Spearmint (Mentha spicata), known for its refreshing aroma and mildly sweet flavour, is more than just a culinary herb. Commonly found in chewing gums, toothpaste, and teas, this versatile plant boasts a wide range of medicinal benefits backed by both traditional use and emerging science. Rich in antioxidants and bioactive compounds like (-)-carvone and rosmarinic acid, spearmint supports hormonal balance, soothes digestion, reduces stress, and may even help manage chronic conditions like arthritis and high blood sugar.Whether enjoyed hot or iced, spearmint tea is an easy and refreshing addition to your daily routine. It’s naturally caffeine-free and calorie-free, making it ideal for any time of day. Explore the top health benefits of spearmint, especially when consumed as tea or essential oil.
What is spearmint and why is it important
Spearmint (Mentha spicata) is a fragrant herb from the mint family, known for its sweet, refreshing flavour and spear-shaped leaves. Native to Europe and Asia, it’s now grown globally and used widely in cooking, beverages, toothpaste, gum, and herbal remedies. Unlike its sharper cousin peppermint, spearmint has a milder, slightly sweeter taste that makes it ideal for both culinary and medicinal use.
Importance
- Spearmint isn’t just a flavorful herb—it’s also packed with health-promoting properties:
- Rich in antioxidants that protect the body from oxidative stress.
- Supports hormonal balance, particularly in women with PCOS.
- Aids digestion, relieving symptoms like bloating, nausea, and gas.
- Reduces stress and enhances memory, thanks to natural calming compounds like menthol.
- Offers antimicrobial benefits, helping fight harmful bacteria.
- Helps manage blood sugar and blood pressure, based on emerging studies.
Spearmint’s surprising benefits you didn’t know about
- Eases digestive discomfort
Spearmint has long been used to treat digestive issues such as nausea, gas, bloating, and indigestion. The plant compound (-)-carvone, naturally found in spearmint, helps relax the muscles of the digestive tract, easing cramping and discomfort.In clinical trials, participants with irritable bowel syndrome (IBS) who consumed spearmint-based supplements reported significant improvements in abdominal pain and bloating. Another study found that applying spearmint essential oil reduced nausea and vomiting in chemotherapy patients.Spearmint is rich in natural antioxidants, which protect the body from free radical damage. Oxidative stress caused by free radicals can contribute to aging and chronic diseases such as cancer, heart disease, and diabetes.Spearmint contains compounds like rosmarinic acid, limonene, flavonoids, and vitamin C—all of which have strong antioxidant properties. Studies have shown that spearmint extract is comparable to synthetic antioxidants in preventing fat oxidation.
- Supports hormonal balance in women
One of spearmint’s most remarkable benefits lies in its ability to regulate hormones—especially in women dealing with hormonal imbalances or conditions like polycystic ovary syndrome (PCOS). Research shows that spearmint tea can lower testosterone levels while increasing essential female hormones like luteinizing hormone (LH) and follicle-stimulating hormone (FSH). These hormonal shifts can improve ovulation and reproductive health.
- May reduce excess facial hair (Hirsutism)
Hirsutism, or excessive facial and body hair in women, is often linked to elevated male hormones. Spearmint tea, known for its anti-androgenic properties, has shown promise in reducing unwanted hair growth.In two separate studies, women who consumed two cups of spearmint tea daily experienced a noticeable reduction in testosterone levels, and many reported decreased facial hair over time.
- May boost memory and brain function
Preliminary research indicates that spearmint may support brain health, especially in older adults. One study showed that mice given spearmint extract performed better in memory-related tests. A human trial found that adults with memory impairments who took 900 mg of spearmint extract daily experienced a 15% improvement in working memory after just a few weeks.
- Natural antibacterial properties
Beyond its fresh taste and aroma, spearmint has antibacterial and antimicrobial properties. Studies show its essential oil can fight harmful bacteria such as E. coli and Listeria, which cause foodborne illness. In oral health products, spearmint helps reduce bad breath by targeting bacteria in the mouth.
- May help lower blood sugar levels
While more human research is needed, animal studies show that spearmint may lower blood sugar levels in diabetic rats. In one experiment, rats given spearmint extract saw a significant drop in blood glucose. Though it’s not a substitute for medication, spearmint tea might complement blood sugar management in the future.
- Helps reduce stress and anxiety
Traditionally used in South American cultures to reduce stress and aid sleep, spearmint has calming effects on the nervous system. It contains menthol, which may activate GABA receptors in the brain, promoting relaxation. Studies confirm spearmint’s potential to reduce anxiety and improve sleep quality.
- Alleviates joint pain from arthritis
Spearmint tea may be beneficial for people with arthritis. A 16-week study showed that drinking spearmint tea, particularly those high in rosmarinic acid, reduced joint stiffness, pain, and physical disability. Essential oils derived from spearmint have also been used in traditional medicine for their anti-inflammatory properties.
- May help in treating blood pressure
Spearmint may work similarly to calcium-channel blockers, which are medications used to treat high blood pressure. Animal studies found that (-)-carvone, a compound in spearmint, relaxes blood vessels effectively.Though human trials are lacking, spearmint shows promise as a natural approach to blood pressure support.
Why spearmint deserves a spot in your wellness routine
Spearmint is far more than just a breath-freshening herb. Its impressive range of health benefits—from hormonal balance and better digestion to antioxidant protection and mental clarity—makes it a powerful natural remedy. Regularly sipping on spearmint tea may help support your overall well-being while delighting your senses with its sweet, soothing flavour.
Note: While spearmint tea is generally safe, pure essential oil should not be ingested without professional guidance.
