Spearmint (M. spicata) belongs to the mint or Lamiaceae plant family. Native to Europe and southern Asia, spearmint is one of the oldest species of mint and has been used as a natural medicine and flavoring agent for thousands of years.
Also known as common mint or garden mint, spearmint has many culinary uses and is commonly enjoyed as a soothing tea.
Though research on spearmint tea specifically is limited, this aromatic herb is packed with beneficial plant compounds that may help reduce inflammation, ease nausea and vomiting, and balance hormone levels.
Spearmint contains several anti-inflammatory compounds, including rosmarinic acid.
Rosmarinic acid is a polyphenol compound concentrated in mint plant species. Studies show that teas high in rosmarinic acid, like spearmint tea, may help improve symptoms of inflammatory disorders.
A small study found that consuming 2 cups (16 ounces) of rosmarinic acid-enriched spearmint tea daily for 16 weeks improved pain and walking ability in people with knee osteoarthritis. This was compared to a group who drank regular spearmint tea. Both groups had improvements in stiffness and physical disability scores, but only the enriched tea was effective in reducing pain.
The tea high in rosmarinic acid was made from a special type of spearmint bred to contain around 20 times more rosmarinic acid than traditional spearmint. While this type isn’t commonly used in spearmint tea, the study showed that traditional spearmint tea can also help reduce symptoms related to knee osteoarthritis, such as stiffness and disability.
Animal studies have also shown that spearmint extracts may help reduce inflammation associated with other inflammatory conditions such as chronic obstructive pulmonary disease (COPD)—a group of chronic lung diseases that cause breathing difficulties—and irritable bowel syndrome (IBS).
Though these results are promising, more research in humans is needed to understand spearmint’s role in reducing inflammation and whether spearmint tea effectively reduces symptoms associated with inflammatory conditions.
Some evidence suggests that spearmint may have antiandrogen properties. Antiandrogens are substances that block the effects of male sex hormones (androgens), like testosterone, in the body.
For this reason, spearmint may benefit females with polycystic ovarian syndrome (PCOS). PCOS is characterized by high androgen levels, ovary dysfunction, cystic ovaries, insulin resistance, and low levels of hormones responsible for sexual function and fertility, including luteinizing hormone (LH) and follicle-stimulating hormone (FSH).
A small, older study found that participants who drank spearmint tea twice daily for a month significantly reduced free and total testosterone compared to the women who did not drink the tea. The women who drank the spearmint tea also experienced an increase in their LH and FSH levels and a significant decrease in hirsutism, which is excessive hair growth caused by androgen excess.
Another older study found that women with PCOS who drank spearmint tea during the follicular phase of their menstrual cycle saw reduced testosterone levels and increased LH and FSH levels. The follicular phase is the first phase of the menstrual cycle, lasting from the first day of your period until ovulation.
While research suggests spearmint has antiandrogenic properties, studies investigating the effects of drinking spearmint tea on hormone levels are limited and outdated. More research is needed to confirm spearmint’s potential use as a testosterone-lowering treatment.
Traditional medicine has long used spearmint to treat stomach ailments like abdominal pain and nausea. Spearmint has antispasmodic (relieves muscle spasms) and anti-nausea properties. Some research suggests that inhaling the aroma of spearmint may effectively reduce nausea and vomiting related to certain conditions.
A small study that included pregnant women with nausea and vomiting found that breathing in mint aroma twice a day for one week significantly reduced nausea and vomiting scores compared to a control group (women who did not breathe in an aroma).
Aromatherapy with mint, including spearmint, has also been effective for preventing and reducing other types of nausea and vomiting, such as chemotherapy-induced nausea and vomiting and postoperative nausea and vomiting.
While there’s no evidence that spearmint tea would have the same effects, it’s likely that smelling spearmint tea could benefit people experiencing nausea and vomiting.
Consuming spearmint products, like tea, is safe for most people, but there are some risks associated with spearmint tea.
Although rare, some people may be allergic to mint, including spearmint. People who are allergic to mint should avoid all spearmint products.
Mint may also trigger symptoms of gastroesophageal reflux disease (GERD), a condition characterized by heartburn and regurgitation. Regurgitation is when stomach contents travel back into the esophagus and mouth.
This happens because mint may relax the lower esophageal sphincter (LES), a ring-like muscle that normally prevents stomach contents from flowing back into the esophagus. Some studies show that certain foods, like mint, lower LES pressure, which worsens GERD symptoms. However, not all studies have found mint to lower LES pressure, and mint products only seem to trigger symptoms in a small number of people with GERD.
If you find that spearmint tea triggers GERD symptoms, like regurgitation, consider avoiding spearmint and other mint products.
High doses of concentrated spearmint products, such as spearmint supplements, aren’t safe for people with kidney and liver conditions. People who are pregnant or breastfeeding should also avoid concentrated spearmint products as there is a lack of research on the effects of taking high doses during these times. However, there’s no evidence that spearmint tea is associated with the same risks because it typically contains low doses of spearmint.
If you’re pregnant or breastfeeding, or if you have a kidney or liver condition, check with your healthcare provider before adding spearmint tea into your routine, especially in large doses.
Spearmint tea has a refreshing taste and can be enjoyed hot or cold.
Here are a few ways to enjoy spearmint tea:
- Serve spearmint tea over ice for a cooling and hydrating beverage
- Add a squeeze of fresh lemon juice to your spearmint tea for a boost of flavor
- Mix in a natural sweetener, like honey or monk fruit, if you prefer a sweeter tea
- Combine spearmint tea with other ingredients, like ginger, to elevate your drink’s flavor and health benefits
- Use spearmint tea to make ice cubes that can keep beverages cool while adding a kick of minty flavor
Spearmint tea is naturally free from caffeine, so it can be enjoyed later in the day without affecting sleep. If you’re trying to cut back on caffeine, try substituting spearmint tea for caffeinated teas, such as green and black tea.
Spearmint tea can be enjoyed on its own or with added sweeteners like sugar or honey. If you do add sugars, be mindful of your portions. Drinking too many sugar-sweetened beverages can contribute to conditions such as fatty liver and high blood sugar levels.
Spearmint tea has a long shelf life. When properly stored in an airtight container at room temperature, loose-leaf tea can last up to two years, and tea bags can last up to three years.
Spearmint is a species of mint that may offer a few health benefits. Though human research is limited, some studies suggest that spearmint tea may have anti-inflammatory and anti-nausea effects and may support hormonal health in women with PCOS.
Spearmint tea is naturally caffeine-free and can be enjoyed hot or cold, making it convenient for people who want an herbal tea at any time of day or night.
