From Tea to Essential Oil: How Spearmint May Support Health

Spearmint (Mentha spicata) is one of many species of mint from the Lamiaceae family. Spearmint is considered the oldest of all the mints. It is native to parts of Europe and Asia. Today, spearmint is found across much of the globe, including in North America.

The leaves and essential oil of the spearmint plant are thought to have various health benefits. Compounds found in spearmint, like carvone, flavonoids, and phenolic compounds, may provide antioxidant, anti-inflammatory, and antimicrobial effects, among others.

In traditional medicine, spearmint is used to treat poor digestion, the common cold, asthma, fever, and jaundice. Spearmint has other potential uses, but not all are supported by strong scientific evidence.

Although spearmint is found in peppermint, the two should not be confused. Spearmint should also not be mistaken for wild mint, water mint, Japanese mint, or English horsemint.

This article will discuss the research behind the potential uses of spearmint. It also covers side effects, precautions, dosage, interactions, and other important information you should know before using spearmint.

Uses of Spearmint

Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian, pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease. 

Active compounds in spearmint are thought to provide certain health benefits. Along with other phenolic compounds, rosmarinic acid has been found to act as an antioxidant, fighting off potentially harmful substances in the body.

Another substance in spearmint, carvone, has also been linked to antioxidant activity and provides spearmint with its unique aroma.

Spearmint is often used for conditions like:

• Inflammation
• Hormone imbalance
• Decreased memory
• Digestion issues
• Osteoarthritis
• Nausea and vomiting

Scientific evidence supporting most uses of spearmint is poor.

Evidence surrounding some possible uses of spearmint is outlined below.

Memory

Studies suggest that using spearmint may improve your memory no matter your age.

A study on older adults with age-associated memory impairment found a link between spearmint supplementation and improvements in working memory.

The study randomly assigned 90 male and female participants to take 0 milligrams (mg), 600 mg, or 900 mg per day of spearmint extract. Those who took 900 mg of spearmint per day saw the most significant results, including better memory, mood, and sleep habits.

Another study looked at spearmint's effects in younger, generally healthy adults. Participants aged 18 to 50 were randomized to receive either a placebo (a substance containing no active ingredient) or 900 mg of spearmint extract daily.

Compared to people in the placebo group, spearmint users experienced improvements in both complex and sustained attention, but spearmint had no significant effects on mood, sleep, or overall quality of life.

Hormonal Imbalances

Studies have suggested that spearmint may help with hormonal imbalances in women.

In one study on female rats with induced polycystic ovary syndrome (PCOS), spearmint essential oil lowered testosterone levels (which are commonly high in people with PCOS). Researchers noted that testosterone levels that are too high may inhibit the healthy production of follicles needed to induce ovulation.

A couple of older trials concluded that daily consumption of spearmint tea lowered testosterone and increased levels of luteinizing hormone (LH) and follicle-stimulating hormone (FSH) in females with PCOS. However, the studies included only a small amount of participants, and these results have not been repeated in more recent studies.

Further research should be conducted to confirm the potential role of spearmint in hormonal imbalances and PCOS. Until then, talk with a healthcare provider before using spearmint.

Digestion and Upset Stomach

Spearmint is used in traditional medicine to soothe an upset stomach and aid digestion. Yet, little research supports spearmint as a remedy for digestive troubles.

A small study on people with cancer found that spearmint essential oil may help reduce nausea and vomiting that can be a result of chemotherapy.

Before chemotherapy sessions, participants were randomly chosen to take capsules containing spearmint oil, peppermint oil, or a placebo. Those who used spearmint essential oil or peppermint essential oil capsules experienced significant reductions in nausea and vomiting during treatment compared to those in the placebo group.

According to one review, properties in spearmint essential oil may reduce bloating and gas. Bioactive ingredients like carvone are thought to have pain-reducing and antispasmodic effects that may alleviate the discomfort often brought on by gas. However, human trials examining these effects are scarce.

Due to the lack of well-designed studies, more research should be done further to evaluate spearmint's effects on digestion and upset stomach.

Inflammation and Pain

Research has indicated that spearmint may help alleviate pain and inflammation from osteoarthritis (a type of arthritis in joints and tissues).

In various studies, compounds in spearmint, including carvone, limonene, and menthol, have been shown to reduce osteoarthritis pain. It is thought that these compounds target pain nerves. However, these results have not been confirmed in large-scale human trials.

A small study looked at spearmint tea's effects on knee osteoarthritis. In the study, 62 people were randomized to drink either commercial spearmint tea or spearmint tea with high levels of rosmarinic acid (a compound naturally found in spearmint) for 16 weeks. Both types of spearmint tea were associated with improvements in certain osteoarthritis symptoms, like stiffness and physical disability, but only the high-rosmarinic acid tea significantly reduced pain.

Additional studies that include large groups of people are necessary to confirm spearmint's role in osteoarthritis.

What Are the Side Effects of Spearmint?

You may experience side effects if you use spearmint. However, side effects are rare and spearmint is thought to be safe for most people to use. In fact, the Food and Drug Administration (FDA) has deemed spearmint as generally recognized as safe (GRAS).

A few mild side effects have been reported in studies on spearmint. These include:

• Contact dermatitis (allergic reaction on the skin)
• Heartburn
• Sleepiness or slowed breathing

At this time, there are no reports of severe side effects or adverse events related to using spearmint.

Side effects may be more likely if you take large doses of spearmint. Therefore, it's important to use spearmint exactly as directed and consult a healthcare provider or registered dietitian nutritionist (RDN) regarding proper dosage.

Precautions

Some people may need to limit or avoid using spearmint supplements or teas for various reasons. This is because supplements and teas typically provide larger doses of spearmint than foods flavored with spearmint.

It's recommended that the following groups avoid using large amounts of spearmint:

• People who are pregnant
• People who are breastfeeding
• People with kidney disorders
• People with liver disease

It may be best to avoid using spearmint altogether if you are in one of these groups. Talk with a healthcare provider to better understand any potential risks.

There is an overall lack of safety studies on spearmint. More research is needed to determine if anyone else should avoid using spearmint.

Dosage: How Much Spearmint Should I Take?

Dosage guidelines don't exist for spearmint. This may be due to the limited number of human trials on spearmint's potential uses.

Typically, spearmint dosage varies from product to product. Spearmint dosage may also be individualized depending on your reason for using it and other factors, like age.

A wide range of doses have been used in spearmint studies. A study on spearmint for people with memory impairment provided doses of 600 mg or 900 mg per day. Both doses were considered safe and provided positive effects on memory.

For nausea and vomiting caused by chemotherapy, just two drops of spearmint essential oil given in a capsule provided benefits for participants in one study. Generally speaking, though, a typical adult dose of spearmint is 900 mg for up to 90 days or two cups of spearmint tea for up to 16 weeks.

It's best to follow dosage directions on the supplement label or talk with a healthcare provider about dosage before starting spearmint or any other supplement.

Interactions

Certain medications, supplements, and herbs may negatively interact with spearmint. Such interactions may cause your medications or supplements to not work properly.

There isn't strong evidence of definitive interactions between spearmint and any medications or supplements. However, there is concern that spearmint might interact with the following:

• Any medication, herb, or supplement that may harm the liver
• Any medication, herb, or supplement that has sedative effects

Other interactions may exist, so talk with a healthcare provider before using spearmint if you take any medications or use herbs or supplements.

It is essential to carefully read a supplement's ingredients list and nutrition facts panel to know which ingredients and how much of each ingredient is included. Review the supplement label with a healthcare provider to discuss any potential interactions with foods, other supplements, and medications. 

How to Store Spearmint

Store spearmint supplements, teas, and extracts in a cool, dry place to avoid spoilage. Spearmint should also be kept out of direct sunlight. It's not necessary to refrigerate spearmint. Spearmint should never get too cold or too hot.

Always keep supplements out of the reach of pets and small children. It's also important to store supplements like spearmint in their original airtight containers.

Discard spearmint supplements or teas if they change in color or odor. You should also throw away spearmint once it passes its expiration date.

Similar Supplements

Plenty of supplements have potential uses similar to spearmint. Similar supplements include:

• Peppermint: Peppermint is a member of the mint family and is made up of spearmint and water mint. Peppermint leaves and oil are thought to be a natural remedy for various ailments, including digestive disorders, the common cold, and headaches.
• L-theanine: L-theanine is an amino acid found in green tea and other foods. It has been studied for its potential role in memory enhancement, especially in older adults.
• Inositol: A substance naturally made by the body and found in some foods, inositol has been researched as a potential treatment option for infertility in people with PCOS. Studies have also shown that using inositol may increase the chances of a healthy pregnancy in people with PCOS.
• Ginger: Ginger has been used for centuries as a natural remedy for nausea, a common side effect of pregnancy and chemotherapy.
• Curcumin: Curcumin is an active ingredient in turmeric (a spice native to various regions of Asia) that has known anti-inflammatory properties. As such, curcumin has been researched as a treatment for knee osteoarthritis.

Sometimes, supplements and herbs can interact if taken simultaneously. For this reason, it's typically recommended that you only take one supplement for a health condition at a time. Talk with a healthcare provider about the right supplements for you.

Sources of Spearmint & What to Look For

From tea to chewing gum, spearmint can be consumed in various forms.

It should be noted that spearmint has not been deemed essential for human health. This means that your body doesn't require spearmint for any functions.

Regardless, there may be benefits to consuming spearmint, as previously discussed. Just keep in mind that supplements should never replace a well-balanced diet or standard medical care.

Food Sources of Spearmint

Spearmint isn't naturally found in any foods. However, it is added to some processed foods, snacks, and beverages as a flavoring agent. Spearmint can also be used as an ingredient in homemade recipes.

Spearmint is a common ingredient in gum and hard candies, especially those marketed as breath fresheners. It is said to have a fresh, minty aroma and a spicy, sweet, minty cool taste.

If you're looking to consume spearmint for its potential health benefits, you'll most likely need to use it as a supplement.

Spearmint Supplements

Spearmint supplements can be purchased in several places, including online, in some grocery and retail stores, and supplement shops.

There isn't any research to suggest if one supplement form of spearmint is better than the rest. It's best to choose the type of supplement that works for you. Spearmint supplements can be found in capsules, teas (prepared or loose-leaf), liquid extracts, essential oils, gummies, and powders.

Most spearmint supplements are naturally vegan and gluten-free. Although, some capsules may be made using gelatin, a type of protein that comes from animals. Some options are also organic.

Summary

Spearmint (Mentha spicata) is one of many species of mint that has been used for its potential health benefits for centuries.

Some evidence suggests that spearmint may be useful for such issues as memory loss, hormonal imbalances, poor digestion, and osteoarthritis, but more research is needed overall.

It's important only to use spearmint and other supplements as directed. Improper use may increase your chance of side effects.

Talk with a healthcare provider if you have more questions about spearmint or are ready to add it to your routine.