Sumac, a tangy red spice widely used in Middle Eastern and Mediterranean cuisines, is not just a flavorful addition to meals. When brewed into a tea, sumac offers a fascinating range of health benefits from supporting digestion and reducing inflammation to boosting immunity. At the same time, like any herbal product, it may have side effects or risks if consumed improperly.

In this article, we’ll dive deep into the benefits, risks, brewing methods, and scientific evidence behind sumac tea, so you can decide whether it’s a good fit for your lifestyle.

What Is Sumac Tea?

Sumac (Rhus coriaria) is a shrub native to the Middle East and parts of the Mediterranean. Its dried red berries are ground into a tangy spice that adds a lemony flavor to food. When steeped in hot water, these berries create sumac tea — a beverage rich in antioxidants, vitamin C, and plant compounds that may help protect your body from oxidative stress and chronic inflammation.

Nutritional Profile of Sumac

Sumac is loaded with bioactive compounds that explain its therapeutic properties:

Vitamin C: supports immunity and skin health
Tannins: contribute to antimicrobial and anti-inflammatory effects
Flavonoids & Polyphenols: strong antioxidants that fight free radicals
Organic Acids (like malic and citric acid): give sumac its tangy flavor and digestive benefits

These components make sumac tea a functional herbal drink rather than just a flavorful beverage.

Health Benefits of Sumac Tea

1. Rich in Antioxidants

One of the standout features of sumac tea is its antioxidant power. Studies show that sumac contains high levels of polyphenols and flavonoids, which can:

Protect cells from oxidative damage
Reduce the risk of chronic diseases like heart disease and diabetes
Support healthy aging

2. Anti-Inflammatory Properties

Chronic inflammation is linked to a wide range of health problems, from arthritis to cardiovascular disease. Drinking sumac tea may help:

Lower inflammatory markers in the body
Provide natural relief for joint pain and muscle soreness
Support recovery after exercise

3. Supports Digestive Health

Traditionally, sumac tea has been used to ease digestive issues such as:

Upset stomach and bloating
Indigestion and mild diarrhea
Stimulating appetite and balancing gut microbiota

4. Boosts Immune Function

Thanks to its vitamin C and antibacterial properties, sumac tea can:

Strengthen your immune defenses against colds and flu
Help speed up recovery from infections
Support oral health by fighting bacteria in the mouth

5. Helps Balance Blood Sugar

Preliminary research suggests that sumac may have antidiabetic effects:

Improving insulin sensitivity
Lowering fasting blood sugar levels
Supporting long-term metabolic health

6. Heart Health Support

By lowering cholesterol levels and reducing oxidative stress, sumac tea may:

Improve circulation
Reduce risk factors for atherosclerosis
Support overall cardiovascular well-being

How to Make Sumac Tea

Ingredients:

1 tablespoon dried sumac berries (or powdered sumac)
1–2 cups hot water
Honey or lemon (optional, for flavor)

Instructions:

Place the dried sumac berries or powder in a teapot or heatproof mug.
Pour hot (not boiling) water over them.
Let steep for 10–15 minutes.
Strain if using whole berries, or stir well if using powder.
Add honey or lemon to taste.

Potential Side Effects and Risks of Sumac Tea

While sumac tea offers many health benefits, it’s important to be aware of potential side effects and precautions. Like any herbal product, safety depends on dosage, individual sensitivity, and existing health conditions.

1. Allergic Reactions

Sumac belongs to the same plant family as poison ivy and cashew. Although culinary sumac (Rhus coriaria) is safe, some people may:

Experience skin rashes or itching after consumption
Develop digestive discomfort if sensitive to tannins
Rarely, show cross-allergy with other plants in the Anacardiaceae family

If you’ve had reactions to cashews, mangos, or poison ivy, consult your doctor before trying sumac tea.

2. Digestive Upset

Because sumac contains tannins, drinking it in large amounts can cause:

Stomach cramps
Nausea
Constipation in sensitive individuals

Moderation is key: 1–2 cups per day is generally considered safe.

3. Blood Sugar Interactions

Sumac tea may lower blood sugar levels. This is good for prediabetes and diabetes, but if you are on blood sugar–lowering medication, it may cause hypoglycemia. Always monitor blood sugar levels and consult your physician.

4. Pregnancy and Breastfeeding

There is not enough research on the safety of sumac tea during pregnancy or breastfeeding. Since some herbs may trigger uterine contractions or pass into breast milk, it’s best to avoid use unless approved by your healthcare provider.

5. Medication Interactions

Due to its bioactive compounds, sumac tea may interact with:

Anticoagulant or blood-thinning medications
Antihypertensive drugs
Diabetes medications

If you’re on prescription drugs, seek medical advice before adding sumac tea to your daily routine.

Who Should Avoid Sumac Tea?

Pregnant or breastfeeding women
People with a history of severe plant allergies (especially poison ivy, cashew, mango)
Those on blood sugar or blood-thinning medications without medical guidance
Children under 12, unless advised by a pediatrician

What Does Science Say About Sumac Tea?

SScientific studies have begun to confirm many of the traditional uses of sumac, particularly in tea form. Here’s an overview of the research-backed benefits:

1. Antioxidant Power

Sumac is recognized for its potent antioxidant properties. Research indicates that sumac extracts exhibit strong antioxidant and scavenging activities, which can help neutralize harmful free radicals in the body. PMC

2. Anti-Inflammatory Properties

Sumac has demonstrated anti-inflammatory effects in various studies. For instance, a study published in Phytotherapy Research showed that sumac extracts reduced inflammatory markers in animal models. PMC

3. Blood Sugar Benefits

Sumac supplementation has been associated with improved blood sugar control. A clinical trial found that sumac supplementation significantly reduced fasting blood sugar in type 2 diabetic patients. Healthline

4. Cholesterol Management

Evidence suggests that sumac may help lower LDL (“bad”) cholesterol and support cardiovascular health. A systematic review and meta-analysis indicated that sumac supplementation significantly decreased serum total cholesterol, LDL-C, and triglyceride concentrations. PubMed

5. Caution and Further Research

While these findings are promising, more large-scale human studies are needed before sumac tea can be recommended as a treatment. It’s important to consult with a healthcare professional before using sumac as a supplement, especially for individuals with existing health conditions or those taking other medications.

Conclusion

Sumac tea is a powerful herbal infusion with a long history of use in traditional medicine. Packed with antioxidants, vitamin C, and anti-inflammatory compounds, it supports digestion, heart health, and immune function. However, like any natural remedy, it should be consumed with care — particularly if you’re pregnant, on medication, or have allergies.

if enjoyed in moderation (1–2 cups daily), sumac tea can be a refreshing and health-boosting addition to your lifestyle.

Sumac Tea Benefits and Side Effects: A Complete Guide

What Is Sumac Tea?

Nutritional Profile of Sumac