8 Health Benefits of Mugicha Barley Tea
Mugicha, or Japanese roasted barley tea, is a staple beverage in many East Asian countries, particularly Japan and Korea. Unlike traditional teas made from Camellia sinensis leaves, mugicha is brewed from roasted barley kernels, giving it a unique toasty, nutty flavor with a mild bitterness and coffee-like aroma. Because it contains no caffeine, mugicha is widely enjoyed by children, older adults, and those who want a relaxing drink any time of day.
In Japan, mugicha is especially popular during the hot summer months, when it is brewed in large batches and served chilled from the refrigerator. Its hydrating nature, coupled with trace minerals like potassium and magnesium, makes it a natural substitute for sugary or caffeinated drinks. Beyond refreshment, mugicha provides antioxidants and beneficial plant compounds formed during the roasting process that support digestion, heart health, and overall wellness (1).
Here are 8 science-supported health benefits of mugicha barley tea and why it has remained a cultural and wellness favorite for centuries.
What is Mugicha?
Mugicha is an herbal infusion made from roasted barley grains rather than tea leaves. The roasting process gives the grains a rich, nutty aroma and deep flavor that resembles coffee but without caffeine. Depending on how it is brewed, mugicha can taste mildly bitter, lightly sweet, or toasty and smooth. Because it is made from grain, not the Camellia sinensis plant, it is technically not a “true tea” but a roasted grain beverage.
In Japan, mugicha is a year-round household drink but is especially associated with summer. Families often brew large pitchers and chill them in the refrigerator to replace soft drinks or caffeinated teas. In Korea, where it is known as bori-cha, it is consumed both hot and cold, often replacing water at meals. Across East Asia, mugicha is valued not only for its refreshing qualities but also for its digestive and circulatory benefits, making it both a cultural tradition and a functional drink (2).
Mugicha Nutritional Facts
While mugicha is brewed from roasted barley, the infusion extracts only a portion of the grain’s nutrients into the tea. The result is a calorie-free, mineral-rich beverage with unique antioxidant compounds formed during roasting. Below is a snapshot of the key nutrients typically found in one brewed cup (240 ml):
| Nutrient / Compound | Approximate Amount | Health Role |
|---|---|---|
| Antioxidants (phenolic compounds, melanoidins) | Present | Reduce oxidative stress, protect cells |
| Polyphenols | Trace–moderate | Support circulation and digestive health |
| Potassium | 25–30 mg | Helps regulate blood pressure and hydration |
| Magnesium | 3–5 mg | Supports muscles, nerves, and energy production |
| Iron | Trace | Contributes to red blood cell health |
| Selenium | Trace | Antioxidant defense, immune support |
| Vitamin E | Trace | Protects skin and immune health |
| B-complex vitamins | Trace | Aid metabolism and energy production |
| Fiber (soluble compounds) | Trace | Supports digestion and gut health |
| Caffeine | 0 mg | Naturally caffeine-free |
| Calories | 0 | A calorie-free alternative to soft drinks |
Mugicha is especially appreciated for being caffeine-free yet antioxidant-rich, making it safe for all ages while still delivering compounds that protect against oxidative stress. Its potassium and magnesium content also add to its role as a natural hydrating drink (3).
Here are 8 science-supported health benefits of mugicha barley tea and why it has remained a cultural and wellness favorite for centuries.
1. Rich in Antioxidants
Mugicha is a valuable source of antioxidants, particularly phenolic compounds and melanoidins that develop during the roasting of barley. These antioxidants help neutralize free radicals, unstable molecules that can damage cells and accelerate aging. By reducing oxidative stress, mugicha supports healthier tissues, stronger immunity, and improved resilience against chronic diseases.
Studies suggest that the antioxidants in roasted grains such as barley may also have anti-inflammatory properties, helping reduce swelling and cellular irritation. Regularly drinking mugicha can therefore provide daily antioxidant protection, much like green tea, but in a caffeine-free form that is safe for all ages (4).
2. Supports Heart Health
Mugicha may promote cardiovascular wellness through its mix of polyphenols, minerals, and antioxidants. These compounds have been linked to lower LDL cholesterol levels, improved blood vessel flexibility, and healthier circulation. Potassium in mugicha also supports healthy blood pressure, further protecting the heart.
Research on barley-based drinks shows they can help reduce risk factors for heart disease by improving cholesterol balance and reducing oxidative damage to blood vessels. Drinking mugicha regularly is therefore a simple way to support long-term heart health without caffeine-related side effects (5).
3. Aids Digestion
Mugicha has traditionally been consumed as a digestive aid in East Asian households. Its roasted compounds and polyphenols stimulate gastric juices, which help the stomach break down food more efficiently. This is why mugicha is often served alongside meals, particularly in Japan and Korea, where it replaces plain water on the dining table.
Modern research suggests that barley-based infusions may also promote a healthier gut microbiome. Polyphenols in mugicha encourage the growth of beneficial bacteria while suppressing harmful ones, supporting smoother digestion and reducing discomfort such as bloating or indigestion (6).
4. May Help Regulate Blood Sugar
Compounds in roasted barley may help regulate blood glucose levels by slowing the absorption of sugar in the digestive system. This reduces post-meal spikes in blood sugar and promotes more stable energy levels. For individuals managing prediabetes or diabetes, mugicha offers a caffeine-free beverage that may support healthier metabolic function.
Studies indicate that barley polyphenols can improve insulin sensitivity, allowing the body to use glucose more efficiently. While mugicha is not a treatment for diabetes, drinking it regularly as part of a balanced diet can help support overall glycemic control (7).
5. Boosts Immune Function
Mugicha provides trace minerals such as selenium and iron, along with polyphenols and vitamin E, which contribute to immune defense. These compounds help protect immune cells from oxidative stress, improve their efficiency, and strengthen the body’s response to infections. By lowering inflammation and supporting antioxidant activity, mugicha enhances overall immunity.
Research on barley-derived compounds shows that they can have antimicrobial and anti-inflammatory effects, which further support the body in resisting illness. Drinking mugicha regularly may help reduce the risk of common infections such as colds and flu, especially when combined with a nutrient-rich diet and healthy lifestyle (8).
6. Promotes Relaxation and Better Sleep
One of mugicha’s standout qualities is that it is naturally caffeine-free. This makes it safe for children, older adults, and people sensitive to stimulants. Because it does not interfere with sleep, it is often consumed in the evening in Japan and Korea as a calming, hydrating beverage before bed.
The roasted aroma of mugicha also has a soothing effect, promoting a sense of calm and relaxation. Many people find that drinking a warm cup at night helps them unwind and improves sleep quality. For those looking to cut back on caffeinated drinks while still enjoying a flavorful beverage, mugicha provides a comforting and sleep-friendly option (9).
7. Supports Oral Health
Mugicha may support oral hygiene thanks to its antibacterial and anti-inflammatory compounds. Polyphenols in roasted barley help suppress harmful bacteria such as Streptococcus mutans, which are linked to cavities and gum disease. Regular consumption may also help reduce bad breath by lowering the levels of odor-causing bacteria in the mouth.
The fluoride and trace minerals found in mugicha contribute to stronger tooth enamel, adding another layer of protection against decay. Combined with daily dental care, drinking mugicha can provide a natural boost to oral health and freshness (10).
8. Hydrating and Refreshing
Mugicha is widely consumed in Japan during summer because it is an excellent hydrating beverage. Served cold, it helps replenish fluids while avoiding the dehydrating effects of caffeine. The potassium and magnesium in mugicha further aid hydration by supporting fluid balance in the body.
Culturally, pitchers of chilled mugicha are kept in many Japanese households as a daily thirst quencher, especially for children and older adults. Its zero-calorie profile and refreshing roasted taste make it a healthier alternative to sodas or packaged juices, perfect for staying cool and nourished during hot weather (11).
How to Prepare Mugicha
Mugicha is simple to brew, and the preparation method can influence its flavor. In Japan and Korea, it is enjoyed hot during cooler months and cold during summer, making it a year-round beverage. You can find it in tea bags or as loose roasted barley kernels. Preparing it correctly ensures that its nutty, roasted notes come through while maintaining its nutritional benefits.
Hot Brew Method
- Measure the barley
Use about 2 tablespoons (15–20 g) of roasted barley kernels or 1 mugicha tea bag per 3 cups (750 ml) of water. - Boil the water
Bring water to a boil, then add the roasted barley. - Simmer
Reduce the heat and let the tea simmer for 10–15 minutes. This allows the roasted flavors and nutrients to fully infuse. - Strain and serve
Remove the grains or tea bag, pour into cups, and enjoy hot. The taste is rich, roasted, and slightly bitter, similar to coffee but lighter.
Cold Brew Method
- Measure and steep
Add 2 tablespoons of roasted barley kernels or 1 tea bag per quart (1 liter) of cold water. - Refrigerate
Cover and steep in the refrigerator for 4–6 hours, or overnight for a stronger flavor. - Serve chilled
Strain the grains or remove the tea bag and serve over ice for a refreshing summer drink. Cold-brewed mugicha has a smoother, less bitter taste than the hot version.
Tips for Brewing
- For a stronger flavor, increase the amount of barley or steep longer.
- Mugicha can be made in large batches and stored in the refrigerator for 2–3 days.
- Blending with roasted corn or chicory adds a sweeter, more complex flavor.
Mugicha’s versatility makes it suitable for any season: warm and comforting in winter, cool and hydrating in summer.
Side Effects and Risks of Mugicha Barley Tea
Mugicha is considered safe for most people and is even served daily to children and older adults in Japan and Korea. However, like any beverage, there are a few points to keep in mind for safe and balanced consumption.
Gluten Content
Mugicha is made from barley, a gluten-containing grain. This means it is not suitable for people with celiac disease or gluten intolerance. Even though the infusion is liquid, trace amounts of gluten can pass into the tea.
Stomach Sensitivity
While mugicha is gentle on digestion for most people, its roasted compounds can occasionally cause mild stomach discomfort in those with very sensitive stomachs. If this occurs, reducing the strength of the brew or switching to cold-brew mugicha may help.
Thyroid Considerations
Excessive consumption of barley-based beverages may slightly interfere with iodine absorption, which is important for thyroid function. Drinking mugicha in moderation is safe, but individuals with thyroid conditions should be mindful.
Pregnancy and Children
Mugicha is commonly given to children because it is caffeine-free, and it is generally safe during pregnancy. However, as with any herbal beverage, pregnant women should check with a healthcare provider before consuming it regularly.
In summary, mugicha is very safe for daily use when consumed in moderation, but people with gluten sensitivities or thyroid conditions should exercise caution.
Frequently Asked Questions
Yes, mugicha is naturally caffeine-free. This makes it a safe option for children, older adults, and those sensitive to stimulants.
Mugicha has a nutty, roasted, slightly bitter flavor, often compared to mild coffee but much lighter and smoother.
Yes, in Japan and Korea mugicha is regularly given to children as a safe, hydrating alternative to sodas or caffeinated teas.
Generally yes, mugicha is considered safe during pregnancy. However, pregnant women should consult their healthcare provider before drinking it regularly.
No, mugicha is made from barley, which contains gluten. It is not suitable for individuals with celiac disease or gluten intolerance.
Yes, mugicha is safe to drink daily. It is often consumed multiple times per day in Japan, especially during the summer months.
Conclusion
Mugicha, the roasted barley tea beloved in Japan and Korea, is more than just a refreshing drink. Its naturally caffeine-free profile makes it suitable for all ages, while its unique roasted flavor offers a satisfying alternative to coffee or traditional teas. With antioxidants that protect against oxidative stress, minerals that support hydration, and compounds that aid digestion, circulation, and immunity, mugicha is both a cultural tradition and a wellness beverage.
Whether enjoyed hot in winter for comfort or cold in summer for hydration, mugicha fits seamlessly into daily routines. While those with gluten sensitivities should avoid it, for most people it is a safe and nourishing drink that can be enjoyed year-round. By combining refreshment with health benefits, mugicha continues to stand as a timeless staple in East Asian households and an increasingly popular choice worldwide.
