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Spearmint (Mentha spicata)
A natural herb with anti-androgenic, anti-inflammatory, and cognitive-enhancing properties, particularly studied for hormonal balance in women and memory support.
What the evidence says
Most Spearmint studies are mechanism or observational rather than RCTs that measure a clinical effect — keep findings provisional.
Most evidence is from high-quality randomised trials published 2007–2024 with a typical study size of 52 participants.
Based on 15 studies · 9 RCTs · 576 total participants
Confidence
ModerateBy outcome
See full supplement plans that include Spearmint.
Spearmint has an evidence score of 6.2/10 — moderate evidence based on 15 indexed studies, including 2 meta-analyses. A natural herb with anti-androgenic, anti-inflammatory, and cognitive-enhancing properties, particularly studied for hormonal balance in women and memory support.
The commonly studied dose of Spearmint is 900 mg/day of standardized spearmint extract (or 2 cups of spearmint herbal tea daily). Research points to an estimated optimal dose around 900mg, with a minimum effective dose near 400mg. Individual response varies — start low and adjust.
The best time to take Spearmint is with meals. Take it with food. Taking spearmint extract with meals may reduce the risk of mild gastrointestinal discomfort.
Curcumin
Likely helpsTurmeric's active compound that modulates NF-kB inflammatory pathways — supports mood, joint health, and post-exercise recovery.
Sage
Mostly mechanism / observationalA Mediterranean herb with rosmarinic acid and salvianolic compounds that support cognitive function, menopausal symptom relief, and metabolic health through antioxidant and cholinergic mechanisms.
Last reviewed May 2026 · evidence from 15 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Spearmint (Mentha spicata) is a perennial herb from the Lamiaceae family, widely consumed as herbal tea and used medicinally across cultures. Its primary bioactive compounds include rosmarinic acid, carvone, limonene, and various flavonoids. Clinical research has demonstrated significant anti-androgenic effects, making it particularly relevant for women with polycystic ovarian syndrome (PCOS) or hirsutism. A standardized aqueous spearmint extract high in rosmarinic acid has shown cognitive benefits including improved working memory, attention, and reactive agility in aging adults. Additionally, spearmint possesses anti-inflammatory properties that may benefit joint conditions such as knee osteoarthritis. Its antimicrobial and antioxidant activities also contribute to potential skin health applications. Spearmint is Generally Recognized as Safe (GRAS) by the FDA for use as a flavoring, and clinical trials of standardized extracts at doses of 600–900 mg/day for up to 90 days have confirmed its safety and tolerability.
Spearmint reduces free testosterone and modulates LH/FSH ratios, exerting anti-androgenic effects in women
High-rosmarinic acid spearmint extract supports cognitive function through antioxidant and anti-inflammatory pathways in the brain
Spearmint polyphenols inhibit COX and inflammatory cytokine pathways, reducing pain and joint inflammation
Spearmint essential oil and extracts exhibit potent antimicrobial and antioxidant properties
Aromatic compounds in spearmint modulate sensory pathways and gastrointestinal motility to reduce nausea
How Spearmint works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
Tap node to isolate • Pinch to zoom • Tap edge for research
900 mg/day of standardized spearmint extract (or 2 cups of spearmint herbal tea daily)
Take with food
| Form | Type |
|---|---|
| 💊Standardized aqueous extract (high-rosmarinic acid) | Recommended |
| 🍵Spearmint herbal tea (2 cups/day) | Alternative |
| 💊Dried leaf capsules | Alternative |
| 💧Essential oil (aromatic use only) | Alternative |
For cognitive and anti-inflammatory goals, standardized extract is preferred. For hormonal balance, spearmint herbal tea twice daily has the strongest clinical evidence.
Minimum: 4 weeks
Optimal: 12 weeks
Cycling: Not required
Note: Twice-daily dosing (morning and evening) was used in PCOS/hirsutism RCTs. Consistent daily use for at least 4 weeks is needed for hormonal effects; 90 days for maximal cognitive benefit.
Based on 2 RCTs in women with PCOS/hirsutism. Tea form equivalent to ~400-600mg extract. Effects specific to women; men should avoid chronic high-dose use.
Significant reduction in circulating free testosterone levels in women with PCOS or hirsutism
Enhanced working memory and spatial memory in adults with age-associated memory impairment
Improved sustained attention and reactive agility in healthy adults
Reduced knee osteoarthritis pain and improved physical function with high-rosmarinic acid variety
Mild reduction in nausea, particularly pregnancy-related and postoperative nausea via aromatherapy
Occasional mild gastrointestinal side effects including heartburn or nausea
Rare allergic skin reactions in sensitive individuals, especially with topical application
Spearmint syrup has been used for pregnancy-related nausea in some studies; however, high-dose standardized extracts have not been adequately studied in pregnancy. Herbal tea in moderate amounts (1–2 cups/day) is likely safe, but consult healthcare provider before using concentrated extracts.
Insufficient human data for standardized extract use during lactation; moderate herbal tea consumption is likely safe but avoid high-dose supplementation without medical guidance.
Spearmint tea and gum are widely used safely in children; standardized extract supplementation has not been studied in pediatric populations. Use with caution.
Anti-androgenic effects are a concern with chronic high-dose use. Men should avoid exceeding recommended doses and consult a physician if using for extended periods.
Spearmint tea (2 cups/day) is well-tolerated and effective for reducing free testosterone. Monitor hormone levels periodically with physician oversight.
Standardized spearmint extract (600–900 mg/day) was specifically studied in older adults with age-associated memory impairment and found to be safe and well-tolerated for up to 90 days.
Spearmint may relax the lower esophageal sphincter; individuals with GERD should use with caution and prefer taking with meals.
Spearmint's anti-androgenic effects may theoretically compound or interfere with hormonal therapies; monitor androgen-related parameters
Additive anti-androgenic effects possible; combination may excessively lower androgen levels, particularly in women; use with caution and physician oversight
Tip: Take with food; reduce dose if symptoms persist
Tip: Discontinue topical use; perform patch test before regular topical application
Tip: Avoid in GERD-prone individuals or take after meals rather than on an empty stomach
Tip: Men should avoid chronic high-dose intake; stick to recommended doses
Both support hormonal balance through different mechanisms; ashwagandha modulates cortisol and thyroid while spearmint reduces androgens
Comprehensive hormonal support addressing both adrenal and gonadal axes in women
Vitex modulates LH/FSH ratios and progesterone, complementing spearmint's anti-androgenic effects in PCOS
Enhanced hormonal regulation addressing multiple axes of the reproductive endocrine system
Myo-inositol improves insulin sensitivity in PCOS while spearmint reduces androgens; together they address both metabolic and androgenic components of PCOS
Comprehensive PCOS management targeting insulin resistance and androgen excess
Both spearmint and bacopa support cognitive function through complementary neuroprotective mechanisms
Enhanced memory and attention support through combined cholinergic and antioxidant pathways
Both have anti-inflammatory and antioxidant properties acting through overlapping and complementary pathways (NF-κB, COX inhibition)
Synergistic anti-inflammatory effect potentially beneficial for joint health and chronic inflammation
Spearmint is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are mild gastrointestinal discomfort (heartburn, nausea), allergic contact dermatitis (topical use), lower esophageal sphincter relaxation. Use caution if any of these apply to you: Known allergy or hypersensitivity to spearmint or other Lamiaceae family plants (mint, lavender, rosemary); Severe gastroesophageal reflux disease (GERD) — spearmint may relax lower esophageal sphincter in some individuals; Hormone-sensitive conditions where androgen reduction is contraindicated (consult physician).
Fenugreek
Likely helpsTraditional herb with evidence for supporting testosterone, libido, blood sugar control, and lactation.
Polyphenols in spearmint tea may inhibit non-heme iron absorption when consumed simultaneously; separate intake by at least 1–2 hours