Spearmint (Mentha spicata), also called common mint or garden mint, is a fragrant herb known for its refreshing flavor and traditional use in natural medicine. Popular in both culinary and wellness routines, spearmint is often brewed into a soothing tea.

Although research specifically on spearmint tea is still emerging, early findings suggest it may offer a variety of health benefits—from easing inflammation to supporting hormone balance and digestion.

May Help Reduce Inflammation

Spearmint is rich in anti-inflammatory compounds, including rosmarinic acid, a polyphenol that shows promise in reducing symptoms of inflammatory conditions.

  • In one study, people with knee osteoarthritis who drank 2 cups of spearmint tea high in rosmarinic acid daily for 16 weeks reported reduced pain and improved mobility.

  • While that tea was made from a specially bred high-rosmarinic-acid spearmint, regular spearmint tea also improved stiffness and physical function, indicating some benefit.

Animal studies also suggest that spearmint extracts may help alleviate inflammation related to conditions like COPD and irritable bowel syndrome (IBS). Still, more human studies are needed to confirm these findings and determine the full extent of spearmint tea’s anti-inflammatory effects.

May Support Hormonal Balance in Women With PCOS

Spearmint has been studied for its potential antiandrogenic effects, meaning it may help reduce levels of male hormones like testosterone. This could be helpful for women with polycystic ovarian syndrome (PCOS)—a condition characterized by elevated androgens, irregular cycles, and infertility.

  • One study found that drinking spearmint tea twice daily for a month significantly lowered free and total testosterone levels in women with PCOS.

  • Participants also saw increased LH and FSH, two hormones important for reproductive function, and reduced hirsutism (excess facial or body hair).

Though promising, these findings are based on older, small-scale studies. More research is needed to establish how effective spearmint tea is in managing PCOS symptoms or balancing hormones long term.

May Help Relieve Nausea and Vomiting

Spearmint has long been used in herbal medicine to ease digestive discomfort, including nausea and stomach cramps. Its antispasmodic and anti-nausea properties have been examined in several studies.

  • One small study found that inhaling spearmint aroma significantly reduced pregnancy-related nausea and vomiting over a one-week period.

  • Spearmint aromatherapy has also been used effectively for postoperative nausea and chemotherapy-induced nausea.

While the impact of drinking spearmint tea for nausea is not well studied, its scent alone may offer relief. Sipping the tea while inhaling the aroma may benefit those experiencing mild nausea.

Risks and Precautions

Spearmint tea is generally safe for most people, but there are a few things to be aware of:

  • Mint allergies are rare but possible. Anyone allergic to mint should avoid spearmint entirely.

  • People with GERD may experience worsened symptoms, as mint can relax the lower esophageal sphincter (LES) and trigger acid reflux in sensitive individuals.

  • High doses of concentrated spearmint (e.g., supplements) may be unsafe for people with kidney or liver problems and are not recommended during pregnancy or breastfeeding.

However, standard spearmint tea, which contains lower concentrations, is not linked to these issues. Still, if you're pregnant, breastfeeding, or managing a chronic condition, consult a healthcare provider before consuming large amounts.

How To Enjoy Spearmint Tea

Spearmint tea is naturally caffeine-free, making it a great choice any time of day. You can serve it hot or iced, depending on your preference.

Here are a few ways to enjoy it:

  • Pour over ice for a refreshing cold tea

  • Add lemon juice for extra flavor

  • Sweeten lightly with honey or monk fruit if desired

  • Blend with herbs like ginger for a digestive boost

  • Freeze into ice cubes to infuse other beverages

When sweetening your tea, keep sugar portions in check. Excess sugar intake—even from tea—can raise the risk of high blood sugar and fatty liver disease.

Storage Tips

Loose-leaf spearmint tea and tea bags both have long shelf lives:

  • Loose-leaf: lasts up to 2 years

  • Tea bags: last up to 3 years

Store in a cool, dry place inside an airtight container to maintain freshness.

A Quick Summary

Spearmint tea offers a pleasant, minty flavor and potential health benefits. Though more research is needed, studies suggest that spearmint may help:

  • Reduce inflammation

  • Lower testosterone in women with PCOS

  • Alleviate nausea when inhaled or consumed

It's caffeine-free, generally safe for most people, and easy to include in your daily routine. If you enjoy herbal teas and are looking for something both soothing and potentially therapeutic, spearmint tea is worth a try.