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.
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.
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.
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
Polyphenols in spearmint tea may inhibit non-heme iron absorption when consumed simultaneously; separate intake by at least 1–2 hours
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
Top studies from 15+ peer-reviewed papers
Ulbricht C et al. • Journal of dietary supplements (2010)
“A comprehensive evidence-based review of spearmint covering pharmacology, interactions, adverse effects, and dosing, synthesizing available scientific literature and expert opinion.”
Khorasani F et al. • Journal of obstetrics and gynaecology : the journal of the Institute of Obstetrics and Gynaecology (2020)
“Herbal medicines such as matricaria chamomilla, elettaria cardamomum, pomegranate and spearmint syrup, lemon provide safe and effective medical alternatives for treating pregnant women with mild to moderate nausea and vomiting of pregnancy.”
Grant P et al. • Phytotherapy research : PTR (2010)
“Free and total testosterone levels were significantly reduced over the 30 day period in the spearmint tea group (p < 0.05), and LH and FSH also increased (p < 0.05).”
Akdoğan M et al. • Phytotherapy research : PTR (2007)
“After treatment with spearmint teas, there was a significant decrease in free testosterone and increase in luteinizing hormone, follicle-stimulating hormone and estradiol.”
Herrlinger KA et al. • Journal of alternative and complementary medicine (New York, N.Y.) (2018)
“Supplementation with spearmint extract significantly improved working memory in men and women with age-associated memory impairment compared to placebo.”
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