Hibiscus tea has long been enjoyed for its vibrant flavour and rich colour, but recent interest has turned to its potential role in supporting weight loss.
Made from the dried petals of the Hibiscus sabdariffa plant, hibiscus tea is rich in antioxidants such as anthocyanins, phenolic compounds and flavonoids. Research suggests these compounds may help regulate genes involved in fat metabolism and could reduce the size of fat cells — a process known as fat cell hypertrophy.
However, hibiscus on its own does not appear to curb appetite significantly. Experts suggest that people seeking to manage their appetite alongside weight loss might benefit from combining hibiscus with other plants known to aid satiety, such as Caralluma fimbriata or fenugreek.
How best to use hibiscus
Hibiscus can be taken in capsules for more accurate dosing, but it remains popular as a tea — a method that also preserves its natural antioxidants.
To make hibiscus tea:
- Bring 1 litre of water to a boil, then remove it from heat.
- Add 2 tablespoons of dried hibiscus flowers (or two hibiscus tea bags).
- Cover the pot and allow it to steep for 10 minutes.
- Strain and drink.
Health practitioners generally recommend drinking three to four cups a day, ideally half an hour before main meals. For best results, it should be consumed without added sugar, and combined with a balanced diet and regular physical activity.
Compared with green tea, hibiscus offers a naturally sweeter, tangy flavour, making it an attractive alternative for those who find traditional green teas too bitter. Like green tea, hibiscus is also rich in antioxidants, which help protect the heart and may slow signs of ageing.
What the research shows
Several studies have linked hibiscus extract to weight loss benefits. A small 2014 study involving 36 overweight participants found that after 12 weeks, those who took hibiscus extract saw reductions in body weight, body fat, body mass index (BMI) and waist-to-hip ratio compared to a placebo group.
Animal studies have also suggested that hibiscus could help prevent the accumulation of fat cells and reduce overall body weight. However, it is important to note that much of this research has been carried out using concentrated hibiscus extracts rather than tea itself.
Current evidence remains limited, and more studies are needed to confirm whether drinking hibiscus tea has the same effects in humans.
Beyond weight loss
Hibiscus tea has been consumed across the Middle East, Africa, and the Caribbean for centuries, not just for its taste but for its broad health benefits. It is rich in vitamin C, fibre, calcium and iron, and is believed to strengthen the immune system, lower LDL (bad) cholesterol, and help regulate blood pressure.
Its diuretic properties may also help the body shed excess fluid and eliminate toxins, offering additional support for general wellbeing.
The bottom line
While hibiscus tea may offer some support for weight loss efforts, it is not a guaranteed solution. Experts agree that it works best as part of an overall healthy lifestyle — alongside a balanced diet, exercise, and other supportive habits.
And for those looking for a refreshing, antioxidant-rich alternative to green tea, it could be a worthwhile addition to the daily routine.
