HORMONE HOUR: The Case for Spearmint

What Is HORMONE HOUR?

Every Monday, Fitra spotlights one ingredient that research suggests may support hormonal health. No miracles. No magic. Just science you can actually use in your kitchen.

The Herb That Researchers Are Talking About

Here’s something most people don’t know about spearmint: a 30-day clinical study found that women with PCOS who drank two cups of spearmint tea daily had significantly lower free testosterone levels by the end of the trial. Not slightly lower. Significantly lower. Published. Peer-reviewed. Sitting right there in PubMed (PMID 19585478).

Free testosterone is the form of testosterone your body can actually use — and in PCOS, there’s often too much of it. That excess drives symptoms that are, frankly, exhausting to deal with: facial hair, acne, irregular cycles, and the constant low-level frustration of a body that feels like it’s doing its own thing.

Spearmint has been quietly studied as a natural anti-androgen for years. It won’t replace a treatment plan. But it’s a real herb with real research — and it tastes good in lemonade.

Recipe: Spearmint Lemonade

Prep time: 10 min • Total time: 25 min (with chill) • Servings: 2 • Difficulty: Easy

• 1 cup fresh spearmint leaves (packed)
• 3 tablespoons honey (or maple syrup)
• 1 cup hot water
• ½ cup fresh lemon juice (~3 lemons)
• 2 cups cold water
• Ice
• Lemon slices + extra spearmint sprigs for garnish

Instructions

• Steep spearmint leaves in hot water for 10 minutes. Muddle gently to release the oils.
• Strain out the leaves into a large pitcher.
• Stir in honey until fully dissolved.
• Add lemon juice and cold water. Stir to combine.
• Refrigerate for 15 minutes, or serve immediately over ice.
• Garnish with lemon slices and fresh spearmint sprigs.

Make it daily: This recipe scales up easily. Double it, keep it in the fridge for up to 3 days, and drink a glass each morning. The research used two cups per day — so consistency matters more than quantity.

Why Spearmint? The Research Behind the Recipe

The study most often cited on this topic was published in 2010 in Phytotherapy Research. Forty-two women with PCOS were split into two groups — one drank spearmint tea twice daily, the other drank a non-medicated herbal tea as a placebo. After 30 days, the spearmint group showed a statistically significant reduction in free testosterone. LH (luteinizing hormone) levels also increased, which is associated with improved follicular development. The researchers concluded that spearmint herbal tea has “significant anti-androgenic properties” in women with PCOS. (PubMed PMID: 19585478)

This followed an earlier 2007 study (PMID: 17310494) that tested spearmint tea in women with hirsutism — the term for excess hair growth on the face, chest, or abdomen that affects a significant portion of women with PCOS. That study also found reductions in free testosterone and suggested spearmint “can be an alternative to antiandrogenic treatment for mild hirsutism.”

To be clear: spearmint is not a pharmaceutical anti-androgen. It is not Spironolactone. But for people who want to support their hormonal environment through food and lifestyle — and there are a lot of them — spearmint is one of the more research-backed options available.

The Hirsutism Angle

Hirsutism affects roughly 70–80% of women with PCOS. It’s one of the most emotionally taxing symptoms — not because it’s medically dangerous, but because it’s visible. The standard treatment is usually medication or laser therapy, which can be expensive and not always accessible.

Spearmint won’t erase hirsutism. But the research suggests it may modulate the androgen levels that drive it. When free testosterone decreases, androgen-sensitive hair follicles receive less stimulation. Over time, that can matter.

What Else Is Being Studied

For PCOS specifically, inositol — a naturally occurring compound found in foods like beans, citrus, and whole grains — has also shown real promise. A 2023 review published in Nutrients (PubMed PMID: 36703143) examined the role of myo-inositol in improving insulin sensitivity, restoring ovulatory cycles, and reducing androgens in women with PCOS. The evidence is robust enough that some clinicians use it as a first-line nutritional intervention.

The point isn’t that spearmint and inositol together are a cure. The point is that the body is a system — and what gets put into it, consistently, can shift how that system behaves. A naturopathic doctor can help figure out which combination of nutritional and lifestyle interventions actually makes sense for a specific case.

A Note on Spearmint + Flaxseed

A 2020 animal study (PubMed PMID: 32197626) looked at a combination of spearmint and flaxseed extract in a PCOS model. The combination improved both hormone levels and ovarian tissue structure. Human trials on the combo are still limited — but it’s worth watching. Flaxseed is already considered a phytoestrogenic food that may support estrogen balance. That’s a future HORMONE HOUR.

This content is for educational purposes only and does not constitute medical advice. Always consult a licensed naturopathic doctor or healthcare provider before making changes to your health routine.

Curious how naturopathic care could support your hormonal health? Book a virtual consultation with a licensed ND at fitrahealth.ca.

To learn more about naturopathic support for hormonal health and PCOS, visit fitrahealth.ca/conditions/hormonal-health-pcos