Spearmint Tea & PCOS

A Gentle Ally in a Complex Hormonal Picture:

A couple of years back, around June of 2023 - I presented to my GP with an exacerbation of acne ( in my opinion it was really bad, it was painful, swollen, unrelenting and not responding to anything topical ) I was due to be married that October and was at my wits end. I felt like something was changing in my body, my cycles were becoming drawn out, my pain was increasing with each bleed and I felt off. I felt so exhausted upon waking but wired at night, I was so on edge all the time and relied heavily on caffeine to keep me going. I was really stressed about my endometriosis progressing - thought at the time this is what was happening, I was juggling three causal paramedicine jobs and my second degree - I was losing weight and pushing myself so hard to stay on top of everything —> old habits die hard ! Being an ex full time on road paramedic set my threshold for stress quite high, it took me a long time to realise operating out of fight / flight 24/7 wasn’t normal and shouldn’t have been my baseline…

ANYWAY

I went to my GP and I said look I need help something is not right, we did a round of bloods, she took my history and sent me for an ultrasound. Those three things combined left me with a diagnosis of PCOS. I was offered metformin and a low carb diet.

Both of which weren’t appropriate for my type of PCOS and the adrenal involvement in my case… but I digress —>

Polycystic Ovary Syndrome (PCOS) affects around 1 in 10 women of reproductive age, yet it’s not a one-size-fits-all condition. It presents differently from person to person — which is why thoughtful, individualised care is SO IMPORTANT.

Many are turning to naturopathic medicine for help, one herb (amongst others like liquorice & peonie, vitex, cinnamon, passionflower etc ) spearmint tea (Mentha spicata) has been garnering quite a bit of attention. Perhaps it’s due to the familiarity of the herb and the ease at which it can be incorporated into a daily routine ? research suggests that this calming herbal tea may have a mild hormone-modulating effect — particularly for those navigating symptoms like acne or unwanted facial hair associated with androgen excess.

So first and foremostly, What Kind of PCOS Do You Have?

As described by leading women’s health expert and naturopath Dr Lara Briden, PCOS can arise from a number of different underlying drivers. She outlines four distinct types of PCOS:

1. Insulin-resistant PCOS – the most common type, driven by high insulin levels and metabolic dysfunction.

2. Post-pill PCOS – occurring after discontinuing the oral contraceptive pill, particularly after androgen-suppressing types.

3. Inflammatory PCOS – where chronic low-grade inflammation interferes with ovulation and hormone regulation.

4. Adrenal PCOS – driven by elevated adrenal androgens like DHEA-S, often triggered by stress. ( this is the one I had !!)

Each type may have overlapping symptoms, but understanding your root cause can help guide your holistic care — including herbs, nutrition, and lifestyle.

Traditional Use of Spearmint

Spearmint has been used in traditional herbal medicine for centuries as a cooling, soothing, and digestive-supportive plant. In Persian and Middle Eastern traditions, it was also historically given to women experiencing signs of hormonal excess or cycle irregularities.

What Does the Science Say?

Emerging research — while still in its early stages — has investigated the effects of daily spearmint tea intake on women with signs of androgen excess, such as acne and hirsutism (unwanted facial/body hair growth).

Key studies found that:

• Drinking 2 cups of spearmint tea daily for 30–45 days was associated with a reduction in circulating free testosterone levels.

• Participants also showed increased luteinizing hormone (LH) and follicle-stimulating hormone (FSH) levels, though clinical significance of this varies.

• Some individuals reported improvement in subjective hirsutism scores after regular spearmint intake.

(Akdogan et al., 2007; Grant, 2010)

How Might Spearmint Help Mechanistically?

Spearmint contains a range of bioactive compounds, including flavonoids (like apigenin and luteolin), rosmarinic acid, and essential oils (such as carvone and limonene). These constituents are thought to:

1. Reduce Free Testosterone

   
   

   Spearmint appears to lower levels of free (bioavailable) testosterone — the androgen most associated with acne and excess hair growth in PCOS. Lowering this form may help rebalance the androgen:estrogen ratio in those with excess.

2. Increase Sex Hormone-Binding Globulin (SHBG)

   
   

   By promoting SHBG, spearmint may help bind androgens in the bloodstream, reducing their action on the skin and hair follicles.

3. Anti-Inflammatory & Antioxidant Action

   
   

   Its flavonoids and rosmarinic acid have anti-inflammatory properties, which may support skin health and hormone signalling in inflammatory-type PCOS.

4. Inhibit 5-Alpha Reductase (potential)

   
   

   This is the enzyme that converts testosterone into dihydrotestosterone (DHT) — a more potent androgen involved in acne and hair follicle stimulation. While not fully confirmed in humans, some compounds in spearmint may mildly influence this pathway.

How to Use Spearmint Tea as a Daily Ritual

If you’d like to incorporate spearmint tea as part of a holistic PCOS support routine:

• Steep 1–2 teaspoons of dried spearmint leaves (or 1 herbal tea bag) in hot water for 5–10 minutes.

• Drink 1–2 cups per day, ideally between meals.

A Word of Caution for Breastfeeding

Spearmint may have subtle effects on dopamine and prolactin levels, both of which influence milk production. While 1 cup here and there is unlikely to be problematic, daily intake while breastfeeding should be discussed with your practitioner.

Final Thoughts

Spearmint tea is not a treatment or cure for PCOS, but it may be a soothing, supportive plant ally for those navigating signs of androgen excess — particularly acne and unwanted hair growth. Like all herbal tools, it’s most powerful when used as part of a BROADER care plan that addresses your UNIQUE PCOS type, supports your nervous system, and prioritises whole-person nourishment.

Always speak with a qualified health practitioner before making changes to your routine, especially if you are managing hormonal conditions or taking medication.

Disclaimer: This blog is for general educational purposes only, this is personal experience not a dvice and does not constitute medical advice. It is not intended to diagnose, treat, cure, or prevent any condition. Please consult your healthcare provider for personalised advice.