Is it safe to take spearmint supplements?

November 18, 2025 •

4 min read

According to a 2017 clinical trial, a spearmint extract dose of up to 900 mg per day was found to be safe and well-tolerated in healthy adults for 90 days. However, the safety of taking spearmint supplements is not universal and depends on several factors, including dosage, existing health conditions, and potential interactions with other medications.

Quick Summary

Spearmint supplements are generally safe for short-term, moderate use but have important contraindications for individuals with liver or kidney disease and those who are pregnant or breastfeeding. High doses can increase the risk of side effects and interact with certain medications.

Key Points

Generally Safe for Short-Term Use: Studies suggest that taking up to 900 mg of spearmint extract daily for 90 days is well-tolerated by healthy adults.
Contraindicated in High Doses for Specific Conditions: Avoid high-dose spearmint supplements if you have liver or kidney disease, as they could worsen these conditions.
Risky During Pregnancy: Large, supplemental doses of spearmint are potentially unsafe during pregnancy and breastfeeding and should be avoided.
May Lower Testosterone: Women with PCOS may benefit from spearmint's anti-androgenic effects, but this property means men should use caution, as it can lower testosterone levels.
Choose Tea for Milder Effects: Spearmint tea is a much milder and generally safer option for most people seeking digestive or hormonal benefits compared to concentrated supplements.
Consult a Professional: Always talk to a healthcare provider before taking spearmint supplements to assess personal risk, potential drug interactions, and appropriate dosage.

Spearmint Supplements: A Balancing Act of Benefits and Risks

Spearmint (Mentha spicata) is an herb celebrated for its refreshing flavor and historical medicinal use in addressing various ailments, from digestive issues to hormonal imbalances. While spearmint tea is widely considered safe, concentrated spearmint supplements in capsule or extract form warrant a more careful consideration of potential side effects, dosage, and contraindications.

Health Benefits of Spearmint Supplements

Spearmint supplements have been studied for several potential health benefits, particularly those related to hormonal regulation and cognitive function.

Hormonal Balance (PCOS): For women with Polycystic Ovary Syndrome (PCOS), spearmint has shown promise in regulating hormones. Studies indicate that drinking spearmint tea twice daily can significantly decrease androgen levels, such as testosterone, and increase levels of hormones necessary for ovulation, such as luteinizing hormone (LH) and follicle-stimulating hormone (FSH). This can help alleviate symptoms like hirsutism (excessive facial and body hair) and hormonal acne.
Improved Memory: Research on spearmint extract suggests a potential nootropic (cognitive-enhancing) effect. A study in older adults with age-related memory impairment found that participants taking 900 mg of spearmint extract daily experienced improvements in working memory.
Digestive Comfort: Spearmint has traditionally been used to relieve digestive issues like bloating, gas, and nausea. The compound (-)-carvone in spearmint has antispasmodic properties that help relax the digestive tract muscles. Some studies suggest spearmint can be effective for managing symptoms of irritable bowel syndrome (IBS).
Antioxidant Power: Spearmint is rich in antioxidant compounds like rosmarinic acid, flavonoids, and limonene, which help combat oxidative stress and protect against cellular damage from free radicals. This protective effect is linked to a reduced risk of chronic conditions.

Potential Side Effects and Contraindications

While spearmint is generally well-tolerated in moderate amounts, concentrated supplements pose higher risks, especially for certain individuals.

Liver and Kidney Concerns: High doses of spearmint, particularly in concentrated forms, may pose a risk to those with pre-existing liver or kidney conditions. Taking large amounts could potentially worsen these disorders.
Pregnancy and Breastfeeding: Excessive amounts of spearmint during pregnancy are considered possibly unsafe, with some evidence suggesting a high risk of damage to the uterus. Due to a lack of reliable research, large doses of spearmint are not recommended for breastfeeding women either.
Gastroesophageal Reflux Disease (GERD): As with other mints, spearmint can relax the lower esophageal sphincter, potentially worsening acid reflux and heartburn symptoms in susceptible individuals.
Allergic Reactions: Although rare, some individuals with a mint allergy may experience allergic reactions, such as contact dermatitis or an itchy mouth, from spearmint supplements.
Testosterone Levels in Men: Given its anti-androgenic effects, men should be cautious with high doses of spearmint supplements, as they can potentially lower testosterone levels.

Spearmint Supplementation vs. Spearmint Tea


Aspect	Spearmint Supplements (Capsules/Extracts)	Spearmint Tea
Concentration	Highly concentrated form of spearmint compounds.	Less concentrated; lower dose per serving.
Dosage Control	Predetermined dosage (e.g., 600-900 mg in studies).	Dosage can vary based on steeping time and amount of leaves.
Safety Profile	Higher potential for side effects, especially in sensitive individuals or at high doses.	Generally considered very safe, even with regular use in moderate amounts (2 cups/day).
Contraindications	Avoid or use with caution during pregnancy, breastfeeding, and with liver/kidney disease.	Generally safe during pregnancy and breastfeeding in food amounts, but large quantities are discouraged.
Potency	More potent and faster-acting due to higher concentration.	Milder, with therapeutic effects often requiring consistent, long-term consumption.

How to Safely Use Spearmint Supplements

Consult a Healthcare Provider: Always speak with a doctor or registered dietitian before starting a spearmint supplement, especially if you have pre-existing conditions, are pregnant, breastfeeding, or are taking other medications.
Start with a Low Dose: If you and your doctor decide to proceed, begin with the lowest recommended dose and monitor your body's response. Increase only if necessary and under medical guidance.
Choose a Reputable Brand: Select a high-quality supplement from a trusted brand that provides third-party testing to ensure purity and potency.
Do Not Ingest Essential Oil: Never take undiluted spearmint essential oil by mouth, as it is highly concentrated and can be toxic.

Conclusion

Spearmint supplements offer a concentrated form of the herb's beneficial compounds, with promising potential for hormonal balance, memory improvement, and digestive health. However, this increased potency comes with greater risk, particularly for those with liver or kidney disorders, GERD, or individuals who are pregnant or breastfeeding. For most people seeking mild benefits, consistently drinking spearmint tea is a safer and well-tolerated approach. The decision to use supplements should be made in consultation with a healthcare professional to ensure safety and effectiveness.

Note: While spearmint may offer significant benefits for managing PCOS symptoms like hormonal acne and hirsutism, it is best used as a complementary therapy alongside a comprehensive treatment plan developed with a healthcare provider. For more information, consider exploring resources on PCOS diet and lifestyle adjustments.

Frequently Asked Questions

While moderate use is likely safe, high doses of spearmint supplements may be harmful to the liver, especially for individuals with pre-existing liver disease. Consult a healthcare provider before use if you have any liver conditions.

Yes, spearmint can interact with certain medications. It contains compounds that can have sedative effects, and it can also affect medications metabolized by the liver. Always consult a doctor, especially if you take sedatives or hepatotoxic drugs.

High, supplemental doses of spearmint are considered possibly unsafe during pregnancy, as they could potentially cause uterine damage. It is best to avoid concentrated forms and stick to food amounts unless advised otherwise by a doctor.

There are no official dosage guidelines, but studies have safely used doses up to 900 mg of spearmint extract daily for 90 days for cognitive benefits. For hormonal support in women, two cups of spearmint tea daily is a common practice based on research.

Men should be cautious with spearmint supplements. Due to its anti-androgenic effects, high doses can lower testosterone levels, which might impact energy, libido, and mood.

Individuals with liver or kidney disease, those who are pregnant or breastfeeding, people with severe GERD, and men with concerns about testosterone should avoid high-dose spearmint supplements. Anyone with a mint allergy should also avoid them.

Spearmint supplement capsules contain dried, concentrated spearmint extract and are intended for oral consumption. Spearmint oil is a highly concentrated essential oil, intended for aromatherapy or topical use only, and should never be ingested unless specifically advised by a medical professional.