By Yvonne Hart, MS, NBC-HWC
Key Takeaways
- Spearmint contains bioactive compounds like rosmarinic acid and flavonoids that may support antioxidant activity, cognitive performance, and hormonal balance.*
- Clinical studies suggest spearmint may help improve working memory and sustained attention through its nootropic effects.*
- Spearmint supplements may affect androgen levels in women, offering support in cases of hormonal imbalance.*
- Standardized spearmint extracts, especially those high in rosmarinic acid, are commonly used in supplements at 900 mg per day.*
- Spearmint benefits various protocols and integrative strategies for overall wellness.*
Spearmint (Mentha spicata) has long been appreciated for its refreshing flavor and aromatic properties, but scientific findings suggest that its bioactive compounds may also offer functional support for several physiological processes. For healthcare practitioners, understanding the research behind spearmint supplements and their benefits can help inform clinical guidance on evidence-based integrative strategies.
Bioactive Compounds in Spearmint
Spearmint contains a unique profile of polyphenols, flavonoids, and essential oils such as carvone and limonene. Polyphenols found in spearmint extracts, such as salvianolic and rosmarinic acids, have demonstrated antioxidant activity and neuroprotective activity in both in vitro and in vivo studies.*[1], [2],[3]
Cognitive Health Support
One of the most well-studied areas of spearmint benefits is its potential cognitive support. One randomized controlled trial demonstrated that supplementation with 900 mg daily of an aqueous spearmint extract high in rosmarinic acid supported working memory and improved attention in healthy adults, ages 50-70, over a 90-day period.* [2] Participants also reported enhanced alertness and reduced mental fatigue compared to placebo, underscoring spearmint’s potential as a nootropic botanical.*
Another randomized, double-blind, placebo-controlled parallel trial found that daily supplementation with 900 mg spearmint extract in healthy, active individuals aged 18 to 50 enhanced sustained attention by day 30, with improvements maintained through the duration of the 90 day study.* [1] Complex attention also improved by day 7 following supplementation, further supporting the growing body of evidence that spearmint extract may be an effective nootropic.*
The polyphenolic compounds in spearmint are thought to exert their effects through modulation of neurotransmitters and antioxidant capacity within neuronal pathways.* [2] These mechanisms align with a broader interest in non-pharmacologic approaches to supporting healthy brain aging and performance.*
Sleep Quality and Daytime Functioning
Emerging evidence suggests that rosmarinic acid in spearmint may also support sleep and improve daytime functioning. Rosmarinic acid exhibits strong antioxidant activity in the brain, offering neuroprotective effects and potentially influencing sleep by modulating GABA and acetylcholine signaling.*[4] In a randomized, double-blind, placebo-controlled clinical trial of 100 participants over 30 days, University of Arizona researchers investigated the effects of a proprietary polyphenol botanical blend containing high-rosmarinic acid spearmint extract and epigallocatechin gallate (EGCG). The results showed significant improvements in self-reported sleep quality and reductions in sleep-related fatigue, as well as enhanced cognitive performance during the day, suggesting the combination’s use as a sleep nootropic.* [2], [6]
Antioxidant and Immuno-regulatory Activity
Spearmint’s free radical scavenging capacity, primarily attributed to rosmarinic acid, may help mitigate both widespread and localized responses to wear-and-tear and stressors.* [2] Animal studies support that spearmint extract supports natural antioxidant defenses.* [5]
These findings are complemented by studies demonstrating that polyphenols such as rosmarinic acid found in spearmint can mediate certain cytokines and enhance the activity of endogenous antioxidant enzymes such as superoxide dismutase (SOD) and catalase.* [6]
Hormonal Modulation and Endocrine Balance
Preclinical and clinical data also suggest that spearmint may play a role in modulating hormonal activity.* A small clinical trial showed that daily consumption of spearmint tea over 30 days influenced androgen levels, leading to a reduction in free testosterone while maintaining estrogen balance.*iii While additional research is warranted to validate these findings, such hormonal modulation may offer adjunctive support in addressing symptoms associated with androgen excess.*
Mechanistically, spearmint’s effects on hormone pathways may be attributed to its interaction with enzymes involved in steroidogenesis and its potential impact on hormone receptor expression.*
Agility and Physical Performance
In another randomized, double-blind, placebo-controlled parallel trial, researchers examined the effects of a nootropic spearmint extract on reactive agility.* The study found that active participants, aged 18 through 50, who supplemented with 900 mg daily of spearmint extract experienced significant improvements in reactive agility performance compared to placebo.* [7] These findings add a new dimension to spearmint’s nootropic profile, suggesting potential applications not only for cognitive enhancement but also for supporting athletic performance and neuromotor coordination.* While not every patient considers themselves an athlete, benefits to physical performance and reactive agility have benefits for daily functions.
Yet another randomized, double-blind, parallel-design study explored the impact of a rosmarinic acid-rich spearmint extract on physical, cognitive, and executive functioning following a simulated high-risk tactical operation while sleep-deprived for 24 hours. Results indicated that participants, from an elite counterterrorism unit, experienced significant improvements in both physical endurance and cognitive flexibility post-operation.* [8] These findings further support spearmint’s role in promoting resilience under physically and mentally demanding conditions.* Performance always requires context and while most of our patients are not highly trained for these stressors, physically and mentally taxing environments are not uncommon.
Spearmint Supplements: Considerations for Clinical Use
When recommending spearmint supplements, it is important to consider extract standardization and dosage. The most studied formulations are typically standardized to high rosmarinic acid content (e.g., 14.5%), adequate dosing and duration are important factors which, when not adhered to, will not offer the benefits suggested by the evidence. [7]
Potential Contraindications and Cautions
While generally well-tolerated, spearmint supplements may not be appropriate for everyone. Clinicians should exercise caution in the following populations:
- Patients taking sedative medications, due to potential additive effects from spearmint’s GABAergic activity.
- Those with known allergies to mint family plants (Lamiaceae), including peppermint, basil, oregano, or rosemary.
- Pregnant or lactating individuals, as safety data are limited.
- Patients on anticoagulant or antiplatelet therapy, given possible interactions with polyphenolic compounds.
Conclusion
Spearmint supplements offer a compelling array of benefits, including antioxidant activity, support for cognitive performance, hormonal balance, and sleep.* Current evidence highlights spearmint’s potential role as a well-tolerated, evidence-informed addition to integrative practice.
By understanding spearmint’s applications, clinicians can make more informed recommendations to support overall wellness in their patients.*
Yvonne Hart, MS, NBC-HWC is the founder of NuVida Wellness, focusing on empowering clients through evidence-based strategies in lifestyle modification, chronic disease management, and holistic wellness. She is a board-certified health and wellness coach and clinical nutrition applied scientist with a background in biology and over a decade of entrepreneurial experience. Yvonne completed her health and wellness coaching training at Duke Integrative Medicine and earned her Master of Science in Clinical Nutrition from Sonoran University of Health Sciences.
Disclaimer:
The information provided is for educational purposes only. Consult your physician or healthcare practitioner if you have specific questions before instituting any changes in your daily lifestyle including changes in diet, exercise, and supplement use.