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. It is popular for its ability to relieve headaches, treat sinuses, and ease digestive problems. Moreover, it is also beneficial for your mental health as its calmative properties make you relax, release stress, and mental pressure.

What is Peppermint Tea?

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. The menthol flavor in this tea appeals most to the tea lovers, making it one of the most popular varieties in the world. Few medicinal teas have an unpleasant flavor that you may want to dilute with lemon or honey. If you need a strong-flavored tea and a caffeine kick of black teas, adding a good caffeine-free herb tea such as peppermint tea is a good idea.

Watch Video: 8 Amazing Benefits Of Peppermint Tea

Check What A Steaming Cup Of Peppermint Tea Can Do For Your Health | Organic Facts

Peppermint Tea Benefits

Peppermint tea is known to be soothing. 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.

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

Add a leaf of peppermint to your tea for freshness. Photo Credit: Shutterstock

Relieves Stress and Headaches

According to a review published in the Journal of Pharmaceutical Sciences & Research can prove to be a stressbuster. Caffeine-free peppermint tea can also help maintain stomach health, allowing you to unwind and relax and letting your stress melt away. Furthermore, according to the Handbook of Herbs and Spices (Second edition), peppermint tea helps to relieve headaches, migraines, and other stress-related symptoms.

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.

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.

Manages Upset Stomach

Handbook of Herbs and Spices (Second Edition), Volume 1, 2012 suggests that peppermint tea has been commonly used to handle a variety of digestive and stomach ailments including IBS or irritable bowel syndrome, indigestion and constipation.  An article published in the European Journal of Gastroenterology & Hepatology said that peppermint oil is a popular form of medicinal treatment, particularly for irritable bowel syndrome (IBS).

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. Also, according to research, the benefits of drinking peppermint tea also include relief from menstrual cramps and muscle cramps.

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.

Health benefits of peppermint tea infographic

Peppermint tea is an herbal infusion made from peppermint leaves.

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 Gokalp Is canon et al. found that menthol present in peppermint has antimicrobial properties and may help inhibit pathogens. 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 vitamins, calcium, 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”, 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.

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.

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.

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

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. 
3.5 from 2 votes
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Course: Beverage
Cuisine: Asian
Appliance: Stove
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 1 cup
Author: Ishani Bose

Ingredients

Instructions

  • 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.  
    A cup of tea with a couple of mint leaves near it

Notes

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 even easier 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 states that the menthol found in peppermint can cause contact dermatitis and 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, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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