Medically CitedIn This Review
Overview
Incorporated into traditional medicine for centuries, modern science has uncovered multiple health benefits of the hibiscus plant. Packed with nutrients and antioxidants, it may help lower blood pressure, balance blood sugar, support weight management, and much more.
Many people drink hibiscus as a tea, and it is also available as an extract in capsule, powder, and gummy form. In addition, hibiscus is a common ingredient in natural supplements for heart health, blood sugar, and weight management. This flower is edible with a sweet, fruity flavor and can also be incorporated into recipes like soups, curries, and jams.
Should you be adding more hibiscus to your life? Read on to learn about the properties and amazing health benefits of this enigmatic flower.
What is Hibiscus?
Hibiscus is a flowering plant in the same family as the marshmallow, also called Roselle. It is rich in nutrients like iron, calcium, and vitamin C, and has powerful antioxidants like polyphenols and anthocyanins that offer multiple health benefits.
Registered dietitian Kelsey Lorencz, RD, explains,
Anthocyanins are associated with the prevention of cancer and diabetes and have potent anti-inflammatory effects.
In addition, hibiscus has anti-fungal and anti-bacterial properties that help fight infection.
According to the research, this flower helps support heart and liver health, lower blood pressure, balance blood sugar, promote weight loss, strengthen immunity, and optimize digestion. In addition, hibiscus is often incorporated into skin and hair care products for its rejuvenation and anti-aging properties.
Fun Facts About Hibiscus
- Hibiscus holds a special place in many cultures worldwide, for example, it is the official state flower of Hawaii and a natural symbol of courage and growth in Malaysia.
- The hibiscus flower opens for one day only, blooming vibrantly in the morning and wilting in the late afternoon or evening.
- The plant thrives in hot, humid, tropical climates worldwide, and blooms in multiple colors including yellow, orange, red, white, pink, multi-colored, and even purple hibiscus.
- This plant is highly appealing to pollinators like bees, butterflies, and hummingbirds who favor its delicious sweetness.
- Hibiscus is included in popular cuisine in many countries, in dishes, desserts, and drinks, and is one of the most popular hot beverages worldwide.
Hibiscus Benefits for Health
Rich in nutrients and powerful antioxidants, there are multiple health advantages to consuming the hibiscus plant as a food, supplement, or tea. Some of the top hibiscus benefits include the following:
Helps Strengthen the Immune System
Hibiscus flower contains antioxidants like anthocyanins and polyphenols that target and eliminate free radicals in your system, lowering oxidative stress, promoting body-wide healing, and strengthening the immune system.
In addition, its anti-fungal and anti-bacterial properties help prevent infection in the body. A scientific analysis published in the Journal of Applied Pharmaceutical Science highlighted the immunomodulatory properties of hibiscus.
Supports Heart Health
Hibiscus is especially well-known for its potential cardiovascular benefits, as the antioxidants in this flower help repair damage to the organ and decrease inflammation. They also help boost levels of nitric oxide, enhancing body-wide circulation and vasodilation.
Evidence indicates that hibiscus could lower blood pressure, balance cholesterol, and lower lipid levels, which is why it is an ingredient in heart health supplements like Bloodsyl. In addition, it may help lower the risk of cardiovascular disease according to a research review and meta-analysis published in Nutrition Reviews.
Helps Balance Blood Sugar
According to science, the polyphenols in hibiscus may improve insulin sensitivity and production by repairing damage to liver and pancreas cells and enhancing the health of the organs.
Hibiscus also supports glucose metabolism, allowing the body to use glucose more efficiently and helping to balance blood sugar levels. An evidence-based review of the scientific literature published in Foods concluded that hibiscus is a promising alternative treatment option for people with diabetes.
Supports Digestive Health
The hibiscus plant is high in insoluble fiber that acts as a prebiotic, feeding healthy probiotic bacteria in the gut so it can destroy pathogens and balance the gut microbiome. It also provides bulk to stool, helping to promote regular bowel movements and relieve issues like gas, bloating, and constipation.
Supports Weight Management
If you’re looking for help losing weight, hibiscus may be beneficial. The fiber in the plant helps slow digestion, keeping you feeling full for longer and suppressing appetite and cravings.
This flower also helps stimulate the metabolism, speeding up fat-burning, and its bioactive compounds may slow fat absorption in the digestive tract. A 12-week study of overweight adults published in Food & Function found that regular consumption of hibiscus helped lower body weight, body fat, BMI, and waist-to-hip ratio, and enhanced liver health.
Helps Enhance Skin and Hair Health
Finely ground hibiscus powder – ideal for skincare and beauty treatments
There’s a good reason why hibiscus is included in many skincare and hair care products.
It is rich in nutrients, amino acids, and antioxidants that help strengthen the skin barrier, decrease inflammation, and repair damage to cells. It also helps boost collagen synthesis to tighten the skin, enhance elasticity, and smooth wrinkles and fine lines.
In addition, hibiscus has alpha hydroxy acids that help gently exfoliate the pores, eliminating dirt, excess oil, and dead skin cells. This flower also slows melanin production in the skin, helping to fade dark spots and hyperpigmentation.
When it comes to the hair, hibiscus lowers inflammation in the scalp and helps repair damage to the follicles. The bioactive compounds and amino acids in this flower boost keratin and collagen production to strengthen the follicles and strands and help promote growth.
Sources and Dosage Recommendations
There is no set dosage recommendation for hibiscus, but it is considered safe to take daily in moderate amounts. You can incorporate this ingredient into your routine in several ways;
Supplements: Hibiscus is available as a supplement in the form of capsules, powder, or gummies, and it is also included in natural health products with benefits like decreasing blood pressure, lowering blood sugar, and supporting weight management. Dosages in studies range from 15 mg to 9 g/day, but the optimal amount varies based on age, health, and other factors.
Tea: Hibiscus is one of the most common hot beverages in the world, most often consumed in the form of tea. Experts recommend drinking no more than 2-3 cups daily to reap the benefits and lower the risk of side effects.
Food: The flowers, seeds, and leaves of the hibiscus plant are edible, and you can add them cooked or raw to soups, curries, jams, syrups, drinks, salads, dressing, and other recipes in moderate amounts.
Skin and Hair Care: Hibiscus has potent properties for skin and hair health, and is included a numerous popular skincare products like Hibiscus and Honey Firming Cream. It is also a common ingredient in hair growth supplements, shampoos, and restorative masks, and may help prevent premature hair greying and nourish the shafts.
Safety and Side Effects
This flower is safe to consume in moderate amounts daily in foods, supplements, or tea. Follow the hibiscus dosage instructions on the product label and provided by your healthcare practitioner. There are no serious potential hibiscus side effects, but some individuals may experience mild symptoms like gastrointestinal upset, dizziness, or an allergic reaction.
Individuals who are pregnant or breastfeeding or who have low blood pressure, liver or kidney disease, or an impending surgery should avoid hibiscus. In addition, there may be contraindications with antihypertensive medication, diuretics, and anti-malaria pills.
Hibiscus has diuretic properties, so it’s important to stay hydrated during the day if you are taking it. Before supplementing, consult with a healthcare practitioner for approval, especially if you have a health condition or take medication.
FAQs About Hibiscus
Q: What are the top health benefits of hibiscus?
A: Hibiscus is rich in antioxidants that help support heart health, lower blood pressure, balance blood sugar, and strengthen the immune system. In addition, this flower supports weight management and could enhance digestion and liver health.
Q: Who should not take hibiscus?
A: You should not take hibiscus if you are pregnant or breastfeeding, and individuals with low blood pressure, liver, or kidney disease should also avoid it. Hibiscus may interact with some common medications like antihypertensive pills, diuretics, and anti-malaria drugs. It’s best to consult with a healthcare practitioner before supplementing.
Q: Does hibiscus disrupt sleep?
A: No, hibiscus does not contain caffeine or any other stimulants, and it should not cause difficulty with falling asleep or rest quality. Many people drink hibiscus tea as an alternative to caffeinated beverages like coffee.
Q: What does hibiscus do to the skin?
A: Hibiscus has antioxidants that repair damage to the skin barrier, and it may boost collagen levels to help tighten, improve elasticity, and decrease the depth of wrinkles and fine lines. It also helps fade dark spots, increase hydration, and balance skin tone. In addition, hibiscus has alpha hydroxy acids that help gently exfoliate the pores.
Q: Can hibiscus reverse grey hair?
A: Hibiscus can’t reverse hair that has already turned grey or white, but it may help prevent premature greying by boosting levels of the pigment melanin and deeply nourishing the shafts and strands.
Conclusion
Revered in many cultures for its potent properties, the nutrient and antioxidant-rich Hibiscus plant offers multiple benefits for well-being, including helping to support heart health, balance blood sugar, strengthen immunity, optimize digestion, promote weight loss, and enhance the skin and hair.
You can incorporate hibiscus into your meals, drink it daily as a wellness tea, or take it in the form of capsules, gummies, or powder. In addition, hibiscus is included as an ingredient in popular supplements for heart health, blood sugar, weight loss, and more.
If you want to take a hibiscus supplement or tea, consult a healthcare practitioner for approval and advice about dosage and usage.
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12 sources
We review published medical research in respected scientific journals to arrive at our conclusions about a product or health topic. This ensures the highest standard of scientific accuracy.
[2] https://www.researchgate.net/publication/355888064_Immunomodulatory_activity_and_phytochemical_analysis_of_Hibiscus_sabdariffa_L_flower_fractions
[3] A Systematic Review and Meta-Analysis of the Effects of Hibiscus Sabdariffa on Blood Pressure and Cardiometabolic Markers: https://pmc.ncbi.nlm.nih.gov/articles/PMC9086798/
[4] Hibiscus sabdariffa in Diabetes Prevention and Treatment—Does It Work? An Evidence-Based Review: https://pmc.ncbi.nlm.nih.gov/articles/PMC9319339/
[5] The Prebiotic Properties of Hibiscus Sabdariffa Extract Contribute to the Beneficial Effects in Diet-Induced Obesity in Mice: https://pubmed.ncbi.nlm.nih.gov/31882094/
[6] Hibiscus Sabdariffa Extract Inhibits Obesity and Fat Accumulation, and Improves Liver Steatosis in Humans: https://pubmed.ncbi.nlm.nih.gov/24549255/
[7] In Vivo and in Vitro Evaluation of Hair Growth Potential of Hibiscus Rosa-Sinensis Linn: https://pubmed.ncbi.nlm.nih.gov/12963149/
[8] Impact of Hibiscus Tea Consumption on Clinical and Biological Parameters in Patients With Type 2 Diabetes and/or Hypertension: https://www.endocrine-abstracts.org/ea/0099/ea0099ep1108
[9] https://www.researchgate.net/publication/371929169_Hibiscus_Tea_and_its_Therapeutic_Potential_in_Weight_Reduction_Integrative_Review
[10] Immunomodulatory and Mechanistic Considerations of Hibiscus sabdariffa (HS) in Dysfunctional Immune Responses: A Systematic Review: https://pubmed.ncbi.nlm.nih.gov/34040600/
[11] Immune-Enhancing Effects of Hibiscus Syriacus Roots in Raw264.7 Macrcophages: https://www.tandfonline.com/doi/full/10.1080/09540105.2022.2107621
[12] A Comparative Study of the Antihypertensive and Cardioprotective Potentials of Hot and Cold Aqueous Extracts of Hibiscus sabdariffa L. in Relation to Their Metabolic Profiles: https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2022.840478/full
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