7 health benefits of raspberry leaf tea

In this article:

• Raspberry leaf benefits
• Interactions
• Contraindications
• How to take raspberry leaf
• The bottom line

In this article

• Raspberry leaf benefits
• Interactions
• Contraindications
• How to take raspberry leaf
• The bottom line

Raspberries are vibrant, juicy, and somewhat tart berries known for their rich fiber and antioxidant content. The berries are plucked and enjoyed as a healthy snack or topping on oatmeal and yogurt. But did you know that the leaves of the raspberry plant (Rubus idaeus) may have health benefits, too? You may have heard of red raspberry leaf tea. It is a caffeine-free herbal tea made from the dried leaves of the fruit-bearing plant. Drinking raspberry leaf tea is associated with many potential health benefits, such as providing antioxidants, shortening labor in pregnant women, alleviating menstrual cramps, and more.

7 health benefits of raspberry leaf tea

Red raspberry leaf tea is commonly used among pregnant women. More than one-third of pregnant women drink the herbal tea, surveys show. Though research is limited, here’s what we know about the possible benefits of red raspberry leaf tea for reproductive health and overall health and well-being.

1. Provides antioxidants

It’s no secret that raspberries are a good source of antioxidants, such as vitamin C. But what about the leaves? Red raspberry leaves are rich in tannins (a chemical compound) and flavonoids (a plant pigment), which both have antioxidant properties, according to research in Antioxidants journal. Antioxidants are often associated with a healthy immune system, but they may also stave off disease by protecting cells from damage caused by free radicals. 

“Red raspberry leaf tea is a good source of antioxidants and natural compounds that can boost immunity, protect from oxidative stress, and promote overall health,” Supriya Rao, MD, a quadruple board-certified physician in internal medicine, gastroenterology, obesity medicine, and lifestyle medicine says. 

One lab study looking at the antioxidant concentrations in berry leaves found that raspberry leaves had significantly higher concentrations of polyphenols and flavonoids compared to blackberry leaves. However, there is no human research. Raspberry leaves also contain other nutrients, such as protein, fiber, iron, and manganese.

2. May induce or shorten labor

Historically, midwives have used raspberry leaf tea in their arsenal of herbal remedies to induce labor and aid contractions. One small study shows that raspberry leaf tea helps women go into labor without medical induction and helps them avoid labor interventions (such as C-sections, forceps, vacuum birth, or artificial membrane rupture). However, a more current large-scale review concludes, “Currently, no studies clearly demonstrate that the consumption of raspberry leaves has an unequivocal effect on the molecular and biochemical pathways of the labor period.” 

3. May reduce PMS symptoms

Premenstrual syndrome, or PMS, occurs a week or two before menstruation begins. During this part of the menstrual cycle, it’s not uncommon to experience physical and emotional symptoms, such as bloating, sore breasts, and irritability. There’s anecdotal evidence to suggest that drinking raspberry leaf tea may soothe PMS symptoms, says Jenna Volpe, RDN, a registered dietitian and herbalist in Austin. However, there isn’t much research on this topic.

4. May alleviate menstrual cramps

Similar to PMS, the evidence that raspberry leaf tea reduces menstrual cramps is mainly anecdotal, Volpe says. Research has shown that raspberry leaf tea has biophysical effects on smooth muscle tissue, including the uterus—it can both stimulate and relax the tissues. However, this research mainly explored uterine contractions during labor rather than menstruation.

“Being an astringent herb, red raspberry leaf may have the potential to help tone and tighten the tissues of the body—with an affinity for uterine tissues,” Volpe explains. Period cramps are caused by the contracting of the uterus, which can cause throbbing and even debilitating pains. Anecdotally, some women use raspberry leaf tea as an herbal remedy for painful period cramps and find it an alternative to painkillers. 

5. Reduces inflammation associated with gum disease

Some research suggests that raspberry leaf may have oral health benefits. Specifically, it may reduce inflammation in the gums and mouth. It can be used in the treatment of gingivitis, periodontitis, mouth ulcers, and oral inflammation, according to one review. Its anti-inflammatory benefits to oral mucosal conditions may be due to the presence of tannins and flavonoids, a review article suggests.

6. Supports skin health

Topical raspberry and raspberry leaf extract may support healthy skin, Volpe says. A serum including vitamin C, vitamin E,  and raspberry leaf extract was found to possess anti-aging and brightening benefits per one trial.

Its antioxidant properties may also protect the skin. In a 2019 study of mice skin, researchers found that red raspberry extract protected against ultraviolet (UV) radiation, which can cause skin injury and increase the risk of skin cancer. Raspberry extract significantly inhibited oxidative stress caused by UVB exposure.

7. May have anti-cancer properties

When researchers looked closely at the concentration of polyphenols in raspberry leaf tea, it was particularly high in a compound called ellagic acid. Though the findings haven’t been replicated in human studies, early animal-based research on ellagic acid has shown anti-cancer and anti-tumor effects. A 2017 study demonstrated that ellagic acid can inhibit pancreatic cancer growth. In a 2020 study, ellagic acid was shown to inhibit lung cancer cell proliferation and tumor growth. 

Does raspberry leaf interfere with medications?

Raspberry leaf tea and supplements are not Food and Drug Administration (FDA) evaluated or approved, meaning that the actual contents and purity are not evaluated; there are not standardized doses or serving sizes; there is not proven efficacy or effectiveness; and there is not verified sourcing. “There isn’t much literature showing any herb-drug interactions with red raspberry leaf,” Volpe says. One study exploring raspberry leaf use in pregnant women didn’t find any interactions with medications. However, one case study suggests that raspberry leaf may be associated with hypoglycemia (low blood sugar levels) in women with gestational diabetes when taken with insulin.

If you take any medications, talk to your healthcare provider before drinking raspberry leaf tea to avoid a drug interaction, Dr. Rao says.

When is it safe to drink raspberry leaf tea?

“Raspberry leaf is generally safe for most adults,” Volpe says. “However, due to limited research in the scope of pediatric health, I don’t recommend giving raspberry leaf tea to infants or children.”

High doses of raspberry leaf have been shown to cause toxicity in animal models, but research shows no harm in human studies. Talk to your healthcare provider if you experience any raspberry leaf tea side effects.

If you have underlying conditions, it’s a good idea to talk to a healthcare professional before incorporating raspberry leaf tea or other herbal supplements into your diet, Dr. Rao says.

How to integrate raspberry leaf into your diet

Raspberry leaf comes in a variety of forms, such as loose leaves, tea bags, capsules, and tinctures. Tea bags are common and convenient, but if you’re looking for the most potent form of raspberry leaf, try loose varieties. “Loose dried leaves are generally more potent compared to tea bags and fresh raspberry leaves, which don’t extract as well in water,” Volpe says. Her recommendation is to steep about 1 to 2 teaspoons of loose tea per 8 to 12 ounces of hot water.

There are also a few ways to make raspberry leaf tea stronger. You can steep the tea for longer or use more dried leaves in your infusion to make a more concentrated tea, Volpe says.  

The bottom line

Red raspberry leaf is often used as an herbal supplement, such as in herbal teas. While it has benefits related to overall wellness, it’s especially popular among pregnant and menstruating women. There’s a small amount of evidence to suggest that raspberry leaf tea helps with labor, but much of the evidence for period cramps and PMS is anecdotal. Other research suggests that raspberry leaf provides antioxidants, treats gum diseases, supports healthy skin, and possesses anti-tumor properties. However, more research is ultimately needed on raspberry leaf tea to fully understand its potential health benefits.