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Dec 10, 2023 · According to current research, the health benefits of peppermint may include supporting digestion, freshening breath, and alleviating migraine. Some people have incorporated peppermint, scientifically known as Mentha piperita, into traditional medicinal practices to treat various conditions.
- Overview
- 1. May ease digestive issues
- 2. May help relieve tension headaches and migraines
- 3. May freshen your breath
- 4. May relieve clogged sinuses
- 5. May improve energy
- 6. May help relieve menstrual cramps
- 7. May be beneficial against bacterial infections
- 8. May improve your sleep
- 9. May aid weight loss
Peppermint tea is naturally sweet and free of caffeine. It may be linked to health benefits, including improving digestion, boosting focus, and relieving migraine.
Peppermint (Mentha × piperita) is an aromatic herb in the mint family that is a cross between watermint and spearmint (1).
Native to Europe and Asia, it has been used for thousands of years for its pleasant, minty taste and health benefits.
Peppermint is used as a flavoring in breath mints, candies, and other foods. Additionally, many people consume peppermint as a refreshing, caffeine-free tea.
Peppermint leaves contain several essential oils including menthol, menthone, and limonene (2).
Menthol gives peppermint its cooling properties and recognizably minty scent.
Peppermint may relieve digestive symptoms, such as gas, bloating, and indigestion.
Animal studies indicate that peppermint relaxes your digestive system and may ease pain. It also prevents smooth muscles from contracting, which could relieve spasms in your gut (3).
A 2014 review of nine studies in 726 people with irritable bowel syndrome (IBS) treated with peppermint oil for at least 2 weeks concluded that peppermint provided significantly better symptom relief than a placebo (4).
In one study in 72 people with IBS, peppermint oil capsules reduced IBS symptoms by 40% after 4 weeks, compared to only 24.3% with a placebo (5).
Additionally, in a review of 14 clinical trials in nearly 2,000 children, peppermint reduced the frequency, length, and severity of abdominal pain (6).
Furthermore, another study showed that the scent of peppermint oil drops reduced the incidence of nausea and vomiting and decreased the severity of nausea in people undergoing chemotherapy (7).
As peppermint acts as a muscle relaxant and pain reliever, it may diminish certain types of headaches (8).
The menthol in peppermint oil increases blood flow and provides a cooling sensation, possibly easing pain (9).
In one 2010 randomized clinical study in 35 people with migraines, peppermint oil applied to the forehead and temples significantly reduced pain after 2 hours, compared to a placebo (10).
Another study found that administering peppermint oil drops into the nose reduced the intensity and frequency of headaches and was as effective as lidocaine, a common pain reliever (11).
While the aroma of peppermint tea may help relax muscles and improve headache pain, there is no supporting scientific evidence to confirm this effect. However, applying peppermint oil to your temples may help.
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There’s a reason why peppermint is a common flavoring for toothpastes, mouthwashes, and chewing gums.
In addition to its pleasant smell, peppermint has antibacterial properties that help kill germs that cause dental plaque, which may improve your breath (12).
In one study, people who had undergone spine surgery and had received a rinse made with peppermint, tea tree, and lemon oils experienced improvement in bad breath symptoms compared to those who did not receive the oils (13).
In another 2013 study, female students given a peppermint mouth rinse experienced an improvement in breath after 1 week, compared to the control group (14).
While there is no evidence from scientific studies that drinking peppermint tea has the same effect, the compounds in peppermint have been shown to improve breath.
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Peppermint has antibacterial, antiviral, and anti-inflammatory properties. Because of this, peppermint tea may alleviate clogged sinuses due to infections, the common cold, and allergies (15).
Additionally, some older research demonstrates that menthol — one of the active compounds in peppermint — improves the perception of airflow in your nasal cavity. Therefore, steam from peppermint tea may help you feel as though your breathing is easier (16).
Furthermore, warm liquids, such as chicken broth and tea, have been shown to temporarily improve symptoms of sinus congestion such as a runny nose, cough, and sore throat in some older studies (17).
Though peppermint tea has not been studied for its effects on nasal congestion, evidence suggests that it may be helpful.
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While there is limited evidence that drinking peppermint tea may help unclog your sinuses, a warm beverage containing menthol — such as peppermint tea — may help you breathe a little easier.
Peppermint tea may improve energy levels and reduce fatigue.
While there are no studies on peppermint tea specifically, research demonstrates that natural compounds in peppermint may have beneficial effects on energy.
In one study, 24 healthy young people experienced less mental fatigue during a cognitive test when given peppermint oil capsules (18).
In another study, peppermint oil aromatherapy was found to reduce the incidence of fatigue more effectively than a placebo in people admitted to a cardiology center (19).
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Peppermint oil has been shown to relieve mental and physical fatigue in some studies, but research specifically on peppermint tea is lacking.
Because peppermint acts as a muscle relaxant, it may relieve menstrual cramps (15).
While peppermint tea has not been studied to that effect, compounds in peppermint have been shown to improve symptoms.
In one study in 127 females with painful periods, peppermint extract capsules were found to be as effective as a non-steroidal anti-inflammatory drug in reducing the intensity and duration of pain (20).
Though additional research is needed, it is possible that peppermint tea could have similar effects.
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Drinking peppermint tea may reduce the intensity and length of menstrual cramps since peppermint helps prevent muscle contractions. However, more research is needed.
While there are no studies on the antibacterial effects of peppermint tea, peppermint oil has been shown to effectively kill bacteria (21).
In one study, peppermint oil was found to kill and prevent the growth of common food-borne bacteria including E. coli, Listeria, and Salmonella in pineapple and mango juices (22).
Peppermint oil also kills several types of bacteria that lead to illnesses in humans, including Staphylococcus and pneumonia-linked bacteria (23).
Additionally, studies indicate that peppermint reduces several types of bacteria commonly found in your mouth (12).
Furthermore, menthol has also demonstrated antibacterial activity in some older test-tube studies (24).
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Peppermint tea is an ideal choice before bed, as it’s naturally caffeine-free.
What’s more, peppermint’s capacity as a muscle relaxant may help you relax before bedtime (15).
That said, there is not much scientific evidence that peppermint enhances sleep.
However, one study found that inhaling three drops of peppermint oil per day over a 7-day period improved sleep quality in people with cancer (25).
Still, more high quality studies on the effects of peppermint on sleep are needed.
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Peppermint tea is naturally calorie-free and has a pleasantly sweet flavor, which makes it a smart choice when you’re trying to lose weight.
However, there is not much research on the effects of peppermint tea on weight.
In a 2013 study in 13 healthy people, taking a peppermint oil capsule resulted in reduced appetite compared to not taking peppermint (26).
On the other hand, an animal study showed that mice given peppermint extracts gained more weight than the control group (27).
Therefore, more research is needed on peppermint and weight loss.
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- Melissa Groves
Nov 16, 2023 · Peppermint is a hybrid plant that has been shown to help with skin conditions, headaches, cold and flu, nausea, and irritable bowel syndrome (IBS).
- Yvette Brazier
Aug 28, 2024 · Peppermint, a hybrid developed by crossing spearmint and water mint, is a supplement valued for its ability to soothe pain and ease digestive problems like irritable bowel syndrome (IBS). It's also a common flavor used in food and oral hygiene products.
- May Improve Breath. Peppermint is a common ingredient in chewing gum, mouthwash and toothpaste because of its fresh flavor and smell. Moreover, research shows peppermint may improve halitosis (bad breath).
- May Reduce Headaches and Migraines. A 2019 study in the International Journal of Preventive Medicine concluded that applying an intranasal solution of 1.5% peppermint oil reduced participants’ migraine intensity and frequency as effectively as intranasal lidocaine, an anesthetic commonly used by people with chronic migraines Rafieian-Kopaei M, Hasanpour-Dehkordi A, Lorigooini Z, Deris F, Solati K, Mahdiyeh F. Comparing the Effect of Intranasal Lidocaine 4% with Peppermint Essential Oil Drop 1.5% on Migraine Attacks: A Double-Blind Clinical Trial.
- May Enhance Cognition. A small 2018 clinical trial in Nutrients found three daily doses of 100 microliters of encapsulated peppermint oil resulted in performance improvements in two of three Cognitive Demand Battery (CDB) tasks (a collection of neuropsychological tests that assesses cognitive function for health professionals and researchers), with a trend toward increased performance on the final cognition test Kennedy D, Okello E, Chazot P, et al.
- May Improve Digestion. One of the most well-studied uses for peppermint oil is tied to digestive health, especially for those with abdominal pain, bloating and/or irritable bowel syndrome (IBS), notes Dr. Cash.
Nov 29, 2023 · The history of peppermint dates back to at least 1500 B.C. Many experts believe ancient people first began cultivating the leafy green for use in foods and as herbal remedies. Thought to have originated in Northern Africa or the Mediterranean, peppermint gets its name from Greek mythology.
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Feb 13, 2024 · All tea is healthy and has antioxidants, but peppermint tea can have especially soothing effects. Here's who should drink it and who should avoid.
