Spearmint, also known as Mentha spicata, is a captivating perennial similar to peppermint and part of the mint family. Common names for this herb include Garden mint, Lamb’s mint, Our Lady’s mint, Spire mint, and Sage of Bethlehem (1). It has radiant green leaves pointed with lavender flower spikes that can grow up to four inches long and is native to the Mediterranean.

Research-Backed Health Benefits of Spearmint

Spearmint has a pleasantly sweet flavor and is frequently used to flavor toothpaste, mouthwash, chewing gum, and candy. Spearmint is a highly aromatic plant valued for culinary, medicinal, and cosmetic use (2). Benefits of spearmint include:

Highly Nutritious

Our body needs nutrients to flourish. Without vital vitamins and minerals, our bodies won’t function properly. Both fresh and dried peppermint leaves contain fiber, calcium, iron, magnesium, phosphorus, potassium, zinc, manganese, folate, protein, and vitamins A and C (3,4). Additionally, two tablespoons of spearmint can provide approximately two percent of the recommended daily intake (RDI) of vitamin C, a potent antioxidant important for overall well-being (5).

Rich in Antioxidants

Antioxidants can help fight damage from harmful free radicals. The buildup of free radicals can lead to oxidative stress, which is linked to chronic diseases such as cancer and heart disease (6). Spearmint contains antioxidant compounds like rosmarinic acid, flavones, and flavanones, such as limonene and menthol (7). One study concluded:

“The results showed that when the volume fraction (V/V) of spearmint essential oil was 1%, its antioxidant capacity was the strongest, and its scavenging rates of superoxide anion radical and hydroxyl radical were 50.94% and 90.11% respectively; When the volume fraction (V/V) of spearmint hydrosol was 100%, its antioxidant capacity was the strongest, and its scavenging rates of superoxide anion radical and hydroxyl radical were 47.65% and 45.60% (8).”

In studies, spearmint extract prevented fat oxidation in meat and was as effective as the synthetic antioxidant butylated hydroxytoluene (BHT), proving excellent antioxidant activity against free radicals (9).

Antibacterial Properties

An antibacterial property is when a substance, or in this case, an herb, can destroy or suppress the growth and reproduction of bacteria (10). Studies have found that spearmint essential oil is effective against several harmful bacteria types, including Gram-positive and Gram-negative bacteria and one Candida species (11). Another study found spearmint essential oil effective against eleven Lamiaceae species, including Coridothymus capitatus L., Lavandula stoechas L., Lavandula angustifolia Mill., Mentha spicata L. subsp. condensata, Origanum syriacum L., Rosmarinus officinalis, Salvia fruticosa Miller., Satureja cuneifolia Ten., Satureja thymbra L., Thymbra spicata L., and Vitex agnus-castus L. (12).

May Ease Digestive Upsets

Digestive upsets are classified as digestive problems such as chronic constipation, food intolerances, gastroesophageal reflux disease (GERD), and inflammatory bowel disease (IBS), among many others (13). Spearmint is frequently utilized to relieve digestive upsets such as indigestion, nausea, vomiting, and gas. One study found participants with irritable bowel syndrome (IBS) who took a product containing spearmint, lemon balm, and coriander (cilantro seed) along with loperamide for diarrhea experienced remarkably lower abdominal pain and discomfort than the placebo group (14). In another study, when spearmint essential oil was topically applied, there was a significant reduction in the incidence of nausea and vomiting compared to the placebo group (15).

May Reduce Stress

Evidence suggests that acute and chronic stress is associated with increased inflammatory activity and how someone focuses on negative thoughts or events (16). If this is not taken care of, long-term and chronic inflammation can lead to many health complications, such as cancers, rheumatoid arthritis, atherosclerosis, heart disease, periodontitis, and much more (17).

Thankfully, spearmint tea may help promote relaxation. Spearmint alleviates stress because the leaves of this plant contain menthol, which has a relaxing, sedative-like effect on the body. It’s assumed that spearmint encourages relaxation and eases stress by interacting with GABA receptors, the neurotransmitters that reduce nerve activity in the brain (18). In an animal study, spearmint extract reduced anxiety and enhanced rat sleep quality (19).

May Help Arthritis

Arthritis is a common disorder characterized by inflammation of the joints (20). Thankfully, spearmint may help relieve joint pain caused by arthritis. An extensive review of animal and human studies concluded that spearmint essential oil had pain-relieving effects (21). Another study found that people with knee arthritis who consumed spearmint tea twice daily had diminished pain while decreasing stiffness and physical disability (22).

May Help Control Diabetes & Blood Sugar Levels

As of 2020, 34.2 million (1 in 10) Americans have diabetes, and another 88 million (1 in 3) Americans have prediabetes (3). Thankfully, spearmint tea may help decrease blood sugar levels in people with diabetes. In an animal study, diabetic rats administered 9 mg of spearmint extract per pound of body weight daily had remarkably lower blood sugar levels (24). In another animal study, diabetic rats given 136 mg per pound of body weight per day of spearmint extract showed a 25% reduction in blood sugar levels (25). Although animal studies have shown promising results, human-based studies on this potential effect are lacking.

May Promote Heart Health

Unfortunately, heart disease is the world’s number one cause of death (26). Due to the incredibly complex determinants of heart disease and various possible contributions, it’s hard to pinpoint an exact way to prevent it. Still, you can at least take steps to lower your overall risk. That’s where spearmint may come in.

In studies, spearmint’s compound, (-)-carvone, behaved similarly to calcium-channel blockers, the pharmaceutical drug used to treat high blood pressure (27). In fact, in one animal study, (-)-carvone was 100 times more potent at easing blood vessel contractions than verapamil, a commonly used blood pressure pharmaceutical drug (28). Although animal studies have shown promising results, human-based studies on this potential effect are lacking. Nonetheless, studies indicate spearmint essential oil’s antioxidant, antidiabetic, and antimicrobial potential could make them an extraordinary source for preventing cardiovascular diseases (29).

May Balance Hormonal Imbalances

Hormonal imbalances occur when there is too much or too little hormone(s) in the blood. Depending on which hormone is out of range, it can lead to weight changes, lower sex drive, and acne (30). Hormone imbalances can be caused by fluctuating levels caused by stress and certain medications, including steroid use (31). Thankfully, spearmint can ease stress and balance hormones.

In an animal study, spearmint essential oil reduced testosterone and ovarian cysts while enhancing the number of viable eggs in rat ovaries (32). Human studies found spearmint can decrease male hormones like testosterone while increasing female hormones necessary for ovulation, such as luteinizing hormone (LH), follicle-stimulating hormone (FSH), and estradiol (33). Additionally, a study discovered women with polycystic ovary syndrome (PCOS) who drank spearmint tea twice a day had reduced testosterone levels and increased LH and FSH levels compared to the placebo group (34).

May Improve Brain Functionality

Brain functionality includes speech, judgment, thinking and reasoning, problem-solving, emotions, and learning, amongst many other functions (35). There’s some evidence that spearmint may help improve memory. In animal studies, mice given a spearmint extract encountered enhanced learning and memory, as revealed by their adequate execution on a maze test (36). In human studies, memory-impaired seniors who supplemented 900 mg of spearmint extract daily experienced a 15 percent improvement in their available memory (37).

Safety Information, Contraindications & Interactions

Surprisingly, mainstream sources aren’t anti-spearmint but have some incorrect and unsafe safety information. They claim that although spearmint and its oil are commonly consumed in foods, they are possibly unsafe when taken by mouth in large amounts while pregnant and breastfeeding. They note very large doses of spearmint tea might damage the uterus; they caution against using large amounts during pregnancy and sticking to food amounts while breastfeeding. They also mention that spearmint is possibly safe when used as a medicine in the short term and is usually well tolerated (38).

Unfortunately, trusted herbalist Richard Whelan doesn’t have a spearmint herbal profile, but Dr. Axe says spearmint is safe for most people when consumed in amounts commonly found in food. However, in large doses, it may harm the liver or kidneys in those with liver or kidney disease.

It is also considered safe when used appropriately as a medicinal substance or applied topically to the skin. Spearmint may reduce milk supply in breastfeeding mothers. Although it’s not as common as people think, it’s important to note for those with spearmint sensitivity. Additionally, Dr. Axe warrants caution while pregnant due to potential uterus damage and recommends avoiding large amounts during pregnancy (39). I was able to find a study confirming these risks during pregnancy that states:

“Mint tea consumption during pregnancy has a negative effect on maternal weight gain and certain postnatal morphometric parameters, more prominently in female progenies. Therefore mint (Mentha spicata L.) tea consumption during pregnancy calls for caution (40).”

As for spearmint essential oil, aside from the precaution to never use essential oils internally or undiluted, trusted aromatherapist Wendy Robbins notes a low risk of skin sensitization but still recommends a diluted dermal maximum of 1.7%. Additionally, she mentions spearmint oil is a potential mucous membrane irritant (41). Finally, spearmint essential oil is safe for breastfeeding, pregnancy, children, dogs, and horses.

How to Use Spearmint & Product Recommendations

I try to buy herbs locally when I make herbal remedies. When buying locally isn’t an option, I typically purchase from one of the following brands I trust:

• Anthony’s Goods
• Frontier Co-op
• Starwest Botanicals

Looking for additional herbal suppliers? Check out my post, 3 Ways to Source Herbs.

I haven’t made many herbal remedies with spearmint aside from my mint-infused coconut oil (recipe coming soon) and spearmint infusions (tea), but I recommend a few herbal products, including:

• Gaia Herbs’ Nootropic Focus are vegan liquid phyto-capsules offering brain support to stay sharp and sustain clear concentration. This soothing herbal blend of saffron, lemon balm, and spearmint helps maintain focus amidst distractions in a fast-paced life.
• MaryRuth’s Adrenal & Focus for Adults is a tincture formulated to combat adrenal exhaustion, help your body handle stress, calm the nervous system, and support your ability to focus.
• MaryRuth’s Focus & Attention for Kids contains herbs to assist your child’s mind and body by helping the body better manage stressors, calm the nervous system, and support cognition. These easy-to-take drops allow for focus, attention, and relaxation.
• Plant Therapy’s Spearmint Essential Oil and Organic Spearmint Essential Oil have cooling properties that provide a refreshing energy boost while helping improve concentration and ease emotional agitation.
• Plant Therapy’s Tension Relief Pre-Diluted Roll-On helps fight off tension headaches that we all get. Whether from stress, dehydration, sinus pressure, lack of sleep, or muscle tension, this essential oil blend can help soothe and calm the body and mind while melting away headache-related symptoms.
• The Brothers Apothecary’s Digest Well focuses on settling the stomach, supporting a healthy immune system, and relieving the body of occasional aches and pains — all in one capsule.
• The Brother’s Apothecary’s Herba Mate combines yerba mate and organic spearmint for clean-burning energy and focus. This refreshing, uplifting, and inspiring CBD tea provides a centered, focused drinking experience, perfect for charging you in the morning or powering through an afternoon slump.
• The Brother’s Apothecary’s Mellow Mint is a crisp and refreshing CBD tea inspired by the birthplace of The Brothers Apothecary. This blend combines two regional flavors: refreshing NW-grown Peppermint and Spearmint. Every cup helps soothe the stomach and refresh the senses.

Product Disclaimer

Product recommendations are affiliate links. I do not own or make these products. Recommendations are selected according to ingredients at the time article was written and can change at any time. I encourage you to double-check ingredients and research each company to ensure they’re suitable for your journey.

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