Spearmint

INFUSION: 1.5–2 g (1–2 tsp) dried spearmint leaves (or ~4–5 g fresh) in 200 ml boiling water, covered, steep 8–10 min, strain. 2–3 cups daily between meals, freshly prepared. Traditional use for mild digestive complaints (flatulence, bloating, mild cramps). Milder than peppermint tea — no menthol kick, better tolerated. Not a substitute for medical treatment of persistent gastrointestinal complaints.

Dry amount

1.5–2 g

Doses per day

3×

Max duration

4 weeks

SPEARMINT TEA (clinical study dose): 1–2 tsp dried spearmint leaves in 250 ml hot water, covered 10 min, strain. 2 cups daily (morning and evening). In two controlled trials (Grant 2010, Akdogan 2007) this dose showed significant reduction of free androgen levels (testosterone/LH) in women with mild hirsutism or PCOS after 30 and 90 days. Not a substitute for endocrinological treatment. Self-use: medical diagnosis and follow-up monitoring recommended.

Dry amount

1.5–2 g

Doses per day

2×

Max duration

12 weeks

STEAM INHALATION: 2–3 tbsp fresh or 1–2 tbsp dried spearmint leaves in a bowl, add 1 litre boiling water, cool 2–3 min. Lean over bowl, drape towel over head and bowl, inhale slowly and deeply for 5–10 min. 1–2×/day. Folk use for common cold, nasal congestion and sinus pressure. Carvone vapour soothes mucous membranes, but less intensely than peppermint menthol. Keep eyes closed — carvone vapour can irritate conjunctiva.

Doses per day

2×

GARGLE: 2–3 tsp dried spearmint leaves brewed in 200 ml hot water, steep 10 min, cool to room temperature, strain. Gargle 30–60 sec 3×/day, then spit out (do not swallow). Folk use for mild sore throat, bad breath and mild oral mucosa inflammation. Mildly antibacterial via carvone and mint oil. For persistent sore throat (>3 days) or fever: seek medical advice.

Dry amount

2–3 g

Doses per day

3×

ESSENTIAL OIL (external household use only): Spearmint oil (carvone-dominant, 50–75 %) must NOT be applied undiluted to skin. Ready-to-use dilution: 2–3 drops in 10 ml carrier oil (e.g. jojoba), applied to chest or temples for headache. Aroma diffuser: 3–5 drops per ~20 m² room. No internal use without medical supervision. Not for children under 2 years, not on face or mucous membranes. Less intense than peppermint oil — gentler alternative for sensitive individuals.

Doses per day

2×

KITCHEN: Fresh or dried spearmint leaves are used in countless cuisines worldwide. Uses: Moroccan mint tea (Atay), tabbouleh, raita, chimichurri, mint sauce (English tradition), mojito, chickpea and lamb dishes, salads, yoghurt dips. Fresh leaves have a finer, sweeter flavour than peppermint, without the sharp menthol. Dried: more aromatic and concentrated — use sparingly (1 tsp dried ≈ 1 tbsp fresh). Long-cultivated crop plant in the Mediterranean, Middle East and North Africa.

HERBAL BATH: 50–80 g dried spearmint leaves and stems in 1 litre hot water, steep covered 15 min, strain, add infusion to full bath (36–38 °C). Soak 15–20 min. Alternative: 5–8 drops essential spearmint oil dissolved in 30 ml emulsifier (cream, milk, or bath salts) added to bath water. Folk use for relaxation and refreshment, mildly toning. No full bath with essential oil for children under 2 years.

Dry amount

50–80 g

Doses per day

1×

TINCTURE (DER 1:5 in 45 % ethanol): 1–2 ml (~20–40 drops) 3× daily, diluted in water, before meals. Traditional use for functional gastrointestinal complaints (flatulence, bloating, mild cramps). Less common than tea; carvone being volatile can partly escape during brewing — tincture better preserves the essential oil spectrum. Not for alcohol sensitivity, liver disease or children.

Liquid amount

1–2 ml

Doses per day

3×

Max duration

4 weeks