You're probably no stranger to spearmint. After all, it's one of the go-to gum choices when you need to freshen your breath. But spearmint can do much more than make your mouth feel clean. Spearmint is used in bath and beauty products to soothe the skin, and in ancient Greece, it was even believed that spearmint could cure hiccups.¹

The benefits of spearmint go beyond skincare. Here's a closer look at how this herb can help your health and well-being as well as the different types of spearmint and how to use them.  

What Are the Health Benefits of Spearmint?

Spearmint is—you guessed it—a species of mint. It's also an antioxidant, which is where most of its health-boosting properties stem from. Here are a few of the health benefits of spearmint:

Spearmint Can Help With Digestion

Spearmint contains the compound (-)-carvone. One of the benefits of this compound is that it relaxes stomach muscles.² This can help reduce and ease feelings of nausea and other digestion issues. 

One study looked at 32 patients with irritable bowel syndrome (IBS) and gave them a combination supplement with spearmint or a placebo.³ The group with the spearmint combination supplement experienced lower frequency and severity of IBS symptoms, such as abdominal pain and discomfort, than those who took the placebo.           

You don't even have to eat spearmint to get these benefits, either. A randomized controlled trial used spearmint, peppermint, cardamom, and ginger as an essential oil blend for postoperative patients experiencing nausea. Used as aromatherapy, the patients who breathed in these essential oils felt less nauseous than those who inhaled isopropyl alcohol.⁴

Spearmint Is an Antioxidant

Antioxidants are important because they can help prevent certain types of cell damage.⁵ One study compared spearmint extract to a synthetic antioxidant known as butylated hydroxytoluene (BHT), which is used to preserve foods like meat. Researchers found that spearmint prevented fat oxidation as effectively as BHT.⁶ 

Antioxidants are also crucial in keeping your body healthy.⁵ Eating a diet high in antioxidants, such as fruits, vegetables, and herbs like spearmint, can help protect your body from negative health effects. 

Spearmint Can Improve Memory

Some research suggests that spearmint can improve working memory, particularly when it comes to age-related memory decline. One study found that when older adults with age-associated memory impairment were given a supplement with 900mg of spearmint extract over 90 days, they experienced a 15% increase in both long-term and short-term memory.⁷ The subjects also reported better overall moods, feeling more alert, and being able to fall asleep easier—all of which can boost overall cognitive health.⁷

There are a few specific health conditions spearmint can help, and developing research in these areas shows promising results.

Spearmint Improves Hormone Balance

One study found that spearmint can help hormone balance, specifically with those who suffer from polycystic ovary syndrome (PCOS). Women who drank spearmint tea twice a day for a month lowered their testosterone levels and increased luteinizing hormone (LH) and follicle-stimulating hormone (FSH).¹⁰

Spearmint Can Ease Joint Discomfort

Thanks to spearmint's high antioxidant profile, this herb has a direct effect on joint health in the body. For example, one study found that people with osteoarthritis who drank spearmint tea over a period of 16 weeks had significantly improved stiffness and less knee pain.¹¹ The researchers state that spearmint contains rosmarinic acid, a phenolic compound with high antioxidant properties. 

How to Take Spearmint

One of the benefits of spearmint is that there are tons of ways you can use this herb. From tea to essential oils and supplements, there are several different types of spearmint – all with unique health benefits. Keep in mind that how you use certain types of spearmint may depend on the health goal you're trying to achieve, such as easing digestion issues versus wanting to improve memory. Before you consume spearmint in any form, it's a good idea to mention it to your healthcare provider to make sure this herb is safe for you, including any preexisting medical conditions you may have, medications you are currently taking, or if you are pregnant.

Spearmint Tea

Adults can drink up to two cups of spearmint tea daily for 16 consecutive weeks.⁸ Store spearmint tea in a cool, dry place. For fresh spearmint leaves, wrap them in a moist paper towel and place them in a plastic bag before refrigerating. Spearmint tea can also be made ahead of time and refrigerated as long as you drink it within three days.

Spearmint Supplements

You can take spearmint extract via supplement form. It's been shown safe to consume 900mg of spearmint orally every day for up to 90 days.⁸ Remember to get the OK from your healthcare provider to rule out any possible interactions between spearmint and other supplements or medications. 

Spearmint Oil

It's not recommended to take spearmint oil by mouth9 because it is an extremely concentrated form of spearmint. Instead, diffuse three to four drops to help with nausea if using it for aromatherapy. Adding the same amount to a nice warm bath can help ease those achy joints. This is the perfect self-care ritual to ease sore muscles and joints after a long day.

Other Uses for Spearmint

There may be other health benefits of spearmint, including:

• Support healthy blood pressure¹²
• Help promote healthy blood sugar¹³
• Reducing facial hair for women¹⁴
• Fighting against free radicals⁶

There are so many health benefits of spearmint, whether you choose to use it orally or as an essential oil. Adding this herb to your daily supplement and vitamin routine can help promote hormone balance, boost brainpower and memory, and protect against free radicals by increasing your antioxidant intake.

If you're looking to take a spearmint supplement for specific health concerns such as digestion, hormone or skin health, try Swanson Full Spectrum Spearmint Leaf. Suppose you want to use spearmint to support memory and cognition. In that case, Swanson Nootropic Brain Food uses a spearmint phenolic complex to enhance cognitive performance and help improve sleep to help you stay focused and productive all day.