balance.
People taking lithium should also consult their healthcare professional before using rosemary medicinally.
Do not discontinue or alter prescription medication or dose to take an herbal beverage.
Your doctor or pharmacist will be able to help you determine the risks.
The dangers of the concentrated products
The plant compounds found in rosemary supplements, extracts or essential oils can be in much higher concentrations than what can be achieved with a homemade rosemary infusion.
The results of research on concentrated products are not directly applicable to normal tea.
Conversely, if a person makes a homemade drink at unusually high doses of the herb, it is not safe to assume the safety of the drink.
Don't swallow rosemary essential oil. It is not intended to be used as a substitute for culinary rosemary leaves.
Consult a internal medicine specialist
Who Should Use Rosemary Tea With Caution
You should consult a doctor before regularly drinking rosemary if:
Pregnant or breastfeeding: Do not use medicine unless a health care professional says otherwise. There is limited safety information available for concentrated or medicinal preparations.
Gallstones, Bile duct problems: Use rosemary medicinally with caution.
Those with liver disease: Consult a health care provider before consuming it on a monthly basis for medical benefits.
Individuals on prescription medication: Check with physician or pharmacist for possible interactions.
People with a rosemary allergy: Avoid rosemary tea and other rosemary preparations.
Children: Concentrated and medicinal rosemary preparations should not be given to children unless they receive the proper medical advice.
The amount of rosemary used in normal food is different to a potent herbal medicine. But, the difference doesn't mean that each medicinal use is healthy for all people.
Does Rosemary Tea Aid in Weight loss?
The human evidence for rosemary tea as an effective weight loss aid is inadequate.
There are studies that have investigated rosemary extract and body weight in animals; however, these findings do not necessarily apply to humans drinking rosemary tea.
The drink could be helpful if it is substituted for a high-calorie drink.
For example, having unsweetened rosemary tea rather than a sugared beverage will help you to cut back on calories each day. Balanced meals, appropriate portions, regular physical activity and adequate sleep are the keys to weight maintenance. Beware of products that can help to shed pounds quickly by using herbal drinks.
Talk to a health care provider if you have unexplained weight gain or weight loss, as there may be an underlying cause.
Can Rosemary Tea Help With Hair Growth?
It is often said that Rosemary can be a natural option for hair growth.
But there are no well-designed, human studies that indicate that rosemary tea can stimulate hair growth.
There are some studies that have investigated the use of rosemary oil on the scalp.
This does not apply to tea and the results are no guarantee that a rosemary infusion will help your hair grow quicker or thicker.
Genetics, hormonal imbalance, iron deficiency, thyroid issues, stress, and scalp conditions can all be related to hair loss.
It is better to find the cause to help than to take a herbal tonic with vague ideas in mind.
If you are experiencing a thinning, patchy or sudden hair loss, visit a dermatologist.
Best Time to Drink Rosemary Tea
The best time to drink rosemary tea is at any time, as it does not have a specific time for its consumption. It is unknown if rosemary tea is best taken at a specific time of day.
It can be consumed in the morning, after lunch, or at night if it tastes good and doesn't upset you.
Some people prefer to take a warm drink after eating the meal, others prefer to take a drink during a gap between working sessions. Rosemary tea is not to be taken on an empty stomach. If you discover that the drink causes nausea or stomach upset, discontinue using it. If the symptoms continue, seek medical advice.
For making rosemary tea, it can be stored for up to one week.
Storing Rosemary for Tea
Good storage procedures help prevent the likelihood of spoilage and preserve the freshness of rosemary.
Place in a container or a paper bag and wrap loosely with a little moisture on a paper towel and refrigerate. Remove moldy or slimy leaves.
Dried rosemary: Keep in an airtight container in a dark, dry area out of the sun and damp.
Avoid prepared tea, as the fresh tea is best. Save some if necessary, put them in a clean covered container in the refrigerator and use them quickly.
As with all herbs, always check the leaves before consuming and give fresh rosemary a clean under running water.
References
- Healthline. 6 Benefits and Uses of Rosemary Tea. · source
- Medical News Today. Rosemary: Health Benefits, Precautions, and Drug Interactions · source
- Ulbricht C, Abrams TR, Brigham A, et al. An evidence-based systematic review of rosemary (Rosmarinus officinalis). J Diet Suppl. 2010;7(4):351-413. · source
- Pengelly A, Snow J, Mills SY, et al. Short-term study on the effects of rosemary on cognitive function in healthy adults. Ther Adv Psychopharmacol. 2012;2(1):11-21. · source
Frequently asked questions
Can I drink rosemary tea every day?
Some healthy adults may tolerate a mild cup, but research has not established a universally safe daily amount. Ask a healthcare professional before using it regularly for medicinal purposes, especially if you take medicines or have a medical condition.
Is rosemary tea caffeine-free?
Yes. A drink made from rosemary leaves and water is naturally caffeine-free. Check the label if you use a packaged herbal blend, as it may contain other ingredients.
Can rosemary tea reduce bloating?
There is limited clinical evidence that rosemary tea relieves bloating. A warm drink may feel soothing, but persistent or severe digestive symptoms need medical assessment.
Can I drink rosemary tea before bed?
You can try it in the evening if it agrees with you. It is caffeine-free, but there is insufficient evidence that it improves sleep quality.
Is rosemary tea good for blood sugar?
Some early research has examined rosemary compounds and blood sugar regulation, but there is not enough human evidence to recommend the tea for diabetes management. If you take glucose-lowering medicines, consult your healthcare professional first.
