11 Spearmint Tea Benefits You’ll Wish You Knew About Sooner
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Spearmint: it’s a popular flavor for mouthwash and chewing gum, but the invigorating herb can do a whole lot more than freshen breath...enter: tons of spearmint tea benefits. When steeped in boiling water, this naturally caffeine-free tea has many purported health benefits, from improving memory to even reducing facial hair in women.
A member of the mint family, spearmint (Mentha spicata) has a milder, sweeter flavor than peppermint (Mentha piperita L), which is more assertive and spicy with a cooling effect (thanks to its higher proportion of menthol). Most grocery stores do not specify the variety of fresh mint in the produce aisle but there are ways to tell the difference: Spearmint has spiky, lighter green leaves that are fuzzy on the undersides. Peppermint, on the other hand, has smaller, darker leaves that are purplish on the undersides. The stems of peppermint sprigs are also noticeably purple whereas those for spearmint are green with just a slight purple hue.
Meet the experts: Cara Anselmo, M.S., R.D.N. is a New York City nutritionist and Marissa Meshulam, R.D., is a registered dietitian nutritionist and the founder of MPM Nutrition.
Both varieties of the herb have benefits, however, studies show that spearmint has unique properties that could be helpful in the following ways.
Spearmint tea health benefits
1. Aid in digestion
Having mint tea after dinner is not only refreshing, it has traditionally been used to help relieve indigestion, gas and bloating as well as soothe an upset stomach. According to a study, menthol (a compound found in mint) can significantly stimulate bile secretion, which can help break down fats more quickly. “Spearmint tea is worth a try in addition to other dietary modifications to help with occasional indigestion,” New York City nutritionist Cara Anselmo, M.S., R.D.N. suggests. “You can drink it hot or cold—it’s more a personal preference.” She says some people find the tea at one end of the temperature spectrum more comfortable and soothing over the other.
2. Relieve nausea
If the stomach distress is queasiness or vomiting, spearmint tea could also alleviate this malaise. A study showed that carvone, a compound in spearmint, may be able to help stomach muscles relax, easing discomfort. In particular, research suggests that spearmint can reduce chemotherapy-induced nausea and vomiting. “I’d say there are better remedies, from prescription antiemetics to ginger (tea, hard candy),” says Anselmo. “But the flavor of mint can be refreshing and it can be nice if someone is experiencing changes in taste during chemo.”
3. Provide antioxidants
Spearmint tea is a great source of antioxidants, namely flavonoids and rosmarinic acid, which help play a role in minimizing oxidative stress and inflammation. “Herbal teas are an awesome way to boost antioxidant intake and may provide other health benefits,” according to Marissa Meshulam, R.D., a registered dietitian nutritionist and the founder of MPM Nutrition. While she says that teas made from fresh herbs tend to have more antioxidant content, tea bags with dried spearmint can be a good plan B. “If you are more likely to drink the tea packaged than preparing it from fresh spearmint, it’s better than skipping it.”
4. Help regulate hormones
For women and people assigned female at birth (AFAB), research shows that drinking spearmint tea can help an imbalance of hormones return to equilibrium. Spearmint tea was found to have anti-androgen effects: A study reported that participants who drank spearmint tea twice daily for five days showed lower testosterone levels and higher luteinizing hormone and follicle-stimulating hormone, the hormones responsible for sexual function. This finding can be especially beneficial for women looking to regulate their menstrual cycle and increase their fertility.
5. Reduce facial hair
If spearmint tea has anti-androgen effects, does that mean it can help with hirsutism? “It may!” declares Meshalum. “High testosterone is associated with unwanted facial hair in women, a common symptom of those struggling with polycystic ovary syndrome (PCOS).” A side benefit of having spearmint tea help lower testosterone levels is that it can also reduce undesired hair on the face, chest, and abdomen. Volunteers who drank spearmint tea twice a day for a one-month period reported less facial hair after the treatment.
6. May improve memory
If you need help remembering things, spearmint might be the herb for you. A study showed that spearmint extract improved working memory by 15% in men and women with age-associated memory impairment. It’s thought that polyphenols (a category of compounds found in plants) may protect existing brain neurons and promote the growth of new ones.
7. Reduce stress and improve sleep
Sipping spearmint tea at night may prove to be more than a post-prandial digestive aid. In many South American countries, the drink is used as a remedy to relieve stress and combat insomnia. Thanks to menthol in the herb, the tea can help you relax when you hit the hay.
8. Ease stiff joints
If you suffer from creaky knees or other stiff joints, drinking spearmint tea may provide some relief. The crucial ingredient is believed to be rosmarinic acid, an antioxidant found in spearmint. A study of adults with knee osteoarthritis found that those who drank either commercial spearmint tea or high-rosmarinic acid (rosA) spearmint tea daily over 16 weeks reported improved stiffness and physical disability scores. Furthermore, the group that consumed high-rosA tea reported significantly decreased pain.
9. Battle bacterial infections
Instead of treating infections with antibiotics, which bacteria can build up resistance to over time, natural remedies, like spearmint, may prove to be a valuable weapon. Research suggests that spearmint extract, when combined with coriander, lemon balm, and other mint extracts, can fight the bacteria E. coli in a clinical trial study of irritable bowel syndrome (IBS).
10. Supply hydration
If you’d like to switch up your beverage routine, spearmint tea is a healthy and perhaps more thrilling option than plain water. Hot or iced, this tea will also provide more benefits than just the H2O from the tap. So if the flavor will encourage you to take in more liquid, then it’s a win-win situation.
11. Improve respiratory health
Once again, menthol is the hero ingredient in spearmint. Think of how mentholated ointments, like Vicks VapoRub, work—the cooling, exhilarating sensation from drinking spearmint tea can likewise help clear nasal congestion and, therefore, facilitate breathing.
Is the tea better for you when made from fresh spearmint as opposed to dried?
“I’d suggest making the tea from actual mint,” says Anselmo. The next best option? “Getting mint tea that is literally just dried mint leaves vs. certain dietary supplements that have who-knows-what other ingredients or bioactive compounds.” “Fresh is always best when possible,” agrees Meshulam. “But if you are more likely to drink it by buying a dried version, you are still getting benefits,” she adds.
What hormone does spearmint tea help with?
For women, spearmint tea can help with decreasing male hormones, like testosterone, while increasing female hormones. As a result, it can be useful for promoting ovulation, regulating the menstrual cycle, and reducing unwanted facial hair.
Who should NOT drink spearmint tea?
While spearmint tea has a wide range of benefits, it’s recommended that people with certain conditions should avoid drinking large amounts of it. These include but are not limited to people who:
Are pregnant or breastfeeding
Have acid reflux
Have liver disease
Have kidney disorders
How much is too much spearmint tea?
If your healthcare provider has cleared you to drink spearmint tea, it’s still a good idea to consume it in moderate amounts. “It’s possible to overdo it with any herb, botanical, or food,” Anselmo cautions. “I can’t give a specific amount that would be dangerous to exceed, but I think it would be safe to have three to four cups a day, if tolerated.”
Can you get any benefits from chewing spearmint gum?
“I would skip the spearmint gum,” advises Meshalum. “It tends to not actually have any spearmint in there and instead is flavored artificially,” she adds. “Plus, gum tends to come with other not so great things, like food dyes, artificial sweeteners, and sugar alcohols.”
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