If you have been searching for a natural way to manage hormonal issues or simply want a refreshing caffeine-free drink, spearmint tea might be worth your attention. Unlike peppermint, spearmint has a milder, sweeter taste and some unique health properties backed by clinical research. Here’s everything you need to know about spearmint tea benefits before adding it to your daily routine.
What is Spearmint Tea?
Spearmint tea is an herbal infusion made from the leaves of Mentha spicata, a plant from the mint family. The spearmint tea meaning in Urdu is پودینہ کی چائے (Pudina ki chai), as spearmint is commonly known as Pudina (پودینہ) in Pakistan and across South Asia.
This caffeine-free tea has a gentle minty flavor without the strong cooling sensation of peppermint. People drink it for its taste and potential health benefits, particularly for digestive comfort and hormonal balance.
5 Incredible Spearmint Tea Benefits Backed by Research
Understanding spearmint tea benefits requires looking at scientific evidence. Below are the top five evidence-based advantages of drinking spearmint tea regularly.
1. May Help Women with PCOS
Among spearmint tea benefits, its effect on hormones has received the most scientific attention. Research on spearmint tea for PCOS shows promising results in supporting hormone regulation.
A 2007 Turkish study published in Phytotherapy Research tested spearmint tea on 21 women with hirsutism (excess facial hair). After drinking spearmint tea twice daily for just 5 days, their free testosterone levels dropped by approximately 30%, while LH, FSH, and estradiol increased.
A larger 2010 randomized controlled trial by Grant tested 42 women with PCOS over 30 days. Those who drank two cups of spearmint tea daily showed significant reductions in free and total testosterone compared to the placebo group. However, visible hair reduction was not observed in this timeframe because hair growth cycles take months to change.
2. Joint Pain and Stiffness Relief
A 16-week study published in the Journal of Medicinal Food tested spearmint tea on 62 adults with knee osteoarthritis. Participants who drank high-rosmarinic acid spearmint tea twice daily reported significant decreases in pain. Both groups (regular spearmint and high-rosmarinic acid spearmint) showed improved stiffness and physical disability scores.
The key compound responsible is rosmarinic acid, a polyphenol with anti-inflammatory and antioxidant properties.
3. Rich in Antioxidants
Spearmint contains flavonoids like luteolin and apigenin, along with rosmarinic acid. According to research published in Food Chemistry, spearmint extract showed antioxidant activity comparable to synthetic antioxidants like BHT (Butylated Hydroxytoluene) in preventing fat oxidation.
These antioxidants help neutralize free radicals that contribute to inflammation and chronic diseases. This makes joint relief one of the notable spearmint tea benefits for people dealing with arthritis.
4. Digestive Support
Spearmint contains carvone, a compound that relaxes smooth muscles in the digestive tract. An 8-week study on patients with irritable bowel syndrome (IBS) found that a supplement containing spearmint, lemon balm, and coriander significantly improved abdominal pain, bloating, and discomfort compared to placebo.
5. Spearmint Tea Benefits for Skin
Although direct clinical trials on spearmint tea and skin are limited, its anti-androgen effects may indirectly help with hormonal acne. High androgen levels contribute to excess sebum production and breakouts. By potentially lowering androgens, spearmint tea may support clearer skin over time.
Additionally, rosmarinic acid has anti-inflammatory properties that may help reduce redness and irritation when consumed regularly.
Spearmint Tea Side Effects
Spearmint tea benefits are impressive and is generally safe for most people when consumed in moderation (1-2 cups daily). However, some precautions apply:
GERD and Acid Reflux:
Spearmint may relax the lower esophageal sphincter, potentially worsening heartburn in people with gastroesophageal reflux disease. If you have GERD, consult your doctor before drinking spearmint tea regularly.
Pregnancy:
High doses of spearmint are possibly unsafe during pregnancy. Pregnant women should avoid excessive consumption unless advised by their doctor.
Hormone-Sensitive Conditions:
Since spearmint can affect androgen levels, men and anyone with hormone-related conditions should consult a healthcare provider before using it regularly.
Kidney Issues:
People with existing kidney problems should use caution, as large amounts of mint tea may worsen kidney function.
How to Make Spearmint Tea at Home
Making spearmint tea at home is simple. Here is a basic spearmint tea recipe to help you maximize spearmint tea benefits:
Ingredients:
- 5-7 fresh spearmint leaves (or 1 tablespoon dried leaves)
- 1 cup (250 ml) boiling water
- Honey or lemon (optional)
Instructions:
- Bring water to a boil.
- Add fresh or dried spearmint leaves to a cup.
- Pour boiling water over the leaves.
- Cover and steep for 5-7 minutes.
- Strain and add honey or lemon if desired.
- Serve hot or chill for iced tea.
For best results, drink two cups daily if targeting hormonal benefits, as this dosage was used in clinical studies.
Spearmint Tea in Pakistan: Where to Buy
Spearmint tea is becoming increasingly available in Pakistan. You can find spearmint tea bags from brands like Lipton spearmint tea at major supermarkets including Imtiaz, Naheed, and Al-Fatah. Online platforms like Daraz also stock various spearmint tea brands.
The spearmint tea price in Pakistan typically ranges from PKR 300-800 for a box of 20-25 tea bags, depending on the brand. Loose dried spearmint leaves (Pudina) are available at local pansari shops at lower prices.
Note: Prices vary by brand and location. Please verify current prices at local retailers.
Frequently Asked Questions About Spearmint Tea Benefits
How long does it take for spearmint tea to work for PCOS?
Hormone changes may begin within 5-30 days based on clinical studies. However, visible reduction in facial hair takes several months due to hair growth cycles.
Can men drink spearmint tea?
Yes, but in moderation. Because spearmint may lower testosterone, men should avoid excessive daily consumption.
Is spearmint tea better than peppermint tea?
They serve different purposes. Spearmint has stronger anti-androgen effects, while peppermint contains more menthol and is often preferred for headaches and stronger digestive relief.
Does spearmint tea help with sleep?
Spearmint contains compounds that may promote relaxation by affecting GABA receptors. While not a sleep aid, it can be a calming bedtime drink.
Can I drink spearmint tea everyday?
Yes, daily consumption of 1-2 cups is considered safe for most people and is the recommended dosage to experience spearmint tea benefits based on clinical research.
The Bottom Line
Spearmint tea offers several evidence-based benefits, particularly for women dealing with PCOS-related symptoms like elevated androgens and hirsutism. Clinical studies show it can reduce free testosterone within days and may help with joint pain when consumed over several weeks.
However, results for visible hair reduction require longer use, and more extensive research is still needed. People with GERD, pregnancy, or hormone-sensitive conditions should consult their doctor before regular use.
For personalized advice on managing PCOS or hormonal concerns, consult a gynecologist at Marham. Call 0311-1222398 to book your online or in-person appointment.
