Discover the potential benefits of spearmint tea. This naturally sweet, caffeine-free beverage might help with digestion, reduce inflammation, and even support memory. Learn more about how spearmint tea may boost your wellness.
Move over peppermint, there’s a lighter, sweeter mint that’s ready for teatime.
Steeping dried spearmint leaves (akaMentha spicata)makes a refreshing cup of tea that may come with some impressive benefits.
Grab amug, pour some spearmint tea, and let’s see what science says about those wellness perks.
1. Spearmint tea is naturally sugar-free
Because it contains less of that sharp, cooling menthol,spearminthas a smoother, sweeter profile than peppermint or plain ol’mint. But all that flavor is completely free ofsugar. That’s good news for anyone trying tocut the sweet stuffor watching their sugar intake.
A cup ofspearmint teamade with ateaspoonof dried spearmint leaves is also naturally low calorie and low carb if you need a bevvy that’s not justhot water.
2. It contains no caffeine
Unlike decafgreen teaorblack tea, decaf spearmint tea hasn’t gone throughdecaffeinationprocessing. That’s because spearmint tea is a naturally caffeine-freeherbal tea.
TBH,caffeinehas its perks. But consuming too much of the stuffcan lead to:
So, spearmint teawon’tadd to your caffeine load.
3. It’s packed with antioxidants
Spearmint tea’s benefits aren’t limited to what it doesn’t contain. It’s practically swimming withantioxidants— compounds that combatfree radicalsthat damage your cells.
Researchfrom 2016 tells us that spearmint contains severalantioxidants, including rosmarinic acid, flavones, and flavanones like limonene and menthol.
Older researchalso found that spearmint extract effectively slowed free radical activity in meat. But since this study involved spearmint extract rather than spearmint tea, temper your expectations. It’s not 10/10 proven.
4. Spearmint tea may calm an upset stomach
There’s limited research on whether spearmint tea soothes anupset stomach, but anecdotal evidence abounds.
One2013 studyfound that a compound found in spearmint called (-)-carvone has a relaxing effect on intestinal spasms. However, the research is older and wasn’t focusedspecificallyon spearmint tea.
We need more studies to confirm how and why spearmint tea quellsnausea, indigestion, and the like.
But herbal tea is a pretty low risk way to calm a sensitive stomach, so it’s worth a try!
5. It might help you lower high blood pressure
Remember (-)-carvone, that Space Age-sounding compound found in spearmint? Well, itsantispasmodic effectthat helps prevent muscle spasms closely mimics the effect of blood pressure meds.
These kinds of insights are promising, but they’re not conclusive. We need more research to confirm if and how much spearmint tea could dial down blood pressure. But for now, there’s no harm in sipping!
6. Spearmint might soothe congestion and inflammation
Spearmint tea has a natural cooling effect, which can feel like heaven forsore throatsandgunky sinuses.
Beyond anecdotal feels,studiesshow the anti-inflammatory effects of the rosmarinic acid in spearmint might help lower inflammation.
So while spearmint tea is no cure for thecommon cold, it may be a helpful way to soothe congestion and inflammation.
7. It might reduce unwanted facial hair in women
If you’re seeking a natural solution for excessive facialhair growth— akahirsutism— it might help to put on the kettle.
A 5-daystudyof 21 women who drank 2 cups of spearmint tea per day resulted inlower testosterone levels. While 5 days isn’t long enough to notice a change infacial stubble, the hormone shift indicates less chance of repeated hair growth.
In a2010 studyof 41 women, those who drank 2 daily cups of spearmint tea for 30 days did report a reduction in facial hair.
Are these studies too short or tiny to confirm the link between spearmint tea and hirsutism? Yes. But the results are promising.
8. Spearmint tea dials down PCOS symptoms
Hormone imbalancesfrom polycystic ovary syndrome (PCOS) can play dirty with your hair,mood,weight, and more. But spearmint tea might be able to help.
Researchfrom 2010 suggests that drinking 2 cups of spearmint tea per day could reduce testosterone levels.
More research is needed to confirm this benefit, of course, but it’s a start.
9. It may help you relax
No, we don’t just mean because it’s so cottagecore to curl up under ablanketwith a cup o’ tea and a cozyromance novel. Spearmint might just physically relax your body.
Researchon rats suggests that ingesting spearmint can decreaseanxiety. Of course, rats are not people — and spearmint leaves or extract aren’t quite the same as spearmint tea. So more research is needed to prove this link.
Menthol, which is present in the spearmint leaves steeped for tea, is alsoknownto trigger mildsleepinessand relaxation.
10. Spearmint tea may help your memory
We can’t guarantee sipping spearmint tea will help you remember where you left your keys, but research shows spearmint has properties that might help improve memory.
A2016 studyof mice found spearmint extract helped improve learning and memory in a maze test. Not exactly proof since no humans were running through this mazeordrinking tea, but an interesting link.
When it comes to actual human studies, a2018 studyon older adults with impaired memory found supplements containing spearmint extract helped improve working memory by 15 percent.
Still, we need more info to know for sure if drinking spearmint tea truly helps memory.
11. It may help soothe joint pain
Got stiff,swollen joints? Osteoarthritis — basically, the gradual thinning of the cushiony cartilage between bones — can be a literal pain. But spearmint tea might be able to help!
In one2014 studyof 62 people withosteoarthritis, participants who drank spearmint tea with high rosmarinic acid content experienced a significant decrease in joint pain and stiffness. A bonus: Folks who drank spearmint tea from the supermarket also experienced an improvement in joint stiffness (just not pain).
Of course, researchers need to perform more, broader studies to understand how much spearmint tea can loosen up those stiff, inflamedkneesand knuckles.
12. It’s easy to make
Wanna take a break from your morning jolt juice or jittery java? Try spearmint tea! Even if you’re not interested in giving up caffeine, this refreshing tea makes a great late-afternoon or evening pick-me-up.
You can get your hands on spearmint tea leaves in the form of prepackaged tea bags, loose-leaf spearmint tea, or grow and dry your own. (FYI: spearmint tea bags are often mixed with green tea leaves, so peep that label if you want the real deal.)
Here’s how to make a cup of this light, sweet bevvy at home:
If you prefer iced tea, simply chill the fresh tea before sipping. Avoid cooling it quickly with ice or you’ll dilute the tea.
The takeaway
Spearmint tea is a beverage made by steeping dried spearmint leaves in hot water. It’s refreshing and naturally sweet. But this antioxidant-rich, caffeine-free tea also packs some benefits.
While it’s not a completely proven treatment for anything, this home remedy may help your stomach aches, sinus congestion, and more.
