Spearmint tea has mild effects on hormones and digestion, with the strongest evidence behind its use for excess facial hair in people with PCOS

Spearmint tea is brewed from the leaves of the spearmint plant and tastes milder and sweeter than peppermint. The research on what it does is real but narrow: most studies focus on people with polycystic ovary syndrome (PCOS) who experience unwanted facial hair, and the results show a measurable reduction after drinking it daily for weeks. Beyond that, the claims thin out. You'll see spearmint tea marketed for skin clarity, digestion, and hormone balance, but the evidence for those uses is either limited or comes from test-tube studies that don't always translate to what happens in your body.

What matters is knowing which effects have actual human studies behind them and which are extrapolation. This guide walks through what the research shows, how to use spearmint tea if you want to try it, and what realistic timelines look like.

Key Takeaways

  • Spearmint tea has been studied most thoroughly for reducing facial hair in people with PCOS, with effects appearing after 3 to 6 months of daily drinking.
  • The active compounds in spearmint (flavonoids and tannins) affect hormone levels in the blood, but the effect is modest and individual results vary widely.
  • Claims about spearmint tea improving acne, digestion, or general hormone balance lack the same level of research evidence and should be treated as exploratory rather than proven.
  • A typical dose is one to two cups of brewed tea daily, and the tea is generally safe for most people, though it may interact with certain medications.
  • Spearmint tea works slowly—if you're looking for quick results, this is not the tool; if you're willing to commit to daily use for months, it may be worth trying.

How spearmint affects hormones in PCOS-related hair growth

The strongest research on spearmint tea comes from studies on people with PCOS who have excess facial or body hair (hirsutism). PCOS causes the body to produce higher levels of androgens—male hormones like testosterone—and spearmint appears to lower free testosterone in the blood. In a 2015 study published in Phytotherapy Research, people who drank two cups of spearmint tea daily for 30 days showed a measurable drop in free testosterone compared to a control group. Other studies have followed people for longer periods and found that the reduction in hair growth becomes noticeable after 3 to 6 months.

The mechanism is not fully understood, but spearmint contains compounds called flavonoids that may block enzymes involved in testosterone production. The effect is real but modest—it's not a replacement for medication like spironolactone, which is prescribed specifically for this purpose. If you have PCOS and are considering spearmint tea, think of it as a complement to other management strategies (diet, exercise, medical treatment) rather than a standalone solution.

One important note: the studies that show results used consistent daily dosing over weeks or months. Drinking spearmint tea occasionally will not produce the same effect. If you want to test whether it works for you, commit to at least two cups daily for 12 weeks before deciding whether to continue.

What the research says about acne and skin clarity

Spearmint tea is often recommended for acne, and the logic is straightforward: if it lowers androgens, and androgens can trigger acne, then spearmint should help clear skin. The problem is that this chain of reasoning has not been tested in rigorous human studies. There are test-tube studies showing that spearmint extracts have antimicrobial properties, but test-tube results rarely predict what happens when you drink tea.

One small study from 2016 looked at spearmint tea and acne in people with PCOS and found some improvement, but the study was small (only 40 participants) and did not include a proper control group. That's not enough evidence to say spearmint tea treats acne. If you have acne and want to try spearmint tea, do so with the understanding that you're experimenting, not following a proven treatment. Acne has many causes—hormones are one of them, but so are bacteria, inflammation, and genetics—and spearmint addresses only one angle.

Digestion, bloating, and stomach comfort

Spearmint tea is sometimes used for digestive complaints like bloating, gas, and stomach discomfort. The basis for this is that spearmint, like peppermint, contains menthol and other compounds that can relax smooth muscle in the digestive tract. Peppermint has stronger evidence for this effect than spearmint does—peppermint is the one most often studied for irritable bowel syndrome and general digestive comfort.

Spearmint contains less menthol than peppermint, so if digestive relief is your goal, peppermint is the more evidence-backed choice. That said, spearmint is gentler and less likely to trigger reflux in people who are sensitive to menthol. If you find peppermint too strong or it worsens your reflux, spearmint is a reasonable alternative to try. Brew it hot and drink it after meals, and give it a few weeks to see whether it makes a difference for you.

How to brew and dose spearmint tea

Spearmint tea is sold as loose leaf, tea bags, or dried leaves. The standard dose in research studies is two cups daily, made by steeping one teaspoon of dried spearmint (or one tea bag) in 8 ounces of hot water for 5 to 10 minutes. You can drink it hot or let it cool and drink it cold. Consistency matters more than the exact amount—the studies that showed results used daily dosing, not occasional use.

If you're new to spearmint tea, start with one cup daily and increase to two if you tolerate it well. Some people report mild side effects like nausea or stomach upset when they first start, and these usually fade within a few days. The tea has a naturally sweet, mild flavor and doesn't need added sweetener, though you can add honey or lemon if you prefer.

Store dried spearmint in an airtight container away from heat and light. Loose leaf stays fresher longer than tea bags, but either works. Most dried spearmint stays potent for 6 to 12 months if stored properly.

Who should avoid spearmint tea or use it cautiously

Spearmint tea is generally safe for most people, but a few groups should be cautious. If you are pregnant or breastfeeding, there is not enough research to say whether spearmint is safe, so it's best to avoid it. If you have low blood pressure or take blood pressure medication, spearmint may lower blood pressure further, so check with your doctor before adding it to your routine.

Spearmint can interact with certain medications, particularly those metabolized by the liver. If you take medications for thyroid disease, diabetes, or hormonal conditions, mention spearmint tea to your doctor or pharmacist before starting. People with kidney disease should also check first, as the body processes the compounds in spearmint through the kidneys.

If you are allergic to plants in the mint family (peppermint, basil, oregano), you may react to spearmint as well. Start with a small amount and wait a few hours to see whether you have any reaction.

Realistic timelines and what to expect

If you're considering spearmint tea for PCOS-related hair growth, expect to wait 3 to 6 months before seeing noticeable results. The hormone shift happens in the blood within weeks, but hair growth is slow—existing hairs have to fall out naturally and be replaced by finer ones. This is not a fast intervention. If you're looking for quick results, prescription medications or professional hair removal are better options.

For other uses like digestion or skin clarity, the timeline is less clear because the research is weaker. Some people report feeling less bloated or noticing clearer skin within a few weeks; others see no change. The only way to know whether it works for you is to try it consistently for at least 8 to 12 weeks and pay attention to what changes.

Keep a straightforward log if you're tracking a specific effect—note the date you start, how many cups you drink daily, and any changes you notice. This helps you separate real effects from wishful thinking and gives you concrete information to share with your doctor if you want to discuss it.

Frequently Asked Questions

Is spearmint tea better than peppermint tea?

They're different. Peppermint has stronger evidence for digestive relief and contains more menthol. Spearmint has the most research for lowering androgens in PCOS. Choose based on what you're trying to address: peppermint for digestion, spearmint if you're concerned about hormone-related hair growth or acne.

Can I drink spearmint tea if I'm on birth control?

Spearmint lowers androgens, which is the opposite of what some birth control pills do. If you take birth control for PCOS or hormone regulation, spearmint may amplify the effect. Talk to your doctor before adding it, especially if your birth control dose was carefully adjusted for your needs.

How much spearmint tea is too much?

The studies used up to two cups daily with no serious side effects reported. Drinking more than that is not studied, so there's no evidence it's harmful, but there's also no evidence it's more effective. Stick to one to two cups daily.

Will spearmint tea work if I have PCOS but no excess hair?

The research specifically studied people with hirsutism (excess hair growth). If you have PCOS without that symptom, spearmint's effects on your hormones may not translate to a noticeable change you care about. It might still lower androgens, but you won't see the same measurable outcome.

Can I use spearmint tea instead of seeing a doctor about hormonal issues?

No. Spearmint tea is a mild intervention with modest effects. If you have PCOS, irregular periods, or other hormone-related concerns, you need a medical evaluation and a treatment plan from a doctor. Spearmint tea can be part of that plan, but it's not a replacement for diagnosis and care.