• Pinterest
• X
• ShareCopied to clipboard

Spearmint Tea for PCOS: Health Benefits & How to Grow Your Own

Why does everyone talk about spearmint tea for pcos?

If you have polycystic ovary syndrome (PCOS), you’ve probably heard the advice to drink spearmint tea daily.

Many people don’t realize that regularly drinking spearmint tea is actually one of the most evidence-based, effective, and well-studied supplements to a PCOS diet!  In fact, drinking spearmint tea daily supports a reduction in many of the major symptoms of PCOS like facial hair (incredible for that!), high testosterone and other androgens, and PCOS hair loss.

Spearmint tea is one of the key recommendations in my self-paced PCOS facial hair course called Facial Hair Freedom which you can find more about here.

In this article, I’m going to explain what spearmint tea is, why it’s beneficial for PCOS and how that works, where to find spearmint tea, how to take it and the dosage of spearmint tea for pcos and some of the biggest questions you might have (like what’s the best brand) AND I’ll show you how to grow and brew your own to save money!  Let’s get right into it!

What is Spearmint Tea?

Spearmint tea is a herbal tea made from the leaves of the spearmint plant, scientifically known as Mentha spicata. It is a popular beverage enjoyed for its refreshing taste and potential health benefits for a range of conditions, including polycystic ovary syndrome. Spearmint tea has a mildly sweet and refreshing flavor with a subtle minty aroma, making it a soothing and enjoyable drink, whether served hot or cold.

Nutritional Profile and Health Properties

In the health world, spearmint tea is a favorite supplemental food.  In functional nutrition, we call these functional foods.

What are functional foods?

Functional foods are foods that have health properties that extend beyond just being generally good for you.  These foods can also impact specific parts of the physiological issues in different health conditions.  For example, spearmint tea is known to help lower androgens that contribute to facial hair.

Spearmint tea is an incredible functional food for PCOS and I highly recommend including it for it’s many health properties.  Here are some of the other functional foods I recommend. 

Health Benefits of Spearmint Tea

Let’s talk about some of the general health benefits of spearmint tea first, and then we will talk about specific PCOS benefits.

Digestive support: Spearmint tea is often used to aid digestion, reduce bloating, and relieve symptoms of indigestion or gastrointestinal discomfort.

Antioxidant properties: Spearmint tea contains antioxidants that may help protect cells from oxidative damage and support overall health and well-being.

Respiratory support: Some people use spearmint tea to soothe respiratory symptoms, such as coughs or congestion, due to its natural menthol content.

Relaxation and stress relief: The mild aroma and soothing properties of spearmint tea can promote relaxation and help reduce stress and anxiety.

Hormonal Balance and PCOS Management

So how does spearmint tea work for PCOS and what exactly does it do?

Spearmint’s PCOS benefits come mostly from it’s ability to reduce testosterone.  High testosterone is the main culprit behind most of the PCOS symptoms we experience- things like irregular periods, facial hair, acne, and hair loss.  The high testosterone converts into a hormone called dihydrotestosterone (DHT) which is the actual trigger hormone for hair follicles.

On the top of the head, too much DHT causes hair thinning.  On the skin and hair follicles of the face and body, it causes increased sebum which makes pores easier to clog and increases thickness and darkness of hair.

Spearmint tea helps block the conversion of testosterone into dihydrotestosterone and helps reduce your overall testosterone levels.

How much spearmint tea should you drink for PCOS?

The great thing about spearmint tea is that we have several studies that give us great advice for how much to drink it to help PCOS!

The current study that most reference is one in which a group of women drank 2 cups of spearmint tea per day for 5 days.  This resulted in statistically significant decreases in androgen levels.  In follow up studies, many women reported slowed hair growth.  There was also evidence of reduction in PCOS insulin resistance with spearmint tea.

Based on the current research, it is recommended to drink about 2 cups of spearmint tea per day to help PCOS symptoms.  This is what I typically recommend for clients and what seems to be the best way to see progress.

Think of spearmint tea like a supplement you’re taking.  You’re drinking it, but consistency is super important to see improvements!

How to make spearmint tea

Once you’ve got your spearmint tea bags (this is my favorite) or loose leaf tea, it’s pretty simple to make and enjoy.

Boil some water.  Once it’s boiling, add your spearmint either directly to the water or using a cage to contain loose leaves.  Brew for 5-10 minutes.

Once the spearmint tea is brewed, you have a few options.

Best recipes for spearmint tea for PCOS

My favorite way to get spearmint tea for my PCOS is to cool it down and drink it iced.

You can add iced spearmint tea to other drinks as well!  I often hide it in black tea and sometimes mix with matcha.

Spearmint tea is also really good warm or hot with some lemon.

For PCOS, I try to avoid adding too much sweetener to my tea, as that will increase the negative effects of sugar.  Instead, I use a stevia or monk fruit sweetener (this is a favorite of mine) to give it a touch of sweetness and usually include lemon as well.

Spearmint Matcha Recipe

Another great superfood for PCOS is matcha and the combo of a spearmint matcha tea is so yummy!  The flavors really mix well.

Matcha is another PCOS superfood- Matcha For PCOS- The Surprising Benefits (and recipe!)  

Here’s how I make my favorite Spearmint Matcha Latte:

• 1 tsp Aprika Life Organic Matcha
• 1 Handful fresh spearmint leaves (or 1 tea bag)
• 2 oz water
• Ice, Milk of choice

In a tall cup, fill with ice and milk a little over halfway.  Boil water and steep spearmint tea for 5 minutes.  Add matcha and mix until smooth.  Pour over top of milk in glass.

• Pinterest
• X
• ShareCopied to clipboard

Where to find spearmint tea?  What to look for:

I am very frequently asked where to buy spearmint tea, especially by followers who live outside of the United States.  It seems to not be as common to find as peppermint tea for some reason. As far as I know, the affiliate store I use will ship outside the US but you might also look on iherb.com for a spearmint tea if you live in Europe or Australia.

Most grocery stores in the United States will carry a form of spearmint tea in their tea section.  I recommend buying only organic spearmint tea since you will be drinking so much of it.  You’ll get more health benefits from it that way as well.

This is the spearmint tea I’d recommend from Pique.  I like this brand because they 3rd party test for lead and other contaminants.  Anything you’ll be drinking a lot of should be treated similar to a supplements, make sure the quality is high!  They also make a great matcha, but my favorite matcha is actually from Aprika Life.  You can use the code AMBERFISCHER for a discount when you buy directly from them through that link.  I’ll make a small commission which doesn’t add to your total purchase price as well.

Growing Your Own Spearmint

Drinking a bunch of organic spearmint tea can honestly get a little expensive.  It also can be hard to find sometimes.  So I actually recommend that anyone with a slight green thumb (which can be learned!), a windowsill and a little patience grow their own.

Spearmint is actually an invasive plant.  It’s know amongst gardeners like myself to be a major pest of a plant.  Fun fact: my parents own a flower and tree nursery and growing up they did a lot of landscaping.  I remember them having to pull out massive amounts of mint that grew out from someone’s pot into their garden beds!

I tell you this for two reasons: number one, it’s SUPER easy to grow.  Number two, don’t plant it directly in the ground, ha!

Growing spearmint is really easy so let me walk you through it.

Materials for growing spearmint

All you really need to grow spearmint is some dirt, some sun, a few seeds and a dream.  It’s genuinely so simple, I’m not sure why everyone doesn’t do it.  It also can do well in a range of lighting conditions, so as long as it get’s some sun during the day, it should grow well for you.

You’ll need:

• Spearmint seeds or spearmint live plants
• Nursery Pot with good drainage.  Use the one the live plant comes with or grow the seeds in small nursery pots like these.  Make sure you use pot with good drainage holes.  Plants do not like soggy roots.  Many people keep their plants in the nursery pots and then set them inside decorative pots to make them pretty.
  • One thing to note, seeds and plants don’t like to be in pots that are waaay too big for them.  They’ll do better in a pot just a smidge bigger than they already are.  If you order a live plant, keep it in the pot it came from for at least a week as it acclimates to your house before replanting it.
• For seeds- seed starting mix.  For live plants you are repotting, you’ll use potting soil.  Although spearmint is a good grower, you’ll help her along by giving her a high quality potting soil.
• Warming mat to help seeds sprout- You really only need this if your house doesn’t get a ton of sun or is kind of cold.  Seeds like to sprout in warm places.  A mat you use for period cramps also works well.
• A place with preferably about 6-8 hours bright sunlight.  A sunny windowsill works well.  If you don’t have that much light, your plant will still probably grow but it might get leggy as it searches for the light.  That’s ok, it can still make great tea

How to grow spearmint tea

To start seeds, wet the potting soil first and just sprinkle seeds on top of the soil and then cover them up and slightly press them into the soil.  Using a humidity dome (or even a ziploc bag over top) and a seed starting mat will speed the process along.  Water from the base of the pot once a day to keep the soil moist but not soggy.  Once the spearmint gets it’s first real leaves you can start very gently watering from the top.

How often to water depends on how much sun and heat the plant gets.  Typically, once establishes, I water my spearmint outside about twice a week.  Inside, maybe once a week.  You want to soil to dry out a bit on the top before you water again.  Once the spearmint starts to wilt a bit, it’s time to water.

Harvesting homegrown Spearmint tea

Harvesting your tea is as simple as picking off the leaves.  It helps the plant grow stronger and bushier if you pinch off the smaller top leaves and leave the larger bottom leaves.  Don’t be afraid to cut your plant as it will make it grow back bushier.  Just ensure that you leave some of the older growth on the plant so it can still soak up some sun.

During the winter, your spearmint might look dead but the roots are usually still alive.  Leave it alone and throw it some water here and there and in the spring, it will probably spring back to life better than ever!

I usually pick about a cup or large handful when making my homemade spearmint tea.  That can make a full pot of tea and usually lasts me a couple days.

Safety Considerations and Side Effects

Spearmint tea is great for PCOS but it isn’t right for everyone.  If you have kidney issues, be sure to check with your doctor to make sure you can drink spearmint tea with that frequency.

If you are pregnant, breastfeeding, or allergic to spearmint, don’t drink spearmint tea.

Frequently Asked Questions about Spearmint Tea

Can you use peppermint instead?

I get this question a lot.  While theoretically using peppermint might have similar benefits, I haven’t seen any specific research on PCOS and peppermint so if you’re using it for PCOS symptoms, I’d stick with spearmint.

How long does it take to see results from spearmint tea?

It depends what you’re hoping it will help!  But if it’s working for you, you should see some slowing in hair grown within a month and more noticeable changes within 3.

Are there other good teas for PCOS?

Yes!  Lots of teas are good for PCOS.  Green tea is great and matcha is even better.  If I had to recommend two teas for PCOS, it would be matcha and spearmint.  Matcha For PCOS- The Surprising Benefits (and recipe!)

Conclusion

Through this article, I’ve delved into the origins and properties of spearmint tea, explored its wide-ranging health benefits beyond PCOS, and dissected its mechanism of action in hormonal regulation. From its digestive and antioxidant properties to its capacity for respiratory support and stress relief, spearmint tea stands as a versatile and beneficial beverage for overall well-being.

We’ve also discussed the optimal dosage and preparation methods for spearmint tea, providing practical guidance for incorporating this herbal remedy into your daily routine. Whether enjoyed hot or cold, sweetened or unsweetened, spearmint tea offers a refreshing and accessible means of supporting PCOS management and promoting holistic health.

Furthermore, we’ve explored the option of growing your own spearmint at home, offering a cost-effective and sustainable solution for ensuring a steady supply of fresh spearmint leaves. With minimal effort and resources, anyone can cultivate spearmint plants and reap the rewards of homegrown herbal tea.

As with any dietary intervention, it’s essential to consider individual needs and consult with a healthcare professional before making significant changes to your diet or lifestyle. While spearmint tea holds promise as a natural remedy for PCOS, it may not be suitable for everyone, particularly pregnant or breastfeeding women, individuals with allergies to spearmint, or those with kidney issues.

In essence, the widespread acclaim for spearmint tea in the realm of PCOS speaks to its efficacy and accessibility as a natural remedy. By incorporating spearmint tea into your daily routine and harnessing its therapeutic benefits, you can take proactive steps towards managing PCOS symptoms and achieving a greater sense of well-being. Cheers to your health and vitality with spearmint tea!

Citations

Grant P. Spearmint herbal tea has significant anti-androgen effects in polycystic ovarian syndrome. A randomized controlled trial. Phytother Res. 2010 Feb;24(2):186-8. doi: 10.1002/ptr.2900. PMID: 19585478.