Rosehip is one of the most nutrient-rich superfoods and is particularly known for its high vitamin C content. In our latitudes, it has long been valued as a proven home remedy for colds and joint pain. This article offers comprehensive information about the valuable ingredients of rosehip, its health benefits, and the optimal ways to benefit from its powerful effects.

1. Rosehip briefly explained

The rose hip (Rosa canina), also known as the dog rose, hedge rose, or wild rose, belongs to the rose family and is an ancient plant that has existed for about 30 million years. This resilient plant thrives in the wild from Europe to Asia and adapts to a variety of climatic conditions. In summer, the white to pink roses develop into bright red fruits. Rose hips are harvested in autumn when they are ripe and yield to light finger pressure.

Rosehips are rich in nutrients, especially vitamin C, which contributes significantly to strengthening the immune system. The fruit also contains secondary plant compounds such as flavonoids and carotenoids, which have antioxidant and anti-inflammatory properties. Other valuable ingredients include fiber, which promotes digestion, and minerals such as potassium, calcium, and magnesium.

The antioxidants contained in rosehips help the body fight off free radicals and slow the aging process. Studies indicate that rosehip supplements may be helpful in treating osteoarthritis by relieving joint pain and improving mobility.

Rosehip is available in various forms. In addition to rosehip tea and rosehip jam, rosehip powder is also particularly popular because it can be easily stirred into smoothies or yogurt. Rosehip oil is also used in skin care because of its moisturizing and anti-inflammatory properties. Capsules and tablets containing rosehip extract are also available as dietary supplements.

Although the fruits of these wild roses are generally well tolerated, some people may experience allergic reactions. In rare cases, they can cause gastrointestinal disturbances such as diarrhea or nausea, especially in high doses. The fruits also contain fine hairs that can cause itching when consumed or processed.

Overall, rose hip is a versatile medicinal plant with numerous positive health effects and can be used in various ways to strengthen the body's defenses and relieve inflammatory processes.

2. Rosehip ingredients 

Rosehips contain a wealth of valuable ingredients that are responsible for their health-promoting properties. Of particular note is their extremely high vitamin C content, which provides the fruit's characteristic acidity. Depending on the variety, 100 grams of rosehips contain between 400 and 1500 milligrams of vitamin C—a significantly higher amount than citrus fruits. Just one heaped tablespoon of rosehip powder can therefore cover the recommended daily intake of vitamin C according to the German Nutrition Society (DGE) and effectively support the immune system.

Rosehip is also rich in antioxidants such as carotenoids (vitamin A) and flavonoids, which help protect cells from free radicals. These polyphenols not only have antioxidant effects but also anti-inflammatory properties, which can be particularly helpful for chronic inflammation and joint pain. The vitamin A it contains also plays an essential role in skin health and vision.

Rosehip also contains tannins, which can have a positive effect on digestion, as well as pectin, a soluble fiber that supports intestinal health. Pectin also helps promote satiety, making rosehip an interesting ingredient for a healthy diet.

Rosehip fruits are also rich in minerals such as potassium, which supports heart health, and calcium and magnesium, which are important for bone health. Plant oils from rosehip seeds are also valuable because they contain linoleic acid, an essential fatty acid that has anti-inflammatory properties and contributes to skin health.

3. Rosehip effects and benefits

Rosehip shows promising effects, particularly in inflammatory conditions such as osteoarthritis and back pain, and these effects are increasingly being studied scientifically. Studies suggest that rosehip preparations can improve mobility and relieve joint and back pain. This is attributed to the content of secondary plant substances such as galactolipids, which have been shown to have anti-inflammatory effects. These substances inhibit the production of certain inflammatory markers in the body, which can reduce swelling and pain.

In addition to its anti-inflammatory properties, the high content of antioxidants, especially flavonoids and carotenoids, plays an important role. These substances combat free radicals that can damage cells and promote inflammatory processes. Reduced oxidative stress has a positive effect on the entire musculoskeletal system and can slow degenerative processes that often accompany osteoarthritis and chronic back pain.

Another potential application of rosehip in osteoarthritis and back pain is its support of cartilage health. Its antioxidant and anti-inflammatory properties help slow cartilage degradation and support joint function. Furthermore, reports and initial clinical studies show that regular consumption of rosehip extract can lead to long-term pain reduction and improved quality of life in those affected.

In a review article, the University Hospital of Freiburg summarizes further possible mechanisms by which rosehip might influence pain and inflammation symptoms. Although many of these effects are still under scientific discussion, there is growing evidence that rosehip could be a natural and well-tolerated addition to conventional treatment for osteoarthritis and chronic pain.

4. Uses: Dried powder, tea or jam

Rosehips can be used in a variety of ways to maximize their health benefits. The most common forms are tea, powder, capsules, tablets, and jam, each offering specific advantages and disadvantages regarding the concentration of active ingredients. Fresh, raw rosehips contain the most nutrients. Rosehips lose some of their heat-sensitive vitamin C during processing, especially in hot conditions.

Rosehip tea and jam

Rosehip tea and rosehip jam are among the classic preparations that bring out the full aroma of the fruit. To make the tea, the fruits are dried, often with other ingredients such as mallow or hibiscus. Note that some of the vitamin C is lost in the process, which is why tea is more suitable for general strengthening and not primarily for vitamin C supplementation. Jam, jelly, and preserves made from fresh rosehips retain much of their aroma and fiber, but also have reduced vitamin C content. For these preparations, it is important to remove the nuts to avoid skin irritation caused by the fine hairs. Protective gloves are recommended.

Rosehip powder

Rosehip powder is a convenient and flexible way to take it and can easily be stirred into smoothies, yogurt, or water. To make your own powder, dried rosehip shells can be finely ground. Rosehip powder is also available commercially, but it is carefully dried without heat to preserve its vitamin C content. A daily dose of 1 to 2 tablespoons is recommended.

Capsules and tablets

For a consistent and controlled intake of vitamin C, capsules and tablets are ideal. These are often filled with standardized amounts of rosehip extract. These forms are particularly gentle on the vitamin C because they are not exposed to heat or air. A typical recommended daily dose is between 500 and 1000 mg of rosehip extract.

5. Rosehip side effects and risks

Rosehips are generally well-tolerated and rarely associated with side effects. However, it is advisable to start with a low dosage to identify any potential allergies or intolerances. In rare cases, gastrointestinal disturbances such as nausea or mild diarrhea may occur. People with sensitive stomachs in particular should take the product gently and drink plenty of fluids to improve tolerance.

Another tip is to leave about two hours between taking other medications to avoid potential interactions. Since rosehip products are often taken in concentrated form, such as powder or capsules, high doses may potentially interfere with the absorption of other substances.

To avoid risks from heavy metals, insecticides, or contaminants, it's important to rely exclusively on organic rosehip products with certified laboratory analysis from trusted manufacturers. Products manufactured to high quality standards offer greater safety and reduce the risk of contaminants.

6. Frequently asked questions about rose hips

Does rosehip help with osteoarthritis?

Rosehips are often used to relieve osteoarthritis symptoms. The anti-inflammatory and antioxidant properties in rosehips can reduce joint pain and improve mobility.

Can I use rose hips for horses and dogs?

Rosehips are suitable for both horses and dogs and can strengthen their immune systems and maintain a healthy coat. It's important to adjust the dosage and choose organic products.

What effect does rosehip powder have?

Rosehip powder is rich in vitamin C and antioxidants. It strengthens the immune system, has anti-inflammatory properties, and supports joint health. It is particularly used to relieve pain in osteoarthritis.

What are the general effects of rose hips?

Rosehip boosts the immune system, protects cells with antioxidants, supports digestion, and has anti-inflammatory properties. It can also have a positive effect on skin and joint health.

How do I make rosehip tea myself?

To make rosehip tea, the fruits can be dried and crushed. The peels are then infused with hot water and steeped for 10–15 minutes. Hibiscus can be added for the best flavor.

How do I dry rose hips properly?

Rosehips should be air-dried or gently dried at low temperatures (40–50°C) in an oven to preserve their nutrients. After drying, they can be used for tea or powder.

Are rose hips poisonous?

Rosehips are non-toxic and considered safe for consumption. However, the hairs inside can cause skin irritation or itching and should be removed before preparation.

How can I make organic rosehip powder myself?

Dry the rosehips in the air or in the oven, remove the seeds, and grind the skins into powder. Make sure the rosehips are organic for a pure powder free of contaminants.

Is rosehip tea safe during pregnancy?

Rosehip tea is generally safe and a good source of vitamin C. However, the amount consumed should be limited and a doctor should be consulted to rule out individual risks.

How do you make rosehip jam?

Ingredients:

1 kg fresh raw rosehips

500 g gelling sugar (2:1)

1 lemon (juice)

Water

Preparation:

Preparation: Wash rosehips, remove stems and flower buds, halve and scrape out seeds and hairs (wear gloves).

Cooking: Boil rosehips with water in a pot for 30-40 minutes until soft.

Puree: Puree the cooked rosehips and pass them through a sieve to remove the hairs.

Make the jam: Place the rosehip puree, gelling sugar, and lemon juice in a saucepan. Bring to a boil and simmer for 4–5 minutes.

Bottling: Pour into sterile jars, seal, and turn upside down for 5 minutes to create a vacuum and preserve.

Done! Enjoy the jam on bread or as a filling for pastries.

7. Conclusion

Rosehip is a remarkable medicinal plant offering a wide range of health benefits. Its rich nutrient composition, particularly its high content of vitamin C, antioxidants, and anti-inflammatory compounds, makes it a valuable dietary addition. Its versatile uses, from tea and jam to powder and capsules, allow the beneficial properties of rosehip to be utilized in a variety of ways. Rosehip shows particularly promising results in inflammatory conditions such as osteoarthritis, relieving pain and improving joint mobility. Despite its generally good tolerability, it is important to pay attention to possible allergies and the quality of the products. Overall, rosehip represents a natural and well-tolerated option for promoting health and strengthening the immune system.

Sources:

Ayati Z, Amiri MS, Ramezani M, Delshad E, Sahebkar A, Emami SA. Phytochemistry, Traditional Uses and Pharmacological Profile of Rose Hip: A Review. Curr Pharm Des. 2018;24(35):4101-4124. doi:10.2174/1381612824666181010151849

Chrubasik C, Roufogalis BD, Müller-Ladner U, Chrubasik S. A systematic review on the Rosa canina effect and efficacy profiles. Phytother Res. 2008;22(6):725-733. doi:10.1002/ptr.2400

Chrubasik C, Duke RK, Chrubasik S. The evidence for clinical efficacy of rose hip and seed: a systematic review. Phytother Res. 2006;20(1):1-3. doi:10.1002/ptr.1729

PharmaWiki. Rosehip powder. https://www.pharmawiki.ch/wiki/index.php?wiki=Rose hip powder. Accessed October 30, 2024.

German Nutrition Society. Reference values ​​for nutrient intake: Vitamin C. https://www.dge.de/wissenschaft/referenzwerte/vitamin-c/. Accessed October 30, 2024.

University Hospital Freiburg. Rosehip Update. https://www.uniklinik-freiburg.de/fileadmin/mediapool/08_institute/rechtsmedizin/pdf/Addenda/Hagebutte_Update.pdf. Accessed October 30, 2024.

Pharmacy Review. Rosehip. https://www.apotheken-umschau.de/Hagebutte. Accessed October 30, 2024.