What Time of Day Should I Take Spearmint?

November 27, 2025 •

3 min read

Spearmint has been used for centuries across various cultures to treat everything from indigestion to hormonal imbalances. Understanding what time of day should I take spearmint can significantly enhance its therapeutic effects for your specific health goals, whether seeking hormonal balance or improved sleep.

Quick Summary

The ideal time to consume spearmint depends on your health goal; morning supports digestion and metabolism, after meals aids bloating, and evening promotes relaxation and sleep. Consistency is key for hormonal benefits like lower testosterone and reduced acne.

Key Points

For Hormonal Balance: Drink spearmint twice daily, morning and evening, for consistent effects on lowering androgens like testosterone.
For Better Digestion: A cup after a meal or in the morning can ease bloating, gas, and indigestion.
For Relaxation and Sleep: Consuming a caffeine-free cup in the evening helps promote relaxation and better sleep quality.
Consistency is Crucial: Regular daily intake is more effective than intermittent use, especially for managing hormonal symptoms like PCOS and acne.
Dosage Matters: Most studies recommending spearmint for therapeutic effects suggest two cups per day for optimal results.
Consider Your Form: Spearmint can be taken as a tea or a more concentrated supplement, depending on your health goals and lifestyle.
Consult a Professional: Always seek medical advice before starting, especially if pregnant, breastfeeding, or managing chronic conditions.

Spearmint, a versatile herb known for its milder, sweeter flavor compared to peppermint, offers a host of potential health benefits, ranging from regulating hormones to aiding digestion and improving sleep. However, the key to maximizing these benefits often lies in proper timing. The ideal time to take spearmint is not a one-size-fits-all answer, but rather depends on the specific health outcome you are hoping to achieve. This comprehensive guide breaks down the optimal times for different wellness goals.

Timing Spearmint for Hormonal Balance

For women seeking to address hormonal imbalances, such as those caused by Polycystic Ovary Syndrome (PCOS), timing is crucial for maximizing spearmint's anti-androgenic effects.

Consistency is Key: Research indicates that drinking spearmint tea twice daily is effective for lowering testosterone levels. Therefore, adopting a morning and evening routine is often recommended for consistent hormonal regulation throughout the day and night.
Consider the Follicular Phase: Some studies suggest focusing consumption during the follicular phase of the menstrual cycle (days 1–14) can be particularly effective, though more general daily use is also highly beneficial.
Timeline for Results: While hormonal shifts may occur within five to 30 days, more visible changes, such as reduced hirsutism (facial hair), can take longer, up to 30 days or several months.

Optimizing Spearmint for Digestion

Spearmint's carminative properties make it an excellent choice for soothing digestive issues like bloating, gas, and indigestion. The timing here is directly related to your meals.

Morning: A cup of spearmint tea in the morning can help kickstart your digestive system for the day.
After Meals: Savoring a warm cup after a meal is a traditional and effective way to ease stomach discomfort and promote smoother digestion. This is when the herb’s ability to relax gastrointestinal muscles is most beneficial.

Taking Spearmint for Relaxation and Sleep

Because spearmint is naturally caffeine-free and contains compounds like menthol that have a relaxing, sedative effect, it is a perfect bedtime beverage.

Evening Routine: Drinking a cup about an hour before bed can help your mind and body unwind, preparing you for a restful night's sleep. It helps reduce stress and anxiety, which can often interfere with sleep patterns.
Unwinding: Unlike stimulating caffeinated teas, spearmint aids in promoting restful sleep without disrupting your natural circadian rhythm.

Considerations for Different Spearmint Forms

Spearmint is available in various forms, and the method of ingestion can influence timing.

Spearmint Tea vs. Supplements


Feature	Spearmint Tea	Spearmint Capsules/Extracts
Timing	Versatile: Morning (digestion/metabolism), After meals (bloating), Evening (sleep/relaxation)	Flexible: Can be taken with a meal (recommended), or as part of a daily routine
Concentration	Mild to moderate, depends on steeping time	Highly concentrated dose
Absorption Rate	Faster absorption, effects can be felt more immediately	Slower absorption, sustained effect over time
Therapeutic Use	Best for routine, daily consumption for general wellness or mild issues	Useful for targeted therapeutic purposes like specific hormonal imbalances
Convenience	Requires brewing time and access to hot water	Convenient, portable, and easy to incorporate into a busy schedule

General Best Practices for Taking Spearmint

To get the most out of your spearmint, regardless of your specific goal, remember these tips:

Be Consistent: Regular, consistent intake is far more effective than sporadic use, especially for issues like hormonal imbalances.
Start Small: Begin with one cup daily to see how your body responds before increasing intake to two or three cups per day.
Listen to Your Body: Pay attention to how your body reacts. Some individuals might find the morning cup energizing, while others experience more sedative effects.
Consult a Professional: Always consult a healthcare provider before starting any new herbal supplement, particularly if you have pre-existing conditions like GERD, liver, or kidney disorders, or if you are pregnant or breastfeeding.

Conclusion

Ultimately, the best time to take spearmint is the time that best aligns with your health objectives. A morning cup can support digestion and metabolism, a post-meal brew can soothe bloating, and an evening serving can promote relaxation and sleep. For hormonal issues, a consistent twice-daily regimen is most effective. The versatility of this herb allows you to integrate it into your daily routine in a way that provides maximum benefit for your unique wellness needs.

Frequently Asked Questions

Yes, drinking spearmint tea daily is generally safe for most individuals, with many studies using a daily intake of two cups. However, pregnant women or those with kidney or liver issues should consult a doctor before starting.

Studies primarily show spearmint's anti-androgenic effects in women with hormonal imbalances like PCOS. Men should be cautious with regular consumption, as it may lower testosterone, but some men with high testosterone might benefit under medical supervision.

While some women report initial changes in a few weeks, noticeable improvements in hormonal acne usually require consistent daily consumption for at least 30 to 90 days to see significant results.

For PCOS-related hormone regulation, the best practice is consistent intake throughout the day. Drinking one cup in the morning and another in the evening can help maintain steady hormonal support.

Drinking spearmint tea on an empty stomach in the morning can be beneficial for jumpstarting digestion and metabolism. However, those with sensitive stomachs may prefer to consume it after a meal.

Yes, spearmint is naturally caffeine-free and has mild sedative properties that promote relaxation. Drinking it about an hour before bed can help reduce stress and improve sleep quality.

Spearmint is generally well-tolerated in moderate amounts. Potential side effects can include heartburn (especially with GERD) or, rarely, allergic skin reactions. Excessive doses should be avoided, particularly by those with pre-existing kidney or liver conditions.