What happens if I drink spearmint every day? Benefits, risks, and everything in between

October 21, 2025 •

4 min read

According to research, drinking two cups of spearmint tea daily can have positive effects on hormones and digestion for many individuals. So, what happens if I drink spearmint every day? The effects range from balancing hormones to aiding digestion, but it's not without considerations for some health conditions.

Quick Summary

Daily spearmint tea consumption is generally safe for most, offering benefits like hormonal regulation, improved digestion, and antioxidant support. Excessive intake can cause side effects, and caution is advised for individuals with certain health issues.

Key Points

Hormone Balancing: Regular intake, especially 2 cups daily, may help reduce androgen levels in women with PCOS, improving symptoms like acne and hirsutism.
Digestive Aid: Spearmint tea can soothe stomach muscles, providing relief from common digestive issues such as bloating, indigestion, and gas.
Antioxidant Source: Rich in beneficial antioxidants like rosmarinic acid, spearmint tea helps protect the body's cells from oxidative stress and inflammation.
Memory and Stress: Some studies indicate that regular consumption may lead to improvements in working memory and offer a natural, calming effect for stress relief.
Daily Consumption: While generally safe for most, excessive intake should be avoided. A moderate intake of 1-2 cups per day is often recommended.
Potential Risks: Individuals with GERD, liver, or kidney conditions should be cautious, as should pregnant or breastfeeding women, and should consult a doctor before starting daily use.

The Positive Effects of Daily Spearmint Tea

Spearmint tea, derived from the Mentha spicata plant, is a caffeine-free herbal beverage prized for its refreshing taste and array of health-promoting compounds, such as rosmarinic acid and flavanones. Incorporating it into a daily routine can offer several potential wellness benefits, backed by a growing body of research.

Hormonal Regulation for Women

One of the most notable and well-researched benefits of daily spearmint tea is its potential anti-androgenic effect, which can help regulate hormones in women. This makes it a popular natural remedy for managing symptoms associated with polycystic ovary syndrome (PCOS), a condition often characterized by elevated male hormones (androgens).

Reduced Androgen Levels: Studies have shown that consuming two cups of spearmint tea daily can lead to a significant decrease in free and total testosterone levels in women with PCOS.
Improved PCOS Symptoms: This hormonal shift can help alleviate symptoms like hirsutism (excessive facial and body hair), hormonal acne, and irregular menstrual cycles.

Aiding Digestion and Gut Health

For those with sensitive stomachs, spearmint tea can be a soothing and effective digestive aid. The herb contains carvone, a compound with antispasmodic properties that can help relax the muscles of the digestive tract.

Relieves Gas and Bloating: By relaxing the stomach muscles, spearmint tea can help ease discomfort from bloating, gas, and indigestion.
Combats Nausea: It is a traditional remedy for nausea and upset stomachs, and some evidence suggests it may help reduce symptoms related to chemotherapy or pregnancy.

Rich in Antioxidants

Like many herbal teas, spearmint is a potent source of antioxidants. These compounds help protect your body from damage caused by free radicals and oxidative stress, which are linked to numerous chronic diseases.

Rosmarinic Acid: Spearmint is rich in rosmarinic acid, a powerful antioxidant and anti-inflammatory compound that contributes to its therapeutic effects.
Cellular Protection: Regular intake can help support cellular health and reduce inflammation throughout the body.

Potential Cognitive Boost

While more research is needed, some studies suggest that spearmint may offer cognitive benefits, particularly for memory. A study on older adults with memory impairment showed a 15% improvement in working memory after consuming spearmint extract daily. For a milder, non-concentrated effect, daily tea consumption might offer similar, though less pronounced, benefits.

Potential Side Effects and Who Should Avoid It

While generally safe, a daily spearmint tea habit is not suitable for everyone, and excessive intake can have drawbacks.

Overconsumption and Digestive Distress

Drinking too much spearmint tea can cause digestive upset for some individuals. While rare, high intake could lead to side effects such as nausea or diarrhea. Stick to recommended amounts, such as one to two cups daily, to minimize this risk.

Worsening Acid Reflux

Mint is known to relax the lower esophageal sphincter, the muscle that prevents stomach acid from flowing back into the esophagus. For individuals with gastroesophageal reflux disease (GERD) or acid reflux, this relaxation can worsen symptoms like heartburn. If you have a history of GERD, it's wise to limit or avoid mint-based products, including spearmint tea.

Caution with Medications

Spearmint contains active compounds that could potentially interact with certain medications. This includes drugs that affect hormones, blood pressure, or are used for digestive issues. Always consult a healthcare provider before adding spearmint to your daily routine, especially if you take prescription medication.

Special Populations

There is a lack of sufficient evidence regarding the safety of concentrated spearmint products, such as supplements, for certain populations.

Pregnancy and Breastfeeding: It is recommended that pregnant and breastfeeding women avoid consuming large amounts of spearmint or concentrated extracts. Consult a doctor for guidance.
Liver and Kidney Issues: Individuals with existing liver or kidney disorders should be cautious and speak with a healthcare provider before daily consumption, as high doses may pose a risk.

Spearmint vs. Peppermint Tea: A Quick Comparison


Feature	Spearmint Tea	Peppermint Tea
Flavor Profile	Mild, sweet, and slightly fruity with a softer mint flavor due to low menthol.	Strong, bold, and more intense with a powerful menthol kick.
Key Compound	Carvone; lower menthol content.	High menthol content.
Hormonal Effects	May help lower testosterone levels, beneficial for PCOS.	Not primarily known for hormone-balancing properties.
Digestive Impact	Gentle digestive aid, good for soothing upset stomach, gas, and bloating.	Stronger digestive benefits, often recommended for IBS symptoms.
Respiratory Relief	Gentle clearing effect, less pronounced than peppermint.	Strong decongestant properties due to higher menthol.

How Much Spearmint Tea is Safe Daily?

For most adults, drinking one to two cups of spearmint tea daily is considered a safe and moderate intake. This amount has shown benefits in clinical studies for hormonal balance without significant risk of side effects for healthy individuals. Some women with PCOS have seen results even after just a few days of consuming two cups daily. However, as with any herbal remedy, it is wise to start with a smaller amount and monitor your body's response.

Conclusion: The Daily Spearmint Tea Habit

Drinking spearmint tea every day can be a rewarding addition to a wellness-focused diet, offering significant benefits particularly for hormonal balance in women with conditions like PCOS. Its anti-androgenic properties, combined with its digestive and antioxidant effects, make it a valuable herbal remedy. While generally safe, moderation is key, and it is crucial for those with underlying health issues like GERD, liver, or kidney problems to exercise caution. Consulting a healthcare provider before starting a daily regimen is always the safest approach, ensuring you can enjoy the refreshing taste and potential health perks without unwanted side effects.

For more detailed information on herbal medicines, you can visit the National Institutes of Health (NIH) website.

Frequently Asked Questions

For most healthy adults, drinking one to two cups of spearmint tea daily is generally considered safe and beneficial. However, individuals with certain health conditions should exercise caution.

Yes, particularly hormonal acne. Studies suggest its anti-androgen properties can help balance hormones, which may in turn lead to a reduction in breakouts.

Studies often base their findings on a moderate daily intake, typically two cups per day, to observe effects on hormonal balance.

Yes, research shows that it may help lower androgen levels, such as testosterone, in women. This can be beneficial for those with conditions like PCOS.

Yes, men can safely drink spearmint tea. While studies highlight its anti-androgenic benefits for women's hormonal issues, there is no evidence of negative effects on men's health from moderate, daily consumption.

Excessive consumption can lead to digestive upset like nausea or diarrhea. It may also worsen symptoms for individuals with GERD or those with pre-existing kidney or liver issues.

Pregnant and breastfeeding women should consult a healthcare provider before consuming spearmint tea, particularly in large doses or concentrated forms, due to a lack of conclusive safety research.

Spearmint has a milder, sweeter flavor with lower menthol content and is specifically noted for its hormone-balancing effects. Peppermint is bolder with higher menthol, known more for its stronger respiratory and digestive benefits.