Spearmint tea has become one of the most talked-about natural remedies for PCOS, particularly for women dealing with excess hair growth and androgen-related symptoms. As someone who has worked with PCOS patients for over 26 years and has lived with PCOS myself, I want to give you an honest, evidence-based picture of what spearmint tea can and cannot do – not the social media version, which tends to either oversell it as a miracle cure or dismiss it entirely.
The short answer is: spearmint tea has genuine, clinical trial-supported anti-androgenic effects, and it is worth including as part of a comprehensive PCOS management strategy. But it works slowly, has clear limitations, and is not a substitute for addressing the underlying hormonal and metabolic dysfunction.
The Research on Spearmint Tea and PCOS
The evidence base for spearmint tea in PCOS is small but meaningful. Here is what the clinical trials actually show:
The Key Studies on Spearmint Tea and PCOS
Aktodur et al. (2007) – 5-day trial: 21 women with hirsutism (12 with PCOS, 9 with idiopathic hirsutism) consumed spearmint tea twice daily for 5 days during the follicular phase of their cycle. Result: significant reduction in free testosterone and significant increases in LH, FSH, and estradiol. Total testosterone was not significantly reduced in this shorter trial.
Grant (2010) – 30-day RCT: 42 women with PCOS and hirsutism were randomized to spearmint tea twice daily or placebo tea for 30 days. Result: both free and total testosterone levels were significantly reduced in the spearmint group. LH and FSH also increased. Subjective self-assessment of hirsutism improved significantly, though the objective Ferriman-Gallwey score did not reach significance, which the authors attributed to the study being too short to allow hair follicle turnover.
2024 RCT (Journal of the Academy of Nutrition and Dietetics): 150 participants (75 PCOS, 75 non-PCOS controls) consumed spearmint tea twice daily for 12 weeks. Testosterone declined by approximately 15% in the PCOS group, and DHEA and androstenedione also decreased significantly.
A meta-analysis of herbal teas in PCOS found that spearmint tea, alongside green tea and marjoram, significantly increased FSH levels and had potential androgen-lowering effects – though larger, longer trials are needed to draw firm conclusions on all outcomes.
How Does Spearmint Tea Lower Androgens?
Spearmint contains phenolic compounds that appear to exert anti-androgenic effects through two primary mechanisms:
- Inhibition of 5-alpha reductase, the enzyme that converts regular testosterone into its more potent form, dihydrotestosterone (DHT). This is the same target as pharmaceutical anti-androgens like finasteride for hair loss.
- Direct inhibition of androgen synthesis in the ovaries through effects on the cytochrome P450 3A4 enzyme pathway.
This means spearmint is not simply masking androgen symptoms – it appears to actually reduce androgen production and conversion. This is a clinically meaningful mechanism, even if the magnitude of effect is modest compared to pharmaceutical options.
What Spearmint Tea Can and Cannot Do
What it can do:
- Modestly reduce free and total testosterone levels
- Reduce DHEAs and androstenedione
- Improve self-reported hirsutism over time (months, not weeks)
- Increase FSH, which may support more regular ovulation
- Provide a caffeine-free, low-risk addition to a PCOS management protocol
What it cannot do:
- Produce rapid results – hair follicle turnover takes months, so visible improvement in hirsutism requires consistent use for at least 3-6 months
- Address the insulin resistance that underlies most PCOS androgen excess
- Replace inositol, magnesium, or other supplements that target insulin signalling
- Overcome a bad diet
- Produce the same degree of testosterone reduction as pharmaceutical anti-androgens or changes in diet and lifestyle
How to Use Spearmint Tea for PCOS
The studies used two cups of spearmint tea daily. Longer trials (30 days and 12 weeks) produced more robust results than the 5-day study, which suggests that consistent, sustained use is important.
Practical guidance: Use 100% spearmint tea – most commercial mint teas are blends of peppermint and spearmint, which have different properties. Loose-leaf spearmint tends to have higher concentrations of active compounds. Two cups per day, one in the morning and one in the evening, fit the study protocols.
Spearmint tea is caffeine-free, making it suitable at any time of day. It is generally well tolerated, with no significant adverse effects reported in clinical trials.
Who Benefits Most from Spearmint Tea?
Based on the research and my clinical experience, women who are most likely to see meaningful benefit from spearmint tea are those with elevated free testosterone, DHEAs, or androstenedione – particularly if their primary symptoms are hirsutism and jawline or chin acne. Women with the adrenal PCOS subtype (elevated DHEA-S as the primary androgen) may see particularly good results given spearmint’s action on adrenal androgen pathways.
Women whose primary concern is insulin resistance, fertility, or metabolic health should prioritize inositol, magnesium, and dietary changes – and may add spearmint as a complementary measure.
The Bottom Line
Spearmint tea is one of the few herbal interventions for PCOS with genuine RCT evidence behind it. It is safe, inexpensive, and addresses a real mechanism. Set realistic expectations: this is a slow-acting, modest-effect intervention that works best as part of a comprehensive approach, not as a standalone treatment. If you have elevated androgens, two cups of spearmint tea daily is a reasonable, evidence-informed addition to your protocol.
References:
Akdoğan M, Tamer MN, Cüre E, Cüre MC, Köroğlu BK, Delibaş N. Effect of spearmint (Mentha spicata Labiatae) teas on androgen levels in women with hirsutism. Phytother Res. 2007 May;21(5):444-7. doi: 10.1002/ptr.2074. PMID: 17310494.
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.
Ateeq, A., Androgen Modulation Through Spearmint Tea: Exploring Effects in PCOS and Non-PCOS Populations, Journal of the Academy of Nutrition and Dietetics, Volume 124, Issue 10, A26
Shen W, Pan Y, Jin B, Zhang Z, You T, Qu Y, Han M, Yuan X, Zhang Y. Effects of Tea Consumption on Anthropometric Parameters, Metabolic Indexes and Hormone Levels of Women with Polycystic Ovarian Syndrome: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Front Endocrinol (Lausanne). 2021 Dec 13;12:736867. doi: 10.3389/fendo.2021.736867. PMID: 34966355; PMCID: PMC8710535.
