9 Science-Backed Health Benefits of Peppermint Tea

by John Staughton (BASc, BFA) last updated - Medically reviewed by Emily Wood (RD CDN)

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Peppermint tea is an herbal infusion made from peppermint leaves and it has been used in many medicinal applications. It is enjoyed around the world, not just for its refreshing taste but also for its therapeutic uses. The menthol flavor of this tea is very appealing to many people, making this one of the most popular tea varieties in the world.c

Peppermint tea is a delicious, soothing, and refreshing way to boost your overall health in several ways as it has the ability to relieve headaches, inflamed sinus, and stomach problems. It helps to improve digestion and reduce pain and inflammation. It also relaxes the body and mind, eliminates bad breath, aids in weight loss, and boosts the immune system.

The scientific name of peppermint is Mentha piperita, and it is a cross between water mint and spearmint. It is native to Europe and is used in breath mints, candies, chocolates, syrups, medicines, and as an essential oil for aromatherapy.

Its impact on the digestive system is considerable, and the base element of menthol in this tea is perhaps the most valuable part of its organic structure. An article published in the European Journal of Gastroenterology & Hepatology said that peppermint essential oil is a popular form of medicinal treatment, particularly for irritable bowel syndrome (IBS).

Another study led by Dr. G Cappello et al., suggests that the use of peppermint oil also helps relieve abdominal symptoms amongst patients suffering from IBS

Watch Video: 8 Amazing Benefits Of Peppermint Tea

Peppermint Tea Benefits

Peppermint tea is known to be soothing, sure, but what else does this widely available tea have for our body in terms of benefits? Let’s explore some of the medicinal applications of peppermint tea below.

Relieves Headaches

According to the Handbook of Herbs and Spices (Second edition) by  S. C. Taneja, S. Chandra, peppermint tea helps to relieve headaches, migraines, and other stress-related symptoms. By elevating the constricted blood vessels in the brain, peppermint tea promotes relaxation and reduces the severity of headaches. It is also effective against headaches caused by a poor diet. Not just the tea of the peppermint leaves, but also the aroma of peppermint oil helps in providing relief from a headache.

Mint leaves and tea in the cup on a white wooden table

Reduces Mental Stress

According to an article by C. Briggs, published in the Canadian Pharmaceutical Journal both peppermint and its oil have been used as an antispasmodic agent in traditional medicine.

The natural sedative or antispasmodic nature of menthol helps you get instant relief from mental stress. Caffeine-free peppermint tea can reduce your blood pressure and body temperature, allowing you to unwind and relax and letting your stress melt away.

This is part of the reason why peppermint oil for aromatherapy is so popular, and the effects of peppermint tea are similar.

Relieves Symptoms of Sinus

As an antispasmodic, it can relieve the irritating sensation that makes you want to cough. According to a review study by Diane Mckay (USDA Human Nutrition Research Center on Aging at Tufts University) and Jeffrey B. Blumberg peppermint may help soothe the respiratory tract and treat the symptoms of sinus. By relaxing the muscles of the throat and chest, it may eliminate the symptoms of cold and flu.

Weight Loss

Peppermint tea aids in weight loss. According to a study by Mary Koithan, (Ph.D., RN-C, CNS-BC) et al. peppermint is one amongst the digestive herbs that are used to prepare weight loss formulations.

Research suggests that the aroma of peppermint tea can help you control your appetite, so you can reduce overeating, and subsequently, prevent obesity. It is also a good way to cut down on calories.

Promotes Sleep

Research studies suggest that peppermint tea is used to improve sleep. It is caffeine-free, so people who suffer from sensitive sleep patterns like to drink this relaxing tea before bed. A cup of peppermint tea before bed can also help with insomnia. It promotes sound sleep and also acts as a muscle relaxant.

Treats Upset Stomach

Handbook of Herbs and Spices (Second Edition), Volume 1, 2012 suggests that peppermint tea has been commonly used to treat a variety of digestive and stomach ailments including IBS or irritable bowel syndrome, indigestion and constipation.

Peppermint tea may help reduce stomach inflammation-associated pain of cramps, bloating, & indigestion. This tea stimulates bile flow to increase the rate and efficiency of digestion and promote healthy bowel movements.

Further, a study on herbal remedies for non-ulcer dyspepsia carried out by Dr. J. Thompson Coon, School of Sport and Health Sciences, University of Exeter, UK, mentions peppermint as a very important food that can reduce inflammation in the stomach.

How to Use: You can use organic peppermint tea bags as they are considered a carminative because they help move gas through the body as it accumulates.

Anti-Helicobacter Pylori Activity

Research led by Israel Castillo-Juárez et al. to study the effects of medicinal herbs on Helicobacter pylori suggests that peppermint exhibits inhibitory effects and may help in giving relief from gastrointestinal disorders.

Boosts Immunity

In 2010, research published in Toxicology & Industrial Health on the antioxidant properties of Mentha species suggested that peppermint can be used as a natural antioxidant. A study by Adrianne Bendich suggests that diets rich in natural antioxidants help in controlling free radicals and improving immune responses. Further, a study by Gokalp Is canon et al. found that menthol present in peppermint has antimicrobial properties and may help inhibit pathogen. The peppermint oil is rich in antibacterial properties and may inhibit the growth of bacteria.

Peppermint tea is made using peppermint which according to USDA contains B vitaminscalcium, sodium, phosphorus, potassium, and magnesium. These nutrients help fight off illnesses and perform necessary functions to keep the body working healthily.

Fights Bad Breath

According to a 2014 study, the strong, menthol flavor and antibacterial quality of organic peppermint tea leaves can help to improve your breath. The antibacterial element kills the germs that can lead to halitosis, while menthol in the tea overwhelms the foul smell and leaves your breath fresh and clean!

Further, according to “Review on Herbal Teas” conducted in 2014 by Chandini Ravikumar the strong, menthol flavor and antibacterial quality of organic peppermint leaves may help to improve your breath. Also, due to its unique flavor, it is used in preparing breath freshening products

Reduces Fever

The Handbook of Herbs and Spices, Volume 3, 2006, by P. Pushpangadan, S.K. Tewari suggests that peppermint tea is also effective in reducing fever. Pure peppermint tea contains menthol which cools down your body internally and drinking hot tea can cause external sweating. This can essentially break a fever and reduce the associated inflammation and discomfort.

Prevents Nausea & Vomiting

When it comes to being sick, few things are as unpleasant as being nauseous. A study on “Antibacterial and antioxidant activities of Mentha piperita L. “ by Dr. Rajinder Singh et al. states that peppermint and its oil have been used in traditional medicine to treat nausea.

It may reduce the chances of vomiting and nausea, even in the case of motion sickness on a boat or a plane.

Health benefits of peppermint tea - infographic

Reduces Menstrual Cramps

According to research the benefits of drinking peppermint tea also include relief from menstrual cramps and muscle cramps. Due to the anti-spasmodic effects of peppermint tea, it helps in relieving the constricted muscles in the uterus and alleviates menstrual cramps for women going through dysmenorrhea or PMS.

Lowers Cholesterol Levels

Based on an animal study, peppermint may help prevent dyslipidemia or abnormally high cholesterol levels and high levels of glucose. Further, a recent animal study on the effects of peppermint extract stated that peppermint extract can lower the bad LDL cholesterol levels. Higher cholesterol levels are associated with cardiovascular diseases like heart attack and stroke. However, more research needs to be conducted on this.

How to Make Peppermint Tea?

It’s easy to make peppermint tea at home, all you need is a few peppermint leaves (fresh or dried) and water. Let’s take a look at the recipe in detail.

Peppermint Tea Recipe

If there's something that can really calm your nerves and instantly de-stress you, it's peppermint tea. You can prepare it using a tea bag or fresh mint leaves. It is fairly easy to prepare it at home. Let's take a look at the step-by-step process below. 
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Beverage
Cuisine: Asian
Appliance: Stove
Servings: 1 cup
Author: Ishani Bose



  • If you are making peppermint tea, take 10 fresh mint leaves and rinse them properly under the faucet. 
  • Once properly rinsed, rub the leaves in between your fingers. By doing so, you will be releasing the flavor of the herb. You can also use a mortar or a pestle to crush the leaves. Additionally, you can use the back of a spoon to lightly crush them if you do not have the aforementioned tools. Ensure that you don't over crush the leaves. 
  • Take a mug, and place the lightly crushed leaves in it. Meanwhile, bring 250 ml of water to a boil. Once boiled, allow the water to cool slightly before you pour it in the mug. Remember that, peppermint tea brews well in hot water and not boiling water.   
  • Carefully pour the water on the peppermint leaves, after you have let the water cool. Once all the leaves are submerged in the water, cover the mug and let it steep for at least 7 minutes. If you want the tea to be stronger, let it steep for longer -probably around 15 minutes. 
  • After that, strain the leaves out using a filter or a spoon. You can also add sugar or honey to your tea as per taste. Furthermore, you can enhance the taste by adding lemon to it.  


If you don't have fresh mint leaves, you can also prepare the tea using peppermint tea bags that are easily available in the market. 

Where to buy Peppermint Tea?

Preparing peppermint tea at home is very easy using one of the following ingredients:

  • Organic peppermint tea, leaf bags
  • Organic peppermint leaf tea, loose bags
  • You also get flavored teas like peppermint cinnamon tea

You can easily find this tea at herbal tea stores, supermarkets and you can also buy them online. So steep your tea, sip, and relax!!

Word of Caution: Though peppermint tea is powerful and offers a wide range of health benefits, there are still some possible side effects of having this tea.

A study by Anthony M. Szema, M.D states that the menthol found in peppermint can cause contact dermatitis, allergic reactions such as allergic asthma. The reactions are typically mild but consulting a doctor about possible allergies is always a good idea. Besides that, grab some peppermint leaves and get brewing!

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About the Author

John Staughton is a traveling writer, editor, and publisher who earned his English and Integrative Biology degrees from the University of Illinois in Champaign, Urbana (USA). He is the co-founder of a literary journal, Sheriff Nottingham, and calls the most beautiful places in the world his office. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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