Is It Safe to Eat Spearmint? A Complete Guide to Its Safety and Benefits

December 30, 2025 •

4 min read

Spearmint has been used as a natural flavoring and traditional medicine for thousands of years. This aromatic herb is generally safe for most people in culinary amounts, but higher concentrations, such as in supplements or strong tea, pose risks for certain individuals. It is essential to understand whether it is safe to eat spearmint and in what forms.

Quick Summary

Spearmint is safe for most people in normal food quantities but can be risky in high doses, especially for individuals with liver or kidney disease and those who are pregnant. Consult a healthcare provider regarding medicinal amounts.

Key Points

General Safety: Consuming spearmint in culinary amounts is safe for most individuals.
High-Dose Risks: Excessive intake, particularly from supplements or strong tea, is risky for people with liver or kidney conditions.
Pregnancy Precaution: High doses of spearmint during pregnancy could be unsafe and potentially damage the uterus.
GERD Patients: Individuals with gastroesophageal reflux disease (GERD) should avoid spearmint, as it can worsen symptoms.
Hormonal Effects: Spearmint tea can lower testosterone and increase other hormones in women, which can be beneficial for those with PCOS but may not be desirable otherwise.
Medication Interactions: Spearmint can interact with certain medications, including those that harm the liver or cause sleepiness.
Mild Digestive Aid: Spearmint is a gentler digestive aid than peppermint, making it suitable for those with sensitive stomachs.

Understanding the General Safety of Spearmint

Spearmint (Mentha spicata) is a popular herb used in a wide variety of foods, beverages, and oral hygiene products for its sweet, mild flavor. For the average person, consuming spearmint in the amounts typically found in food and drinks is considered safe and is well-tolerated. This applies to fresh leaves used as a garnish, dried leaves in herbal tea, or as a flavoring in culinary dishes. Spearmint is also known for its gentle, soothing effects on digestion, making it a common choice for easing stomach upsets. Unlike its more potent cousin, peppermint, spearmint contains much lower levels of menthol, which makes it less likely to cause a strong cooling sensation or trigger side effects like heartburn in sensitive individuals. While mild and generally benign, even safe amounts of spearmint can cause mild digestive upset in very sensitive people.

Health Benefits of Spearmint

Beyond its safety, spearmint offers several health benefits when consumed in moderate amounts. These are largely due to its high antioxidant content, including compounds like rosmarinic acid.

Hormonal Balance: For women, spearmint tea has been shown to have anti-androgenic effects. Studies indicate that drinking two cups of spearmint tea daily can help lower testosterone levels and increase hormones like luteinizing hormone (LH) and follicle-stimulating hormone (FSH). This can be particularly beneficial for women with polycystic ovary syndrome (PCOS) who suffer from hirsutism (excessive hair growth).
Digestive Aid: Traditional medicine has long used spearmint to treat various digestive issues, including gas, bloating, and nausea. The compound (-)-carvone in spearmint can help inhibit muscle contractions in the digestive tract, providing relief from stomach cramps.
Antioxidant Properties: Spearmint is rich in antioxidants that protect the body's cells from oxidative stress caused by free radicals. This can help lower inflammation and potentially reduce the risk of chronic diseases.
Improved Memory and Focus: Some studies on older adults with memory impairment have shown that taking a spearmint extract supplement can improve working memory.

Significant Risks and Who Should Be Cautious

While safe for most, spearmint poses risks in certain situations, particularly when consumed in high, concentrated doses. It is crucial to understand these potential dangers before using supplements or large quantities of spearmint tea.

Special consideration is necessary for the following groups:

Pregnant and Breastfeeding Women: Spearmint is generally considered safe in food amounts during pregnancy. However, pregnant women should avoid high doses of spearmint, especially concentrated supplements, as there is a concern that excessive amounts could potentially damage the uterus. Information is limited regarding large amounts during breastfeeding, so it's best to stick to food quantities.
Individuals with Liver or Kidney Conditions: People with pre-existing liver or kidney disorders should avoid high, concentrated doses of spearmint. Large amounts of spearmint tea or supplements could potentially worsen these conditions and cause damage.
GERD Sufferers: As with other mints, spearmint can relax the lower esophageal sphincter, the muscle that prevents stomach acid from flowing back into the esophagus. For this reason, individuals with gastroesophageal reflux disease (GERD) may find their symptoms, such as heartburn, are worsened by consuming spearmint.
Those on Sedative Medication: Spearmint contains compounds that can cause sleepiness. Taking large amounts alongside sedative medications (CNS depressants) could lead to excessive drowsiness or breathing problems.
People with Mint Allergies: While rare, an allergy to mint, including spearmint, is possible. Allergic individuals should avoid all spearmint products.

Spearmint vs. Peppermint Safety: A Comparison


Feature	Spearmint	Peppermint
Primary Compound	Carvone	High in Menthol
Flavor & Effect	Milder, sweeter, gentler	Stronger, more intense cooling
Digestive Sensitivity	Better for sensitive stomachs	Can trigger heartburn in GERD patients
Use with Children	Generally gentler and safer	Use with caution, not on face of infants
Hormonal Effects	Can lower testosterone in women	No significant hormonal effects noted
Relaxation/Focus	More relaxing, calming	More stimulating, improves focus

Safe Consumption Guidelines for Spearmint

For most healthy adults, incorporating spearmint into your diet in typical culinary amounts is perfectly safe and can even be beneficial. You can enjoy it in various ways, from fresh leaves in salads or cocktails to brewing a mild herbal tea. To prepare a simple spearmint tea, crush a handful of fresh leaves, steep in hot water for 5-10 minutes, strain, and enjoy.

When considering medicinal or concentrated forms of spearmint, such as oils or supplements, it is critical to exercise caution and consult a healthcare professional. Doses in supplements can be much higher than those found in food and could lead to adverse effects, especially for at-risk groups. Always follow product directions carefully and talk to your doctor, particularly if you have underlying health conditions or are taking other medications. For further reading, authoritative sources like the National Institutes of Health offer studies on spearmint's effects.

Conclusion

For most individuals, it is indeed safe to eat spearmint and to consume it in tea, as long as it is done in moderation and within common culinary practices. The herb is generally well-tolerated, offering benefits such as improved digestion and hormonal balance, particularly for women. However, those with specific health concerns, such as liver or kidney disease, GERD, and women who are pregnant or breastfeeding, must exercise caution with higher, medicinal doses. The key to safe spearmint consumption lies in dosage awareness and, when in doubt, seeking professional medical advice. Always prioritize consulting your healthcare provider when considering adding concentrated herbal remedies to your routine, especially if you have pre-existing health conditions or are on medication.

Authoritative Outbound Link

For a deeper dive into the health implications and risks of spearmint, consider reviewing resources like the National Institutes of Health(https://pmc.ncbi.nlm.nih.gov/articles/PMC4224956/).

Frequently Asked Questions

Yes, it is generally safe to eat fresh, raw spearmint leaves. They can be added to salads, beverages, or used as a garnish in many dishes and are a common ingredient in cooking.

Spearmint is safe for pregnant women in amounts typically found in food. However, high doses, such as those from supplements or strong medicinal teas, should be avoided as they may pose risks and potentially damage the uterus.

For individuals with healthy kidneys and liver, spearmint tea in moderate amounts is safe. However, high, concentrated doses, such as those from supplements, are not recommended and might increase the risk of damage for people with pre-existing liver or kidney conditions.

Yes, spearmint tea has been shown to have beneficial effects for women with polycystic ovary syndrome (PCOS). Studies suggest that drinking it twice daily can help lower testosterone levels and balance other hormones.

Yes, people with gastroesophageal reflux disease (GERD) should be cautious with spearmint. It can cause the lower esophageal sphincter to relax, potentially worsening heartburn and regurgitation symptoms.

In normal culinary amounts, side effects are rare. However, in higher doses, mild digestive upset can occur, and those with mint allergies should avoid it entirely. Its relaxing effect can also cause drowsiness.

Spearmint is generally considered milder and gentler than peppermint. Peppermint has a much higher menthol content, which can trigger heartburn in GERD patients, while spearmint is less likely to cause this issue. Spearmint is also considered safer for children and is not typically used for respiratory symptoms.

Yes, large amounts of spearmint can interact with certain medications. It should not be combined in high doses with drugs that can harm the liver or with sedative medications, as it can cause excessive sleepiness.