Is spearmint tea good to drink daily?

January 11, 2026 •

4 min read

According to a study in Phytotherapy Research, consuming two cups of spearmint tea daily for five days can significantly reduce free testosterone levels in women with hirsutism and PCOS. This research highlights just one of the many potential benefits of making spearmint tea a part of your daily routine.

Quick Summary

Daily spearmint tea is generally safe and can benefit hormonal balance, digestion, and provide antioxidants, but proper dosage and individual health are key.

Key Points

Generally Safe: Drinking one to two cups of spearmint tea per day is considered safe for most healthy adults and has minimal associated risks.
Hormone-Balancing: It has anti-androgenic properties that can help reduce testosterone levels and improve symptoms of PCOS, such as hirsutism (excessive hair growth) and acne.
Digestive Aid: Spearmint tea can soothe digestive issues like bloating, indigestion, and gas due to its muscle-relaxing properties.
High in Antioxidants: The tea is a good source of antioxidants like rosmarinic acid, which protect against cellular damage and inflammation.
Potential Risks: Individuals with GERD, kidney, or liver conditions, as well as pregnant women, should consult a doctor, as high doses or certain sensitivities can cause adverse effects.
Dosage Matters: To achieve therapeutic benefits, consistency is key, with two cups per day being the dosage used in many studies for hormonal effects.
Caffeine-Free: As a naturally caffeine-free beverage, it can be enjoyed at any time of day without impacting sleep.

The Benefits of Drinking Spearmint Tea Daily

For many, drinking herbal tea daily is a comforting ritual, and spearmint tea, in particular, offers a variety of potential health advantages when consumed regularly. Its mild, sweet flavor makes it a pleasant and caffeine-free alternative to other beverages, and its medicinal properties have been recognized for centuries.

Hormonal Balance for PCOS and Hirsutism

One of the most well-researched benefits of daily spearmint tea consumption is its anti-androgenic effect, which can be particularly helpful for women with Polycystic Ovary Syndrome (PCOS). PCOS is a hormonal disorder often characterized by elevated androgen (male hormone) levels, which can lead to symptoms like hirsutism (excessive hair growth), acne, and irregular periods.

Studies have shown that regularly drinking two cups of spearmint tea a day can help lower testosterone levels, thereby improving related symptoms over time.
In addition to reducing testosterone, it may also help regulate other hormones involved in the menstrual cycle, such as luteinizing hormone (LH) and follicle-stimulating hormone (FSH).

Digestive Comfort and Relief

Spearmint has long been used as a natural remedy for a variety of digestive issues. Its antispasmodic properties can help relax the muscles of the digestive tract, which may relieve symptoms like bloating, gas, indigestion, and nausea.

The compound (-)-carvone found in spearmint is believed to be responsible for this calming effect on intestinal spasms.
A soothing cup of spearmint tea can be especially beneficial after meals to aid digestion.

Antioxidant and Anti-inflammatory Properties

Spearmint is rich in beneficial plant compounds, including flavonoids and rosmarinic acid, which act as powerful antioxidants and anti-inflammatory agents.

Antioxidants help protect the body's cells from damage caused by free radicals, which is linked to various chronic diseases.
Some research suggests that the anti-inflammatory properties of spearmint, particularly those from rosmarinic acid, may help alleviate joint pain and stiffness, such as in cases of osteoarthritis.

Potential Side Effects and Safety Concerns

While spearmint tea is generally considered safe for most healthy adults, certain individuals should exercise caution with daily consumption.

Gastroesophageal Reflux Disease (GERD)

Spearmint tea may relax the lower esophageal sphincter (LES), the muscle that prevents stomach contents from flowing back into the esophagus. This can trigger or worsen symptoms of acid reflux, heartburn, and GERD in susceptible individuals.

Kidney or Liver Conditions

Individuals with pre-existing kidney or liver conditions should consult a healthcare provider before making spearmint tea a daily habit. High doses of concentrated spearmint extracts, particularly in supplement form, are not recommended for those with these conditions.

Hormonal Changes in Men

Since spearmint tea can lower testosterone levels, men should be mindful of excessive daily intake. While mild consumption is unlikely to cause issues, some animal studies and anecdotal reports suggest very high or concentrated doses could have anti-androgenic effects and potentially affect male fertility or libido.

Recommended Daily Intake and Preparation

For most people, drinking one to two cups of spearmint tea daily is a safe and moderate amount. This is the dosage level most frequently used in studies showing hormonal benefits.

How to Prepare Spearmint Tea

Boil water: Heat fresh water to just before boiling (around 200°F or 93°C).
Steep: Add 1-2 teaspoons of dried spearmint leaves or a spearmint tea bag per cup.
Infuse: Let the tea steep for 5-10 minutes to extract the beneficial compounds.
Enjoy: Drink hot or cool it for a refreshing iced tea. Adding lemon or a mild sweetener is optional.

Spearmint Tea vs. Peppermint Tea

Spearmint and peppermint are both from the Mentha family, but have key differences in taste and properties.


Feature	Spearmint Tea	Peppermint Tea
Taste Profile	Milder, sweeter, with a subtle minty flavor.	More intense, sharper, and stronger mint flavor due to higher menthol content.
Menthol Content	Lower in menthol, giving it a less potent cooling sensation.	Significantly higher in menthol, providing a strong, cooling effect.
Primary Uses	Often used for hormonal balance (especially PCOS), digestion, and relaxation.	Commonly used for headaches, nausea, and clearing sinuses due to its high menthol content.
Effect on GERD	May worsen symptoms in susceptible individuals by relaxing the LES.	Similar potential to worsen GERD symptoms, so both should be consumed with caution.

Conclusion: Making the Right Daily Choice for You

For most healthy adults, adding a moderate amount of spearmint tea to their daily routine is a safe and potentially beneficial habit. The evidence supporting its role in aiding hormonal balance, particularly for those with PCOS, is encouraging, and its long-standing use for digestive relief is well-known. The antioxidant and anti-inflammatory properties further contribute to overall wellness. However, it is not a cure-all, and those with specific health conditions like GERD, kidney disease, or liver issues, as well as pregnant women, should consult a healthcare professional before regular intake. The key is mindful consumption and awareness of your body's individual response.

For additional resources on managing PCOS and hormonal health, you can visit Dr. Jolene Brighten's website.

Frequently Asked Questions

For most individuals, drinking one to two cups of spearmint tea per day is considered safe and effective for reaping benefits like hormonal balance and improved digestion.

Yes, several studies indicate that daily consumption of spearmint tea can help reduce elevated androgen levels (like testosterone) in women with PCOS, which may alleviate symptoms like hirsutism, acne, and irregular periods.

Men can safely drink moderate amounts of spearmint tea daily. However, due to its testosterone-lowering effects, men should avoid excessive consumption of highly concentrated extracts or very large quantities, as it could potentially affect hormone levels.

Since spearmint tea is caffeine-free, it can be enjoyed at any time. Many find it helpful to drink a cup after a meal for digestion or in the evening to relax before bed.

For individuals with GERD or acid reflux, spearmint tea may worsen symptoms by relaxing the lower esophageal sphincter. It is best to monitor your body's reaction and potentially limit or avoid it if you notice any adverse effects.

The timeframe can vary, but some studies show noticeable hormonal changes within as little as 5 to 30 days of drinking two cups daily. More visible improvements in symptoms like hirsutism may take longer, potentially months.

Although rare, some people may be allergic to spearmint or other members of the mint family. Symptoms can include rash or an itchy mouth. Anyone with a known mint allergy should avoid spearmint products.