Spearmint Tea

What is Spearmint Tea?

Spearmint tea is brewed from the leaves of Mentha spicata, a plant native to the Mediterranean and now grown worldwide. Unlike peppermint, spearmint has a milder, sweeter flavour and contains only trace amounts of menthol. It has been used for centuries in North African, Middle Eastern, and Mediterranean cultures both as a daily beverage and as a remedy for digestive and hormonal complaints.

How does Spearmint Tea work?

Spearmint appears to gently lower levels of free testosterone and other androgens in women, which is why it can reduce symptoms like excess facial hair and hormonal acne. Its key polyphenol, rosmarinic acid, has anti-inflammatory and antioxidant properties that also calm gut inflammation and reduce spasms in the digestive tract. Together, these actions make it useful for conditions where both hormones and inflammation play a role.

What forms does Spearmint Tea come in?

Most of the clinical research has been done with two cups of spearmint tea per day brewed from dried leaves. Standardized capsule extracts are available for those who prefer a more precise dose or dislike the taste. Fresh leaf infusions are traditional in Morocco and the Middle East and work equally well. Tea bags offer the most convenient entry point for daily use.

Where it comes from:

Spearmint has been cultivated across the Mediterranean basin for thousands of years and features prominently in ancient Greek and Roman medicine for digestion. In Morocco, mint tea (often spearmint-based) is a cultural institution drunk several times a day. Its modern clinical reputation for hormonal balance in women grew from research in the early 2000s following observations that women in rural Turkey who drank spearmint tea regularly reported reductions in facial hair.

What does Spearmint Tea help with?

• Excess facial and body hair in women (hirsutism): Spearmint tea lowers free testosterone levels in women, which is the main driver of unwanted hair growth on the face, chin, and body. Drinking two cups a day consistently for several weeks has been shown to meaningfully reduce androgen levels and, over months, slow new hair growth.
• Hormonal acne: Because spearmint reduces circulating androgens, it can calm the hormonal trigger behind breakouts that flare around the jaw, chin, and cheeks. Women with PCOS or androgen excess often notice clearer skin after 6–8 weeks of daily use.
• Polycystic ovary syndrome (PCOS): High androgens are central to PCOS, and spearmint's ability to lower free testosterone makes it a useful natural support alongside other lifestyle measures. Some women also notice improvements in menstrual regularity with consistent use, though it is not a replacement for medical treatment.
• High androgen levels in women: Spearmint appears to reduce luteinizing hormone (LH) and free testosterone while leaving overall oestrogen balance intact, making it one of the few herbal teas with a credible, clinically studied anti-androgen effect in women.
• Bloating and indigestion: The volatile compounds in spearmint relax the smooth muscle of the gut, reducing cramping and helping gas move through more easily. Most people notice relief within an hour of drinking a warm cup after a heavy meal.
• Irritable bowel syndrome (IBS): Spearmint's antispasmodic action on the gut makes it a gentle everyday support for IBS-related cramping and unpredictable bowel habits. It is less potent than peppermint oil capsules but is easier to tolerate and pleasant to drink daily.
• Nausea: Spearmint tea has a long traditional record for settling the stomach during nausea, morning sickness, and motion sickness. The aromatic compounds are thought to calm the muscular contractions that drive nausea.
• Stress and mild anxiety: Rosmarinic acid and the flavonoids in spearmint have shown calming effects in early research, and many people find the ritual of a warm cup of spearmint tea genuinely settling. It is not a potent anxiolytic but is a pleasant daily habit that supports a calmer mood.
• Memory and mental focus: A proprietary spearmint extract has been studied for cognitive function in older adults and showed improvements in working memory and attention. The effect is attributed to its antioxidant polyphenols protecting brain cells from age-related stress.

What can Spearmint Tea help prevent?

• Androgen-driven acne flares in women with PCOS (with consistent daily use)
• Oxidative stress accumulation (due to high antioxidant polyphenol content)

Which foods are rich in Spearmint Tea?

1. Fresh spearmint leaves: The whole plant source — adding fresh leaves to water, salads, or smoothies delivers the same active compounds as the tea
2. Dried spearmint (culinary herb): Used in Middle Eastern cooking (tabbouleh, yogurt sauces) — provides rosmarinic acid and flavonoids in smaller but meaningful amounts
3. Moroccan mint tea (traditional preparation): Traditional spearmint-heavy tea brewed with gunpowder green tea — high in the same active polyphenols, with added green tea antioxidants
4. Spearmint-infused water (agua fresca style): Cold-steeping fresh spearmint in water overnight still extracts rosmarinic acid and flavonoids — a gentler alternative to hot tea
5. Spearmint essential oil (food-grade, diluted): A drop of food-grade spearmint oil in a smoothie delivers concentrated carvone and limonene, though it lacks the water-soluble polyphenols of brewed tea

Practical Tips:

Spearmint is itself the food source. The most direct way to get its benefits outside of tea is eating fresh or dried spearmint leaves in cooking. Pairing spearmint tea with foods rich in zinc (pumpkin seeds, legumes) or saw palmetto may provide complementary androgen-balancing support.

What are the side effects of Spearmint Tea?

• Reduced iron absorption if drunk with meals (space it away from food if iron-deficient)
• Heartburn or acid reflux in people already prone to it (the relaxing effect on smooth muscle can loosen the lower oesophageal sphincter)
• Mild nausea in very sensitive individuals when drunk on an empty stomach
• Theoretical concern about very high doses during pregnancy: moderate amounts (1–2 cups/day) are considered safe, but medicinal-dose extracts should be avoided in pregnancy
• Allergic reaction in people with known mint family (Lamiaceae) allergies — rare

Good to know:

Spearmint tea is extremely well tolerated at two cups per day and has a strong safety record across centuries of daily use. Side effects are rare and almost always associated with very large amounts.

How much Spearmint Tea should you take?

• Recommended daily: 2 cups of spearmint tea per day (each brewed with 1 heaped teaspoon / ~2g of dried spearmint leaves steeped in hot water for 5 minutes). For standardized extract capsules, 900mg–1,800mg per day in divided doses is commonly studied.
• Best time of day: One cup in the morning and one in the evening works well for hormonal goals. For digestion, drink 20–30 minutes after meals. Avoid drinking right before bed if prone to acid reflux.
• With or without food: Best taken between meals or after eating rather than during, to avoid reducing iron absorption from food. Fine to drink on its own at any other time.
• Time to effect: Digestive relief: 30–60 minutes. Hormonal effects (androgen reduction, hirsutism improvement): 4–8 weeks for measurable hormone changes; visible hair reduction may take 3–6 months of consistent use.
• How long to take it: Safe for long-term daily use — no cycling required. Most women notice meaningful hormonal changes after 3–6 months of consistent two-cups-per-day use and can continue indefinitely as part of a daily routine.