Look no further to learn more about rose hip tea benefits, how to make rose hip tea, rose hip tea blends & more rose hip recipes.
My name is Rosa Wilde, and I teach herbal medicine and foraging at The School of Wild Medicine.
If you’d like to learn more about the medicinal uses of rose, I have a post on that too:
So, let’s get to know rose hip tea a little better, shall we?
Rose hip tea benefits
Rose hips are packed with antioxidants
Rose hip tea is a potent source of antioxidants, thanks to its high levels of polyphenols, carotenoids, and vitamins C and E.
These compounds help neutralise harmful free radicals in the body, protecting cells from damage and supporting overall health.
Interestingly, the antioxidant content of rose hips isn’t fixed – it can vary depending on the species, the time of harvest, and even the altitude where the plant grows.1
Studies have shown that rose hips harvested from higher altitudes tend to contain particularly high levels of these protective compounds.
Rose hips support a healthy immune system
One of rose hips’ standout features is their exceptional vitamin C content.
In fact, rose hips rank among the fruits and vegetables with the highest concentrations of this vital nutrient, though the exact amount varies depending on the plant.
Vitamin C is well known for boosting immune function, but rose hips offer more than just this.
Rose hips also provide polyphenols, vitamin A, and vitamin E, all of which contribute to a stronger, more resilient immune system.
Sipping rose hip tea regularly can therefore be a natural way to support your body’s defences, particularly during cold and flu season.
Rose hips promote heart health
The antioxidant power of rose hips extends to cardiovascular support.
Rose hips are rich in flavonoids, which have been linked to improved blood flow and reduced blood pressure in people with elevated levels.
Flavonoids help relax blood vessels and protect the heart from oxidative stress, making rose hip tea a heart-friendly choice.
Rose hips reduce inflammation and support joint health
Rose hips contain unique compounds like polyphenols and galactolipids, which have demonstrated strong anti-inflammatory properties.
Galactolipids, a type of fat found in cell membranes, have been studied for their potential to reduce joint pain.
Research indicates that taking rose hip – whether as a tea or supplement – can significantly reduce discomfort in people with osteoarthritis2.
One review of three studies found that participants with osteoarthritis who consumed rose hips were twice as likely to report improved joint pain compared with a placebo group.
There is also promising evidence that rose hip extract may help alleviate symptoms of rheumatoid arthritis3.
Additional health benefits of rose hips
Rose hip tea may also support skin health, thanks to its high vitamin C content, which plays a crucial role in collagen production.
4Some studies suggest rose hip may also aid in weight management by promoting healthy metabolism and supporting digestion.
How to dry rose hips for tea
Drying rose hips is a simple way to preserve them for tea throughout the year.
Start by selecting fully ripe, firm rose hips. Any species of rose can be used, as long as they have not been sprayed with chemicals.
Cut off the stems and blossom ends.
If you prefer, you can slice the hips in half to remove the seeds and fine hairs inside, but this is time-consuming.
It’s fine to either chop them roughly or just dry them whole. Simply strain off any hairs using a muslin cloth when you are making your rose hip tea.
Spread the prepared rose hips in a single layer on a clean tray or baking sheet, and dry them slowly in a warm, well-ventilated area away from direct sunlight.
Alternatively, they can be dried in a low-temperature oven or a food dehydrator.
Once fully dried, the rose hips should feel firm and slightly leathery.
Store your rose hip treasure in an airtight container in a cool, dark place.
Enjoy using them to make rose hip tea, rose hip syrup, or other rose hip recipes.
How to make rose hip tea
To make rose hip tea, you can use either whole or cut dried rose hips.
One effective method is to gently decoct them in a pan, heating for at least 10 minutes at a temperature just below boiling.
Using water that hasn’t reached a full boil helps preserve the vitamin C content, which is reduced more the hotter the water gets.
Once heated, let the tea steep to your preferred strength. The longer it steeps, the more flavourful it becomes.
Alternatively, rose hip tea can be prepared as an overnight infusion in a covered jar, which produces a richer, more robust flavour.
You can also just treat them like any other tea ingredients, pouring freshly boiled water over them and leaving to steep for a few minutes.
Straining the tea before drinking is optional. However, it’s recommended if you notice any small hairs from the rose hips, as these can be irritating. You can use a fine mesh strainer or a couple of layers of cheesecloth.
Rose hip tea blends
Rose hips are versatile and pair beautifully with other herbs and teas to create custom blends.
A popular combination is rose hips and hibiscus, which produces a tart, fruity brew packed with antioxidants.
This blend works well both hot and cold, making it refreshing year-round.
Another complementary herb is ginger, which adds a warming, slightly spicy note and can further support digestion and immunity.
Elderflower brings a light, floral sweetness, while chamomile balances the tartness of rose hips with a soothing, calming flavour.
For a more layered tea experience, rose hips can also be combined with green or black tea. This adds gentle caffeine and additional antioxidants while retaining the characteristic fruity tang of rose hips.
For those who enjoy black tea but can’t deal with the caffeine, consider blackberry leaf or raspberry leaf for a tannin-rich replacement.
Dried fruits such as apple or orange peel can be included to enhance the natural sweetness and vitamin content of the tea.
Rose hip and hibiscus tea benefits
Hibiscus, a red-flowered shrub, is a popular ingredient in herbal teas due to its tart, fruity flavour.
Traditionally, hibiscus has been used to ease upset stomachs, relieve anxiety, and reduce fevers.
Rose hip and hibiscus tea is naturally caffeine-free and hydrating, making it suitable for daily consumption.
Both ingredients are rich in antioxidants, which help protect the body from oxidative stress and support overall health.
Rose hips and hibiscus both provide a significant source of vitamin C, essential for a strong immune system, while also offering anti-inflammatory compounds that may help reduce joint pain and support skin health.
Hibiscus adds its own benefits, including the potential to lower blood pressure and cholesterol, which can contribute to heart health5.
Together, the blend may also support weight management and help reduce symptoms associated with chronic fatigue or skin conditions.
Rose hip tea side effects
Rose hip tea is considered very safe, and most people can enjoy several cups a day without any issues.
As a natural fruit, it is well tolerated by the body. However, as with any fruit, consuming rose hips in large amounts may cause digestive discomfort, such as stomach upset, nausea, or heartburn.
It’s important to note that concentrated rose hip extracts – often found in supplements – can contain higher levels of active compounds and are generally not recommended during pregnancy or breastfeeding.
Rose hip recipes
Rose hip syrup recipe
Rose hip syrup is a simple way to preserve the fruit’s vitamin C and tart flavour.
Rose hips are simmered gently in water until soft, then blended and strained to remove seeds and hairs.
Sugar or a natural sweetener is added to the liquid, and it’s cooked down to a pourable consistency.
The resulting syrup can be used to flavour teas, pancakes, or desserts, and it also makes a convenient, vitamin-rich addition to winter drinks.
Rose hip jam recipe
Rose hip jam is a naturally sweet and tangy spread that captures the fruit’s flavour and nutrients.
After cleaning and cooking the rose hips until soft, the pulp is strained to remove seeds and fibres, then combined with sugar and gently cooked until thickened.
The jam can be stored in sterilised jars for several months and used on toast, homemade scones, or as a filling for pastries.
Rose hip jelly recipe
Rose hip jelly is a clear, fruity preserve made by extracting the juice from cooked rose hips and combining it with sugar and pectin to set.
The jelly has a smooth texture and bright flavour, making it perfect for spreading on bread or using in baking.
Because it uses only the juice, it has a lighter texture than jam while still offering the benefits of rose hips.
Rose hip cordial recipe
Rose hip cordial is a concentrated, refreshing syrup that can be diluted with water, sparkling water, or used in cocktails.
Fresh or dried rose hips are simmered to extract flavour and nutrients, then sweetened and strained.
This cordial can be kept in the fridge or stored in sterilised bottles for several months.
Rose hip wine recipe
Rose hip wine is a traditional fermented beverage that makes the most of the fruit’s natural sugars and tartness.
Rose hips are combined with water, sugar, and yeast, then left to ferment over several weeks.
The resulting wine is fruity and aromatic, with subtle vitamin C content preserved from the fruit, and can be enjoyed in moderation as a unique homemade drink.
Rose hip ketchup recipe
Rose hip ketchup is a creative twist on the classic condiment, using the fruit’s natural tartness to complement tomatoes and spices. Cooked rose hips are blended with tomatoes, vinegar, sugar, and seasonings, then simmered until thickened. The resulting ketchup is tangy, slightly sweet, and nutrient-rich, perfect for adding a fruity dimension to sandwiches, burgers, and roasted vegetables.
Rose hip tincture recipe
Rose hip tincture is a concentrated herbal preparation made by steeping dried or fresh rose hips in alcohol, usually for several weeks.
The alcohol extracts the vitamins, antioxidants, and other active compounds, creating a potent liquid that can be taken in small doses to support immune health and general wellness.
Tinctures are ideal for those who want the benefits of rose hips year-round without having to prepare fresh tea or make preserves.
References
- 8 Surprising Health Benefits of Rose Hip Tea by Healthline ↩︎
- Rosehip by Versus Arthritis ↩︎
- Rose hip herbal remedy in patients with rheumatoid arthritis – a randomised controlled trial by PubMed ↩︎
- Rose Hip as a Possible Herbal Remedy for Weight Loss: A Systematic Review by XHP Publishing ↩︎
- Rosehip and hibiscus tea benefits by Everyday Health ↩︎
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