Is Spearmint Tea Safe to Drink Daily?

January 12, 2026 •

4 min read

Studies have shown that drinking spearmint tea can help lower androgen levels in women with polycystic ovary syndrome (PCOS), providing a science-backed reason for its increasing popularity. This herbal beverage is often enjoyed for its refreshing taste and potential health benefits, but for those considering daily use, understanding the safety profile is essential.

Quick Summary

Spearmint tea is generally safe for daily consumption in moderate amounts, typically 1-2 cups, offering benefits like hormonal balance and digestive aid. Excessive intake should be avoided, especially by individuals with kidney or liver issues, pregnant women, and those with GERD. Consultation with a healthcare provider is recommended for certain conditions.

Key Points

Moderate Intake Is Generally Safe: Most healthy adults can safely enjoy 1-2 cups of spearmint tea daily without side effects.
Benefits Women with PCOS: Research shows daily consumption can help balance hormones, reducing androgen levels and improving symptoms like hirsutism and acne.
Aids Digestion: Spearmint tea is a traditional remedy for digestive issues, helping to reduce bloating, nausea, and indigestion.
Avoid If You Have GERD: The tea can relax the esophageal sphincter, which may worsen reflux symptoms for those with GERD.
High Doses Carry Risks: Excessive intake, particularly of concentrated supplements, can pose risks to the liver and kidneys, especially for those with pre-existing conditions.
Pregnant and Breastfeeding Women Should Be Cautious: It is best to avoid large quantities during pregnancy and breastfeeding due to insufficient safety data.

Understanding the Health Benefits of Daily Spearmint Tea

Daily consumption of spearmint tea, in moderation, is associated with a range of health benefits, particularly for hormonal health and digestion. The tea is a caffeine-free, hydrating beverage rich in beneficial plant compounds like rosmarinic acid.

Potential Benefits

Hormonal Balance: Spearmint tea is widely studied for its anti-androgen effects, which can be particularly beneficial for women with Polycystic Ovary Syndrome (PCOS). Research indicates that drinking two cups of spearmint tea per day can help reduce free testosterone levels and increase levels of other hormones like LH and FSH. This can lead to improvements in symptoms like hirsutism (excessive hair growth) and acne.
Digestive Support: Long used in traditional medicine to treat stomach ailments, spearmint tea has antispasmodic properties that can help soothe indigestion, reduce bloating, and alleviate nausea. The compound (-)-carvone, found in spearmint, has a relaxing effect on intestinal muscles, which can provide relief from gastrointestinal discomfort.
Antioxidant Properties: The tea is a potent source of antioxidants, including flavonoids and rosmarinic acid, which protect the body's cells from damage caused by free radicals. This antioxidant activity helps reduce inflammation and may contribute to a lower risk of chronic diseases such as heart disease and cancer.
Stress Reduction: The natural, soothing properties of spearmint can promote relaxation and reduce stress. For centuries, it has been used in various cultures to help with insomnia and anxiety.
Anti-inflammatory Effects: Beyond its general antioxidant benefits, rosmarinic acid in spearmint tea has demonstrated powerful anti-inflammatory effects. Some studies suggest it can help reduce joint stiffness and pain associated with conditions like osteoarthritis.

Potential Risks and Who Should Exercise Caution

While generally safe, spearmint tea is not without risks, especially when consumed in excessive quantities or by certain individuals. Awareness of potential side effects is crucial for making an informed decision about daily intake.

Adverse Effects of High Intake

Digestive Upset: While moderate amounts can aid digestion, excessive consumption may lead to stomach irritation, diarrhea, or vomiting in some sensitive individuals.
Hormonal Impact in Men: Men should be mindful of spearmint tea's anti-androgenic effects. Studies involving high concentrations of spearmint in rats showed a decrease in testosterone levels and sperm count, and some human reports suggest excessive intake might decrease libido.

Who Should Be Cautious?

Gastroesophageal Reflux Disease (GERD): Spearmint can relax the lower esophageal sphincter, the muscle that prevents stomach acid from flowing back into the esophagus. For individuals with GERD, this can worsen symptoms like heartburn and regurgitation. It is best to avoid or consume in very small amounts.
Kidney or Liver Issues: High, concentrated doses of spearmint, such as from supplements, could potentially exacerbate existing kidney or liver conditions. While the risk from moderate tea consumption is considered low, those with pre-existing conditions should consult a healthcare provider.
Pregnancy and Breastfeeding: While spearmint in food is generally safe, large amounts of spearmint tea are not recommended during pregnancy due to limited research and some concern that high doses could affect the uterus. For breastfeeding mothers, there is also insufficient information on the safety of higher amounts. It is always best to consult a doctor.
Medication Interactions: Spearmint tea can interact with certain medications, including those for hormone regulation, blood pressure, and drugs that can harm the liver. Anyone on medication should speak with a healthcare professional before drinking it regularly.

Spearmint vs. Peppermint Tea: A Comparison


Feature	Spearmint Tea	Peppermint Tea
Botanical Name	Mentha spicata	Mentha x piperita
Flavor Profile	Mild, sweet, and subtle minty flavor	Strong, pungent, and highly mentholated taste
Menthol Content	Very low	High, responsible for its strong cooling sensation
Primary Use	Hormonal balance (PCOS), digestion, relaxation	Digestive issues (IBS), headaches, congestion
Effect on Androgens	Anti-androgenic effects (lowers testosterone)	Not known for anti-androgenic effects
Daily Safety	Generally safe in moderation (1-2 cups)	Generally safe, but high menthol can be an issue

Recommendations for Safe Daily Consumption

For the average healthy adult, incorporating 1-2 cups of spearmint tea into a daily routine is considered safe and is unlikely to cause adverse side effects. For those targeting specific conditions like PCOS, studies suggest a moderate daily intake is effective. However, it is essential to listen to your body and start with a single cup to monitor your reaction.

Mindful Dosing: Stick to moderate amounts. Most studies reporting benefits use 2-3 cups a day, while potential side effects from excessive intake are more likely with higher, concentrated doses.
Observe Your Body: Pay attention to any signs of digestive discomfort, allergic reactions, or changes related to your specific health conditions.
Professional Guidance: If you have underlying health issues, are taking medications, or are pregnant or breastfeeding, consulting a doctor is the most responsible course of action before starting a daily regimen.

Conclusion

For most healthy adults, drinking spearmint tea daily in moderation is safe and can be a beneficial addition to a healthy lifestyle. Its documented effectiveness in managing hormonal imbalances, particularly for women with PCOS, and its long-standing use as a digestive aid make it a valuable herbal remedy. However, those with pre-existing conditions such as GERD, liver or kidney disease, or who are pregnant should proceed with caution and seek professional medical advice. By understanding the potential benefits and risks, you can enjoy a refreshing cup of spearmint tea responsibly.

Visit the Cleveland Clinic for more on spearmint tea benefits.

Frequently Asked Questions

For most healthy adults, drinking 1 to 2 cups of spearmint tea per day is considered safe and moderate. Some studies on conditions like PCOS have used up to 2 to 3 cups daily.

No, spearmint tea is generally well-tolerated. Side effects are rare but can occur, especially with excessive intake. These may include digestive upset, allergic reactions, or hormonal effects.

Men can drink spearmint tea daily, but they should be aware of its anti-androgenic effects. Excessive consumption could potentially lower testosterone levels, though moderate intake is not typically a concern.

While moderate tea consumption is generally safe, large amounts of spearmint, particularly in concentrated supplement form, could potentially harm the liver and kidneys, especially for individuals with pre-existing conditions. It is best to consult a doctor if you have liver or kidney issues.

Spearmint tea is caffeine-free and generally promotes relaxation, making it a good choice for winding down before bed. It does not typically interfere with sleep and may even help reduce stress.

The time to see effects can vary depending on the condition being targeted. For hormonal issues like PCOS, some studies show changes in testosterone levels within 5 days, though noticeable changes in symptoms like hirsutism may take longer, often a month or more.

Both can help with digestion. Peppermint tea has a higher menthol content and is often preferred for relieving symptoms of IBS, while spearmint tea is known for its mild, soothing antispasmodic properties that can help with bloating and nausea.