Spearmint tea has the strongest evidence behind it as a natural way to lower androgen levels, making it particularly useful for people dealing with hormonal acne, excess hair growth, or polycystic ovary syndrome (PCOS). But its benefits extend beyond hormones. Spearmint has a long history as a digestive aid, and newer research points to potential effects on memory and blood sugar.
Hormonal Balance and Androgen Reduction
The most compelling research on spearmint tea centers on its ability to reduce androgens, the group of hormones that includes testosterone. In a randomized controlled trial of 150 participants who drank spearmint tea twice daily for 12 weeks, testosterone levels dropped by 15% in those with PCOS and 12% in those without. Two other androgens, DHEA and androstenedione, fell by 16 to 18% in the PCOS group and 13 to 16% in the non-PCOS group.
An earlier trial found similar results on a shorter timeline. Women drinking spearmint tea saw their free testosterone drop from an average of 5.12 pg/mL to 3.64 pg/mL, while a control group’s levels barely changed. These reductions matter because excess androgens drive symptoms like unwanted facial and body hair (hirsutism), hormonal acne along the jawline and chin, and thinning hair on the scalp. Two cups a day is the dose used across most of these studies.
It’s worth noting that the hormonal shifts show up in blood work relatively quickly, but visible changes to hair growth take longer. Hair follicles operate on their own cycle, so you’d likely need several months of consistent use before noticing less new growth. Spearmint tea won’t replace medical treatment for severe PCOS, but the androgen-lowering effect is consistent enough across studies that many practitioners consider it a reasonable complementary approach.
Digestive Relief
Spearmint has been used for centuries as a digestive remedy, and the mechanism is straightforward: its active compounds relax the smooth muscle lining your gastrointestinal tract. This antispasmodic effect helps relieve gas, bloating, and the crampy discomfort that comes with indigestion. In traditional Iranian medicine, spearmint leaves have long been used to treat flatulence, strengthen the stomach, and ease symptoms of dyspepsia (that uncomfortable fullness or burning after eating).
If you deal with occasional bloating or post-meal discomfort, a cup of spearmint tea after eating is one of the gentler options available. It works similarly to peppermint but tends to be milder and less intense in flavor, which some people prefer. The carminative properties, meaning its ability to prevent or reduce gas formation, are well established through traditional use even though large-scale clinical trials specifically on spearmint tea and digestion remain limited.
Memory and Cognitive Performance
Spearmint is rich in rosmarinic acid, a plant compound with antioxidant and anti-inflammatory properties that can cross from the bloodstream into the brain. A randomized, double-blind, placebo-controlled trial tested a high-polyphenol spearmint extract in adults aged 50 to 70 who had age-related memory decline. After 90 days, those taking the higher dose showed improved overall working memory quality and better spatial working memory accuracy compared to placebo.
There’s an important distinction here: this trial used a concentrated spearmint extract standardized for high rosmarinic acid content, not ordinary brewed tea. A regular cup of spearmint tea contains far less of these compounds. So while the cognitive research is genuinely promising, the doses that produced measurable results were significantly higher than what you’d get from drinking a cup or two a day. Think of the tea as a mild, daily source of beneficial polyphenols rather than a direct substitute for the extract doses used in trials.
Blood Sugar Effects
Animal studies have shown that spearmint can lower blood sugar in diabetic rats, suggesting compounds in the plant may improve how the body processes glucose. No large human trials have confirmed this effect yet, so it’s too early to call spearmint tea a blood sugar management tool. Still, swapping a sugary drink for unsweetened spearmint tea is a practical, zero-calorie choice that at minimum avoids spiking your blood sugar, and may offer modest additional benefit.
Antimicrobial Properties
Lab studies show that spearmint essential oil inhibits a broad range of pathogens. It’s effective against common bacteria like Staph aureus, E. coli, and Listeria, as well as several strains of Candida yeast and molds including Aspergillus species. These are test-tube findings, meaning they demonstrate the oil’s potency in a controlled setting rather than proving that drinking the tea will fight infections in your body. That said, the antimicrobial activity helps explain why spearmint has traditionally been used for oral health and bad breath. Swishing or simply drinking the tea does bring those compounds into contact with bacteria in your mouth.
How to Prepare Spearmint Tea
The standard preparation is simple: bring water to a boil, remove it from heat, add fresh or dried spearmint leaves, and let them steep for about five minutes. Most clinical trials used two cups per day, and that’s a reasonable target if you’re drinking it for hormonal or digestive benefits. You can use loose leaf spearmint (about one tablespoon of fresh leaves or one teaspoon dried per cup) or pre-packaged spearmint tea bags.
Consistency matters more than quantity. The hormonal studies ran for weeks to months, and the effects built over time. Drinking one cup sporadically is unlikely to produce the same results as a steady daily habit.
Safety Considerations
For most people, spearmint tea at normal consumption levels is safe. One common concern is whether it worsens acid reflux by relaxing the valve between the esophagus and stomach, the way peppermint sometimes does. A study in healthy volunteers found spearmint had no effect on that valve’s function and didn’t increase acid reflux, which is reassuring if you’ve avoided mint teas for that reason.
There are a few situations where caution makes sense. Very large amounts of spearmint tea may worsen existing kidney disorders or liver disease. During pregnancy, normal food-level amounts appear fine, but high doses could potentially affect the uterus, so sticking to moderate intake is wise. Because spearmint actively lowers androgens, people who already have low testosterone or are taking anti-androgen medications should be aware of the additive effect. For most healthy adults drinking one to three cups a day, side effects are rare.