Spearmint Tea Benefits: 11 Science-Backed Health Benefits You Should Know

Spearmint (Mentha spicata) is more than just a refreshing flavor in your favorite chewing gum or toothpaste. This aromatic herb, closely related to peppermint, has been treasured for centuries for its therapeutic properties and pleasant taste. Whether enjoyed as a warm cup of tea or used as an essential oil, spearmint offers a remarkable array of health benefits backed by scientific research.

Native to Europe and Asia, spearmint now grows abundantly across multiple continents. Its distinctive spear-shaped leaves give this perennial plant its name, and its sweet, minty flavor makes it a popular choice for both culinary and medicinal purposes.

In this comprehensive guide, we’ll explore the scientifically-proven benefits of spearmint tea and essential oil, and why you might want to incorporate this powerful herb into your wellness routine.

What Is Spearmint Tea Good For?

Spearmint tea is a caffeine-free herbal infusion made by steeping fresh or dried spearmint leaves in hot water. Unlike black or green tea, it contains no caffeine, making it an excellent beverage choice for any time of day. The tea captures the herb’s beneficial plant compounds, including antioxidants, essential oils, and bioactive substances that contribute to its health-promoting properties.

This aromatic tea has been used in traditional medicine systems around the world to address various health concerns, from digestive discomfort to hormonal imbalances. Modern scientific research is now validating many of these traditional uses, revealing the mechanisms behind spearmint’s therapeutic effects.

1. Supports Healthy Digestion

One of the most well-known benefits of spearmint tea is its ability to soothe digestive distress. If you’ve ever experienced indigestion, nausea, bloating, or gas, spearmint may offer natural relief.

The secret lies in a compound called (-)-carvone, which is naturally abundant in spearmint. This substance has been demonstrated to inhibit muscle contractions in the digestive tract, helping to calm an upset stomach and ease discomfort.

Research involving individuals with irritable bowel syndrome (IBS) found that products containing spearmint, combined with other herbs, significantly reduced abdominal pain, discomfort, and bloating compared to placebo treatments. The participants reported noticeable improvements in their digestive symptoms over an eight-week period.

Additionally, spearmint essential oil has shown promise in reducing chemotherapy-induced nausea and vomiting when applied topically. While more research is needed, the existing evidence suggests that spearmint can be a valuable ally for digestive health.

2. Rich in Protective Antioxidants

Antioxidants are your body’s defense system against free radicals—unstable molecules that can damage cells and contribute to chronic diseases such as heart disease, diabetes, and cancer. Spearmint is packed with these protective compounds.

The herb contains several potent antioxidants, including:

• Rosmarinic acid
• Flavones and flavanones
• Limonene
• Menthol
• Vitamin C

Studies have shown that spearmint extract exhibits excellent antioxidant activity. In one investigation, spearmint extract prevented fat oxidation in meat as effectively as synthetic antioxidants commonly used in food preservation. This suggests that the antioxidant power of spearmint is substantial and could play a role in protecting your body from oxidative stress.

Regular consumption of antioxidant-rich foods and beverages like spearmint tea may help reduce your risk of developing chronic diseases associated with oxidative damage.

3. May Help Balance Hormones in Women

For women struggling with hormonal imbalances, spearmint tea may offer significant benefits. Research has demonstrated that this herb can influence hormone levels in ways that may be particularly helpful for women with conditions like polycystic ovary syndrome (PCOS).

Studies have shown that spearmint tea can decrease levels of male hormones (androgens) like testosterone while increasing female hormones essential for reproductive health, including luteinizing hormone (LH), follicle-stimulating hormone (FSH), and estradiol.

In one study, women with hormone imbalances who consumed two cups of spearmint tea daily for just five days experienced decreased testosterone levels and increased levels of hormones necessary for ovulation. A longer 30-day study in women with PCOS found similar results, with participants experiencing improved hormone profiles after drinking spearmint tea twice daily.

Animal research has further supported these findings, showing that spearmint essential oil may reduce testosterone levels, decrease ovarian cysts, and increase the number of healthy eggs in the ovaries.

4. May Reduce Unwanted Facial Hair

Hirsutism—the growth of dark, coarse hair on areas where women typically don’t have much hair growth (face, chest, and abdomen)—can be distressing and is often linked to elevated androgen levels. In Middle Eastern countries, spearmint tea has long been used as a natural remedy for this condition.

The hormone-balancing effects of spearmint tea may help address this concern. Research involving women with PCOS and those with facial hair growth has shown promising results.

In a 30-day study, women with PCOS who consumed two cups of spearmint tea daily reported a noticeable reduction in facial hair growth. While results may take several weeks to become apparent, the combination of reduced testosterone levels and regular consumption appears to offer benefits for managing unwanted hair growth.

It’s important to note that managing hirsutism typically requires patience, as hair growth cycles are slow. Consistent consumption over several months may be necessary to see significant improvements.

5. Supports Cognitive Function and Memory

Emerging research suggests that spearmint may have beneficial effects on brain function, particularly memory and cognitive performance. This is especially promising for older adults experiencing age-related cognitive decline.

Animal studies have demonstrated that mice given spearmint extract showed improved learning ability and memory retention when tested on maze tasks. While early human studies on mint-flavored chewing gum and memory produced mixed results, more recent research using spearmint supplements has been more encouraging.

In a notable study, older adults with memory impairment who took daily spearmint extract supplements (900 mg) experienced a 15% improvement in working memory. Working memory is crucial for everyday tasks like following conversations, remembering phone numbers, and multitasking.

The compounds in spearmint appear to support brain health through their antioxidant properties and potentially by improving blood flow to the brain. While more research is needed, these findings suggest that spearmint could be a valuable addition to a brain-healthy lifestyle, particularly for aging individuals.

6. Provides Antibacterial Protection

Beyond freshening your breath, spearmint has genuine antibacterial and antimicrobial properties that can help protect against harmful microorganisms. This explains why it’s such a popular ingredient in oral care products.

Research has confirmed that spearmint essential oil is effective against various types of harmful bacteria, including those that cause bad breath. But its protective effects extend beyond oral health.

Studies have shown that spearmint can combat bacteria responsible for foodborne illnesses, including E. coli and Listeria. These findings suggest that spearmint might have applications in food safety and preservation, as well as in supporting your body’s natural defense against bacterial infections.

The antibacterial compounds in spearmint work by disrupting bacterial cell membranes and interfering with their ability to grow and reproduce. This natural antimicrobial activity makes spearmint a valuable ally in maintaining overall health.

7. May Help Manage Blood Sugar Levels

For individuals concerned about blood sugar control, spearmint may offer supportive benefits. While human studies in this area are limited, animal research has shown promising results that warrant attention.

In studies with diabetic rats, spearmint extract significantly lowered blood sugar levels. Interestingly, the herb appeared to affect only animals with elevated blood sugar, leaving healthy animals unaffected. This suggests that spearmint may help regulate blood sugar without causing unhealthy drops in those with normal levels.

One study found that diabetic rats given spearmint extract experienced a 25% reduction in blood sugar levels over a 21-day period. These effects are thought to result from compounds in spearmint that may improve insulin sensitivity or affect glucose metabolism.

While these findings are encouraging, it’s essential to note that if you have diabetes or are taking blood sugar-lowering medications, you should consult with your healthcare provider before adding spearmint supplements to your routine. Natural remedies can interact with medications and should be used as part of a comprehensive treatment plan under medical supervision.

8. Promotes Relaxation and Reduces Stress

In our fast-paced, stress-filled world, finding natural ways to relax is more important than ever. Spearmint tea has traditionally been used in South American countries as a remedy for stress and insomnia, and science is beginning to explain why.

The herb contains menthol, which has natural sedative and relaxing properties. Additionally, spearmint appears to interact with GABA (gamma-aminobutyric acid) receptors in the brain. GABA is a neurotransmitter that helps calm nerve activity and promote relaxation.

Animal studies have demonstrated that spearmint extract can reduce anxiety and improve sleep quality. While human studies are limited, the traditional use of this tea for stress relief across cultures suggests real benefits.

A warm cup of spearmint tea before bed may help you unwind after a stressful day and promote more restful sleep. The ritual of preparing and slowly sipping the tea can itself be a relaxing practice that signals to your body it’s time to slow down.

9. May Ease Arthritis Pain and Stiffness

Arthritis affects millions of people, causing joint pain, stiffness, and reduced mobility. Spearmint may offer natural relief for these uncomfortable symptoms.

A comprehensive review of both animal and human studies concluded that essential oils from spearmint have pain-relieving properties. More specifically, a 16-week study involving people with knee arthritis found encouraging results.

Participants who drank regular spearmint tea twice daily experienced reduced stiffness and improved physical function. Those who consumed spearmint tea high in rosmarinic acid—one of the herb’s key antioxidant compounds—experienced these same benefits plus significant pain reduction.

The anti-inflammatory properties of spearmint’s compounds likely contribute to these effects. By reducing inflammation in the joints and surrounding tissues, spearmint may help alleviate pain and improve quality of life for those living with arthritis.

While spearmint tea shouldn’t replace medical treatment for arthritis, it may serve as a beneficial complementary approach to managing symptoms.

10. May Support Healthy Blood Pressure

Maintaining healthy blood pressure is crucial for cardiovascular health, and spearmint may play a supportive role in this area. While human studies are currently lacking, the existing research is intriguing.

The compound (-)-carvone found in spearmint has been shown to act similarly to calcium-channel blockers, a class of medications commonly used to manage blood pressure. This compound helps blood vessels relax, potentially reducing the force of blood against artery walls.

In animal studies, (-)-carvone demonstrated remarkable potency—up to 100 times more effective at reducing blood vessel contractions than some conventional blood pressure medications. This suggests powerful vascular effects from this natural compound.

However, it’s crucial to emphasize that if you have high blood pressure or are taking blood pressure medications, you should never discontinue or modify your treatment without consulting your healthcare provider. Spearmint tea may be enjoyed as part of a heart-healthy lifestyle, but should not replace prescribed medical treatments.

11. Easy to Prepare and Enjoy Daily

One of the best things about spearmint tea is how simple it is to incorporate into your daily routine. You can purchase spearmint tea bags from most grocery stores, buy loose-leaf spearmint from specialty tea shops, or even grow your own spearmint plant at home—they’re remarkably easy to cultivate.

How to Make Spearmint Tea:

1. Bring two cups of water to a boil
2. Remove from heat and add a generous handful of fresh spearmint leaves (or 1-2 teaspoons of dried leaves)
3. Cover and let steep for 5-10 minutes
4. Strain and enjoy hot, or let cool and serve over ice

Spearmint tea is naturally calorie-free and caffeine-free, making it an excellent choice for hydration throughout the day. You can enjoy it in the morning, afternoon, or evening without worrying about it affecting your sleep.

For variety, try adding a slice of lemon, a touch of honey, or combining spearmint with other herbs like chamomile or lemon balm. The tea is delicious both hot and iced, making it a refreshing beverage year-round.

Safety Considerations and Precautions

Spearmint tea and the dried herb used in cooking are generally considered safe for most people when consumed in normal food amounts. However, there are some important safety considerations to keep in mind:

Essential Oil Use: Pure spearmint essential oil should not be taken internally without professional guidance. Undiluted essential oils can be irritating to mucous membranes and skin. If using essential oil, always dilute it properly and consider aromatherapy or topical application (diluted) rather than ingestion.

Pregnancy and Breastfeeding: While spearmint tea in moderate amounts is likely safe, pregnant and breastfeeding women should consult their healthcare provider before consuming large amounts or using spearmint supplements.

Medication Interactions: Because spearmint may affect hormone levels and blood sugar, those taking medications for these conditions should speak with their doctor before adding spearmint tea or supplements to their routine.

Allergies: Although rare, some people may be allergic to plants in the mint family. If you experience any adverse reactions after consuming spearmint, discontinue use and seek medical advice.

Conclusion: A Simple Herb with Powerful Benefits

Spearmint is far more than a pleasant flavoring agent—it’s a therapeutic herb with an impressive range of science-backed health benefits. From supporting digestive health and hormone balance to providing antioxidant protection and promoting relaxation, this versatile plant offers numerous reasons to make it a regular part of your wellness routine.

Whether you’re dealing with specific health concerns like hormonal imbalances or arthritis pain, or simply looking for a delicious, healthy beverage to add to your day, spearmint tea is an excellent choice. Its pleasant taste, ease of preparation, and freedom from caffeine and calories make it accessible to nearly everyone.

The benefits of spearmint tea are best obtained through regular, consistent consumption. Consider replacing one of your daily beverages with a cup of spearmint tea and experience the difference this remarkable herb can make in your overall health and wellbeing.

As with any natural remedy, spearmint works best as part of a comprehensive approach to health that includes a balanced diet, regular physical activity, adequate sleep, and stress management. While it offers numerous benefits, it should complement—not replace—medical care when needed. Always consult with healthcare professionals about significant health concerns or before making major changes to your health routine.

Sources:

• National Center for Biotechnology Information – Carvone and Digestive Effects
• PubMed Central – Herbal Medicine for IBS
• National Institutes of Health – Aromatherapy for Nausea
• PubMed Central – Oxidative Stress and Chronic Disease
• PubMed Central – Spearmint Tea and Hormone Effects
• National Center for Biotechnology Information – Spearmint for PCOS
• NIH Office of Dietary Supplements – Vitamin C
• PubMed Central – Spearmint and Memory
• National Institutes of Health – Antibacterial Properties of Mint
• WebMD – Spearmint Overview
• Medical News Today – Benefits of Spearmint