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Head-to-head evidence comparison — which supplement is right for you?
Calcium vs Spearmint: Spearmint has the stronger overall evidence (6.2 vs 5.5/10); they're alternatives for pms relief — the best pick depends on your goals. Take the 60-second quiz for a pick tailored to your goals.
Spearmint wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Too few graded studies
Top outcomes
Verdict
Too few graded studies
Top outcomes
Shared outcomes (1)
Outcomes where both Calcium and Spearmint have evidence — compare verdict strength side-by-side.
1000–1200mg daily (split doses) (no cited trial states the dose it used)
Split doses with meals, 500mg with breakfast, 500mg with dinner
Calcium Citrate
900 mg/day of standardized spearmint extract (or 2 cups of spearmint herbal tea daily)
Morning with breakfast, Evening with dinner (split dosing mirrors clinical trial protocols)
Standardized aqueous extract (high-rosmarinic acid)
and 7 more not shown
6-24 months
12-36 months
Throughout pregnancy
Within days of starting
2–4 weeks
4–12 weeks
4–8 weeks
8–16 weeks
Use of calcium or calcium in combination with vitamin D supplementation to prevent fractures and bone loss in people aged 50 years and older: a meta-analysis
Lancet (2007) · Meta analysis · n=63897
29 randomised trials, 63,897 participants aged 50 or older, pooled with a random-effects model.
Role of calcium and/or vitamin D supplementation in preventing osteoporotic fracture in the elderly: a systematic review and meta-analysis
Indian J Med Res (2023) · Meta analysis
18 RCTs in adults over 60, comparing calcium, vitamin D or both against no treatment or placebo.
Calcium and vitamin D for increasing bone mineral density in premenopausal women
Cochrane Database Syst Rev (2023) · Systematic review · n=941
7 RCTs, 941 healthy premenopausal women: 138 randomised to calcium, 110 to vitamin D, 271 to both, 422 to placebo. Mean ages 18.1 to 42.1.
An evidence-based systematic review of spearmint by the natural standard research collaboration.
Journal of dietary supplements (2010) · Systematic review
An evidence-based systematic review of spearmint (Mentha spicata, Mentha viridis) including written and statistical analysis of scientific literature, expert opinion, folkloric precedent, history, pharmacology, kinetics/dynamics, interactions, adverse effects, toxicology, and dosing.
A systematic review of the efficacy of alternative medicine in the treatment of nausea and vomiting of pregnancy.
Journal of obstetrics and gynaecology : the journal of the Institute of Obstetrics and Gynaecology (2020) · Systematic review
Spearmint syrup is listed among several herbal options the authors call effective for mild to moderate nausea and vomiting of pregnancy.
Spearmint herbal tea has significant anti-androgen effects in polycystic ovarian syndrome. A randomized controlled trial.
Phytotherapy research : PTR (2010) · Rct · n=42
Forty-one of 42 women with PCOS completed this 30-day RCT comparing spearmint tea twice daily with a placebo herbal tea.
Both points come from one 90-day RCT in 90 adults with age-associated memory impairment, 30 per arm, at 0, 600 or 900 mg of extract a day (PMID 29314866). Quality of working memory improved by 15% and spatial working memory accuracy by 9% versus placebo at 900 mg only, so 600 mg is plotted as no effect. The same trial found no effect of either dose on safety markers over 90 days (PMID 28286189). No dose above 900 mg was tested, and the effect may be smaller in people without memory complaints.
AI-estimated from published studies. Interpret as directional guidance.
Spearmint has a higher evidence score (6.2/10 vs 5.5/10) and wins in 2 of 3 categories.
For pms relief, Calcium has a higher relevance score (88 vs 55).
No documented interaction was found in the data searched. This does not establish that this exact combination is safe.
The right pick depends on your goals. Answer a few quick questions for a personalised recommendation — or dig into the full evidence on each.