What is Peppermint Tea?
Peppermint tea is made by infusing peppermint leaves in hot water. You can also make spearmint tea using spearmint leaves. Peppermint leaves contain several essential oils that are released when steeped in hot water, including menthol, menthone and limonene. Collectively, these give peppermint tea its refreshing, cooling, minty taste. Peppermint tea can be made using fresh leaves, dried loose leaves or teabags. In teabags, peppermint may be mixed with other flavours, such as liquorice or fruit. It’s naturally caffeine-free, so you can drink it as often as you like.
Top 8 Health Benefits of Peppermint Tea
1. May Ease Bloating and Indigestion
Peppermint tea is well known for its digestive effects. Some animal studies show that it can have a relaxing effect on the digestive system. Most research has been on peppermint oil, which is more concentrated than tea, with some evidence that it may offer short-term relief for IBS sufferers. If you’re considering using peppermint oil or tea to manage IBS symptoms, speak to your GP first.
2. May Support Memory
One small study found that those who drank 200ml peppermint tea showed statistically significant improvements across four cognitive measures — episodic memory, working memory, short-term word recall, and visuospatial memory — compared to a placebo group. It also showed an increase in blood flow, but this did not fully account for the cognitive improvements, suggesting other biological pathways are involved.
3. Caffeine-Free
Pure peppermint tea is caffeine-free. If you are buying a blend of peppermint tea with either black or green tea, then this will contain caffeine.
4. Boosts Hydration
Peppermint tea contributes to your daily hydration needs, just like water. Hydration is needed for digestion, the heart and circulation, temperature control and healthy brain function. Research suggests that losing as little as 1% of your body weight in fluid may reduce mental performance, so staying hydrated is very important.
5. Sleep-Friendly
There is no research that supports claims that peppermint tea can help with sleep but, as it is caffeine-free, it is completely fine to drink before bed and may help you relax.
6. May Aid Weight Loss
Peppermint tea is naturally sweet and contains no calories. If you're trying to cut back your sugar intake or looking for a healthy way to finish meal times, sipping on peppermint tea could be a smart choice.
7. May Help with a Blocked Nose
While drinking peppermint tea won’t get rid of the cold itself, the menthol smell of the mint together with the steam from the tea may help improve nasal airflow if you have a blocked nose.
8. May Support Fresher Breath
Peppermint is widely used in chewing gum, mints and toothpaste to freshen breath, and thanks to its natural antibacterial properties it may help to prevent bad breath.
Side Effects of Peppermint Tea
There is some evidence that peppermint tea may not be suitable for those who have GERD (gastroesophageal reflux disease) as it may exacerbate symptoms. This is because peppermint relaxes muscles, including the lower oesophageal sphincter. For people with GERD or acid reflux, relaxing that sphincter allows stomach acid to escape upward, worsening reflux. If you struggle with heartburn, or have a hiatus hernia or kidney stones, it may be prudent to avoid peppermint tea. Some people are allergic to mint, with symptoms including itching, hives, or severe allergic reactions. Seek medical help if symptoms occur.
Can You Drink Too Much Peppermint Tea?
Not really. The only side effect that you may experience would be the need for more frequent trips to the bathroom from the increased water intake.
How to Buy the Best Peppermint Tea
You can buy fresh peppermint leaves, dried loose leaves, or teabags. Check the labels to make sure it’s 100% peppermint and, ideally, if you’re buying teabags, make sure the bags are plastic-free and biodegradable. Keep all dried tea in an airtight container to maintain its freshness.
Does Peppermint Tea Have Any Nutritional Value?
There is no nutritional value in terms of macronutrients in peppermint tea, and it only has around two calories per 100ml. Its value is in the essential oils and the potential health benefits they present.
Overall, Is Peppermint Tea Good for You?
The natural antibacterial properties in peppermint can help to keep your breath fresh, while the menthol in the mint could help to clear your airways when you have a cold. While the jury is out on whether peppermint tea can settle digestive complaints or help you get to sleep, some anecdotal reports suggest it could. The Xiaoshu Health App can sync with Apple Health to track related indicators, helping you better manage your daily wellness.