Spearmint tea is one of the most popular caffeine-free herbal teas — valued less for a dramatic flavour and more for what it may do for your body. From hormonal balance and skin to digestion and focus, here's an evidence-based look at the benefits of spearmint tea, how to brew it, and how it compares to its better-known cousin, peppermint.
What is spearmint tea?
Spearmint tea is a herbal infusion made from the leaves of the Mentha spicata plant. It's naturally caffeine-free, with a milder, sweeter, less "icy" taste than peppermint because it contains far less menthol. That gentle profile makes it easy to drink daily, hot or iced.
Spearmint tea benefits
Most of spearmint's reputation comes from its plant compounds — including rosmarinic acid and a range of antioxidant flavonoids. Here's what the research points to:
1. Rich in antioxidants
Spearmint is a source of antioxidant compounds that help the body neutralise free radicals. A daily cup is a simple, calorie-free way to add these plant compounds to your routine.
2. May support hormonal balance
Spearmint tea is best known for its potential effect on hormones. Small studies have explored spearmint's ability to lower elevated androgen (male hormone) levels in women, which is why it's often discussed in the context of PCOS and hormonal symptoms. The research is early and the effects modest, so spearmint tea is best seen as a supportive habit rather than a treatment — speak to your doctor about any hormonal concerns.
3. Often used for skin and hormonal acne
Because hormonal acne is linked to androgen activity, spearmint tea is a popular natural addition to skin routines. Evidence here is limited and individual, but many people drink it for this reason alongside a proper skincare routine.
4. Soothes digestion
Like other mints, spearmint has a traditional reputation for easing bloating, gas and an unsettled stomach after meals. A warm cup after eating is a long-standing remedy.
5. May support focus and memory
Spearmint has been studied for its effects on alertness and working memory, with some research on concentrated spearmint extracts showing cognitive benefits. A cup won't replace sleep, but it's a calming, caffeine-free way to reset during the day.
6. Freshens breath and supports oral health
There's a reason "spearmint" is on half the chewing gum in the shop — its naturally fresh, clean taste makes it a pleasant after-meal drink.
7. Caffeine-free and calming
Because it contains no caffeine, spearmint tea is a good evening option and a gentle swap for coffee or black tea. Browse our caffeine-free tea range if you're cutting back.
Spearmint vs peppermint tea: what's the difference?
They're related, but not interchangeable. Peppermint is a natural hybrid of spearmint and water mint, with far more menthol — which is why it tastes sharper and cooler. The practical differences:
| Spearmint | Peppermint | |
|---|---|---|
| Taste | Mild, sweet, gentle | Sharp, cool, intense |
| Menthol | Low | High |
| Often used for | Hormonal balance, skin, daily sipping | Digestion, bloating, headaches, fresh breath |
| Caffeine | None | None |
If digestion or a blocked-up feeling is your main concern, peppermint is the classic pick. If you're drinking mint tea for hormones, skin or an everyday calming cup, spearmint is the one to reach for.
How to make spearmint tea
- Add 1 spearmint tea bag, or 1 tablespoon of dried spearmint leaves, to a cup.
- Pour over freshly boiled water (around 95°C).
- Cover and steep for 5–7 minutes — longer steeping draws out more of the beneficial compounds.
- Strain if using loose leaf, and enjoy hot, or chill over ice.
For hormonal support, most people drink one to two cups a day consistently rather than occasionally.
Are there any side effects?
Spearmint tea is generally well tolerated. Because of its possible effect on hormones, anyone who is pregnant, breastfeeding, or taking hormone-related medication should check with a healthcare professional before drinking it regularly. As with any herbal tea, start with a moderate amount and see how your body responds.
Where to buy spearmint and wellness teas in the UAE
At Percup we stock a curated range of functional and herbal teas with fast delivery across the UAE. Explore our wellness tea collection for spearmint and other purpose-driven blends, and read our guide to the best teas for gut health, skin and sleep to build a routine around your goals.
Frequently asked questions
What is spearmint tea good for?
Spearmint tea is most often used to support hormonal balance and skin, ease digestion, and provide a calming, caffeine-free drink. Its antioxidant plant compounds are the source of most of its benefits.
Is spearmint tea good for hormonal balance and PCOS?
Small studies suggest spearmint tea may help lower elevated androgen levels in women, which is why it's commonly discussed for PCOS and hormonal symptoms. The evidence is early, so treat it as a supportive habit and speak to your doctor about any hormonal concerns.
Does spearmint tea help with acne?
Because hormonal acne is linked to androgen activity, some people drink spearmint tea as part of their skincare routine. Results vary between individuals, and it works best alongside proper skincare rather than on its own.
Spearmint or peppermint tea — which is better?
It depends on your goal. Peppermint, with its higher menthol content, is the classic choice for digestion and bloating. Spearmint is milder and is preferred for hormonal support, skin and everyday sipping.
Does spearmint tea have caffeine?
No. Spearmint tea is a naturally caffeine-free herbal tea, which makes it a good evening drink and a gentle alternative to coffee or black tea.
How much spearmint tea should you drink?
One to two cups a day is typical, especially if you're drinking it for hormonal support. Start moderate and see how your body responds.
This article is for general information only and isn't medical advice. Consult a qualified healthcare professional for any health concern.
